Locomotive Bigo training run with Pol memorable because I had a difficult beast.
is sunny and warm, I just held warm clothing: fine.
birth and after 500 meters with a salute "Beautiful !!!!" Birillo our myth Andrea Roveri, athlete involved in a few weeks in the Saharian Desert 240 km Ultramarathon.
But back to our training: 3 km
risc
2x (1200mt +1'30 "+1'30 rec +800 mt" mt rec +400 +1'30 "rec)
2km drain.
I go 3km via a 4:53 min / km on average.
The first series leaves well
1200mt to 4:23 min / km
800m in 4:04 min / km
400m in 3:55 min / km
recoveries of 1'30 "at 5:17 min / km
Part the second 1200 and will finish with a lot of fatigue and puffed like a locomotive whistle. I understand because of fatigue step Average 4:04 min / km , including a turning point around a curbstone.
Part 800 and the second after about 400 meters I decided to slow down or die, while Pol leaves. I keep a steady pace and equally close to 800 with an upwind Pol possessed me ahead of about 100 meters.
There is no time for recovery and to achieve Pol, in recovery, I decided to keep up: I'm around 4:25 min / km.
When leaving the last 400m 've got about ten meters ... the next half repeated and close work paired with a step average 3:55 min / km ! Excellent!
Exhaust in joy at 4:49 min / km .
total 11.5 km in 4:41.
not remember another training session so devastating! Pol Bravo, aggression!
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