How Much Times Should You Wash Your Face

1200-800-400

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!

Gray Walls W/accent Colors

Bike 40km to 32.2 km / h

Bigo Bike to 32.2 km / h

was the first time that I went out cycling this year, and like all first times it takes me about 20 minutes to get dressed: links between sottomaglie, pants and sottopantaloni is always fun in the assembly of BigoBike.
I came by bike, after many sessions rolls because I had time and why there was a beautiful sunny day ... and why not take advantage?
job structured as follows: 10 km + 12 risc x (+ 1km 1km strong recovery) + 6 km drain.
short, a low mileage with a good job in the middle.
warming goes away pretty well: average 31.1 km / h.
This work is a bit 'a sensation, having no references I decide to repeat 12 times 1 km and 1 km struggling to recover fatigue. The
12 km had an average speed 34.7km / h, those of recovery 31.7 km / h. The 6 km
exhaust them made 30.8 km / h average, the last two of which made the country to close the mileage.
There 's been good, I'm happy because I saw the results of winter on the rollers!

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And now a brief digression on my clothes:

Above:
bellows cap Macron
cotton scarf 1A Mistral
glasses "Willow"
white helmet-carbon Selev
grandmother's wool shirt
breathable long sleeve shirt
sacchettoprotettivo belly
Quechua
sleeveless fleece gloves Briko
Nalini plush Nike
cuffs over glove boxes and batteries to prevent the entry of air

Under
padded boxer (cycling, not my usual cotton with front)
leggings in brown cotton trousers Chiara

Mizuno socks made from wool neoprene shoe covers mountain

shoe bike

Best Hdv Camcorder Low Light

Happy Birthday Bigooooooo

Home Bigo Bigo DJ spinning discs

And I'm 38 ... Meanwhile ... but with the pot Technics SL 1200 MKII Clare gave me for my birthday, I'm about twenty! (So \u200b\u200byou regress ....)

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Brief digression on training run yesterday: 3 km to 6 km in 4:51 + 4:29 + 4:39 3. Total 12 km in 4:37 ... auantiiii!
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Crab And Lobster Dip Recipe Jack Astor's

risc + 5x 3 km ( threshold 800 +200 + 3'rec VO2max) + 2km DEFA

Another nice job with Pol aggressiveness risc +5 x (800 + 200 threshold V02max + 3 'recovery) + DEFA.
beautiful day: sunny and dry! There is every reason to do well!
The 3 km of heating have gone well, the sequences follow each other well and fairly constant ... but here is the average time:

- 3 km risc: 4:55 min / km

- 800m: 4:15 min / km
- 200m: 4:02 min / km
- Recovery: 5:39 min / km

- 2 km DEFA: 4:55 min / km

good feelings end bell'allenamento!
finally feel the effects of running training in the pool: D