Friday 28th April 2017

Personal Best!
Track session:
300m at 20 sec x 100m and 7 min of active recovery
300m at 19 sec x 100m and 7 min of active recovery
400m at 18 sec x 100m and 7 min of active recovery
300m at 18 sec x 100m and 5 min of active recovery

Note:
Great Job, I did my personal best ever on 400m among the registered time! And I even reached my first seasonal goal: do better than 1'13''2. The times are:
300m in 0:56
300m in 0:55
400m in 1:12:2
300m in 0:54

So all the today goals has been reached with the great surprise of personal best on 400m.

Food:
Breakfast: Egg with dark chocolate, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Pork Steak with zucchini

Weight:
79,6Kg

Wednesday 26th April 2017

Track Session:
3x 200m at pace of 18secx100, 300m at 19sec, 400 at 20sec

Note:
Again alone! This time I was recovering from a 3 days travel. I'm a bit fatter than before. I completed the workout with some difficult in term of motivation. Probably I have to increase the number of training session per week as before.
The session was completed  as follow:
3x200m all completed in time
3x300m first two in time the last rep not
3x400m 1:37, 1:35 and 1:33

Not really a good session. But can happen! Never give up!

Food:
Breakfast: Kiwi, Egg with jam, homemade fried krapfen, bread
Lunch: Rice with artichoke
Dinner: Liver with peppers and firarielli

Weight:
80,8Kg

Friday 21th April 2017

Track Session:
3x 20Jumps in the pit + 1000m at pace of 25seconds x 100m

Note:
I was alone this time! The temperature was a bit low, anyway I did a long warmup then I completed the 3reps of 1000m without overcoming the lactate threshold. Probably I can do better. I tryed to see my run, it was difficult to run after the jumps, moreover I still have to understand why I feel pain at arms during the run. Anyway the results are:

1rep 1000m in 4:06
2rep 1000m in 4:11
3rep 1000m in 4:13

Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Sausage Chicken and Turkey with spinach

Weight:
78,8Kg

Tuesday 18th April 2017

Track Session:
5x300m+150m with 100m of recovery at pace of 18sec each 100m

Note:
The session has been challenging because the reduced time for each 100m. It was the first time we ran at the pace of 18 seconds. Anyway I did my seasonal best on 300m with 52,9. I do not remember  all the results exactly, just the seconds:

300m 52:90
150m 26:00
300m 56:00
150m 26:00
300m 58:00
150m 27:00
300m 59:00
150m 28:00
300m 01:01
150m 28:00

Food:
Breakfast: Egg with marmellate, kivi, tea, rusks
Lunch: Rice with tomato
Dinner: Liver

Friday 14th April 2017

Track session:
10x200m one rep at regular pace of 36seconds and one rep with pace variation: 70m stride, 70m sprint and 60m large steps.

Note:
The track was crowded of short obstacles because the coming Napoli match, in particular a very annoying platform on the line of 50m and a carpet.
Anyway I completed the workout, with 7 rep around 36seconds, 1 rep at 35.8 and 2 rep at 37 and 38 rispettively. All the reps at constant pace have been completed in 36 seconds.
35.8 is the seasonal best and even the best result than the last 2 years.



Food:
Breakfast: Pastiera, kiwi, tea
Lunch: Integral pasta with tomato
Dinner: Meat with green salad

Tuesday 11th April 2017

Track Session:
10x300m alternating 1 rep with the pace of 20seconds x 100m and 1 rep with a progression in the last 150m

Note:
The session was no bad, I completed all the even reps in 60seconds and the odd in less than 1:20.
I felt again my arms very heavy, not as last session. Anyway I think that I cannot perform weight training anymore. About the breath, it was a bit difficult to recover but anyway I completed all the workout, respecting the established pace.

Food:
Breakfast: Egg with honey, Bread, 1 bisquit, 1 rusks, tea, kiwi, strawberries
Lunch: Integral rise with tomato
Dinner: Chicken and Turkey sausages and red and yellow peppers

Weight:
79,8 Kg

Sunday 09th April 2017

Weight Trainig:
3x10 Bench press 20Kg superset
3x10 Barbell row 20Kg
3x10 Lat Machine 25Kg
3x3 Jump Squat with 30Kg
3x16 Alternate legs jump with 30Kg
3x8 Lunges with 2x8Kg Kettelbell
3x15 Hyperextention
4xAbs Workout

Note:
The idea was to perform a deload session, basically I used half of the typical weight that I used in previous sessions, and tried to reduce the number repetitions. This because last time at the track session I felt to heavy.
Anyway the workout was nice, but probably the load on my amrs is still to high. I have found a new kind of workout in order to not affect the track sessions.

Food:
Breakfast: Egg with honey, bread, tea, kiwi
Food: Pasta with tuna shrimps and zucchini, tuna, cake
Dinner: Prosciutto with Spinach

Friday 07 April 2017

Track Session:
800m
3x500m+300m at pace of 20 seconds X 100m with 100m of recovery, turned in 5 min of recovery between each couple of 500m and 300m

Note:
Whe I started the training session I felt ok, however after the first 800m I was killed by upper body muscle aches, specially on my arms! Probably it was the effect of the weight training of wednesday. I had even problem in recover my hearbeat stuck at 120bpm for all the session. So that the s'coach decided to give me 5min of recovery between each couple of 500m and 300m.
I'm pretty sure that my stress was due by the weight training session because I streesed so much my biceps.
The final performace are something like that (not really sure about all numbers)
 
500m 1:43
300m 1:02
500m 1:56
300m xxx
500m 1:57
300m 0:59


Food:
Breakfast: Egg with no sugar marmellate, Home made cake with integral flour, tea, fruit.
Lunch: Integral pasta with tomato
Dinner: Fish

Weight: 
79,8Kg

Wednesday 05th April 2017

Weight Training
30min Spinning
3x15 inclined pull up
3x8 vertical chest press with 45,50,50 Kg
3x8 Row machine central 45,50,50Kg
3x15 Hyperextention with 5Kg
3xAbs workout
 
Note:
I had in mind of not stress the legs, and I did a very strong work on the upper body part, more specifically I completed the tree exercise of inclied pull-up vertical chest and central row macchine up to muscular exhaustion. Probabli it was too strong!


Food:

Breakfast: Egg with marmellate, tea, home made cake with integral flour, fruit
Lunch: Letils with spinach
Dinner: Meat stew

Tuesday 04th April 2017

Track Session:
2xWorkout with the following exercises:
20x20m Hill sprint
20xDepth Jump
20x5m Steep Hill sprint

and 1 set with just
20x20m Hill sprint

Note:
We should have to complete the workout 3 times but because we lost a lot of time during the warmup we did just 2 set and the first exercise of the last set.
The work was ok, but at the end I felt a bit tired. The muscles are absolutly exhausted.


Food:
Breakfast: Egg with marmellate, fruit, home made cake, tea
Lunch: Pasta with tomato
Dinner: Fish and green salad

Weight:
81Kg

Sunday 2 April 2017

Weight Session:

3x6 Squats with 60,70 and 70Kg
3x8 Leg curl with 45Kg
3x10 Bench press with 40kg superset
3*10 Barbell row 40kg
3*10 Inclined pull up
3*8 Lat machine 45,45 and 40Kg
3*10 Shoulder press 20,25,30Kg
30min spinning
3*15 hyperextention
3*abs workout

Note:

It was the first weight session since more than a week. I decide to not do to much execise

for legs, and to privilegiate force for them. So I did Squat with a bit of fatigue. 

Inclied pull up was very challenging probably not the best choice after barbell row. 

Even lateral machine was very challenging with a modest weight to respect previous 

performance. Maybe the long pause. Shoulder press was ok probably 35Kg wolud be ok. 

Hyperextension I did the last rep with a 5Kg disk, was ok.

Food:

Breakfast: Egg with Honey, home made cake, bread, kiwi, tea.

Lunch:Pasta with mussels

Dinner: Prosciutto with spinach

Weight:

80,8

Friday 31 March 2017

Track Session:
10x200m at 20se x 100m

Note:
At beginning I felt a pain on top of my right feet, and on my lower back. 1h before the training session, I put some cream on the feet. However right after the warmup I felt absolutly good.
The training session was great, we accomplished the goal both me and Mario, even better by running each 200m between 36 and 39 seconds. Most of them at 37second. I felt great after the session.

Food:
Breakfast: Egg with honey, rusks, home made cake, tea, kiwi
Lunch: Pasta with tomato
Dinner: Fish

Weight:
80,8 Kg