Tuesday 23 May 2017
Track Session
500m fast
300m fast
200m fast
Note:
Bad news! I injured my left leg! A sort of contracture, not really clear at first what kind of problem I had. The injury happened during the last trial (200m) more less at the end of the curve. I felt an contracture of the muscle in the back side of my left leg, I immediately stopped to run and I started to slightly limping. I used the track shoes during this test. I have to say that in the last track session I already felt something of strange in the same area. Probably It was due by the interrupted weight session, or by the overall bad condition, I felt a general weakness because a flu.
As regarding the first two reps was not so bad:
500m 1:30 (personal best!)
300m 52,8
Food:
Breakfast: Egg with marmellate, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Omelette with vegetable
martedì 30 maggio 2017
lunedì 22 maggio 2017
Monday 22th May 2017
Track session:
4x200 m alternate 1 slow and 1 fast
Note:
The session was a bit slow, aslo because we have meet our old team. I completed the 2 fast 200m in
31.8 and 32.6. Not so exciting numbers, but at least better than what I expected after the loss of condition. Psicologically I feel better than before.
Food:
Breakfast: Egg with honey. kiwi, tea, bread with marmellate
Lunch: Pasta with potato
Dinner: Fish with green salade
Track session:
4x200 m alternate 1 slow and 1 fast
Note:
The session was a bit slow, aslo because we have meet our old team. I completed the 2 fast 200m in
31.8 and 32.6. Not so exciting numbers, but at least better than what I expected after the loss of condition. Psicologically I feel better than before.
Food:
Breakfast: Egg with honey. kiwi, tea, bread with marmellate
Lunch: Pasta with potato
Dinner: Fish with green salade
Sunday 21 May 2017
Weight Session:
20min spinning
3x15 Bench press with 20Kg in superset
3x15 Barbell Row with 20kg in superset
3x15 Lateral machine with 20Kg,20Kg, 25Kg
2x10 Squat with 30Kg
1x10 Kettellbel Power clean with 2x4Kg,
Note:
I had to interrupt the training session cause some unexpected duty at home. Probably I wrong in do that, but because the very light training probably I did not kill my self. Next time I have to do Abdominals.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with cockles
Dinner: Egg with green salade
Weight:
79,0Kg
Weight Session:
20min spinning
3x15 Bench press with 20Kg in superset
3x15 Barbell Row with 20kg in superset
3x15 Lateral machine with 20Kg,20Kg, 25Kg
2x10 Squat with 30Kg
1x10 Kettellbel Power clean with 2x4Kg,
Note:
I had to interrupt the training session cause some unexpected duty at home. Probably I wrong in do that, but because the very light training probably I did not kill my self. Next time I have to do Abdominals.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with cockles
Dinner: Egg with green salade
Weight:
79,0Kg
Friday 19th May 2017
Track session:
2xInterval training, stride alternate with easy jogging for 15 minutes
Note:
It was the first training session after a stop in which I have increase a bit my weight.
Anyway I completed the workout properly, for each reps I did 5x400m lap for a total of about 600m stride for rep. Great performance of Luciano and Claudio.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: pasta with tomato
Dinner: Beef stew with potato and peas, 3 pices of birthday cake.
Track session:
2xInterval training, stride alternate with easy jogging for 15 minutes
Note:
It was the first training session after a stop in which I have increase a bit my weight.
Anyway I completed the workout properly, for each reps I did 5x400m lap for a total of about 600m stride for rep. Great performance of Luciano and Claudio.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: pasta with tomato
Dinner: Beef stew with potato and peas, 3 pices of birthday cake.
sabato 13 maggio 2017
Friday 12th May 2017
Track Session:
1 500m at 17x100m
1 200m at 15x100m
2 300m at 17x100m
Note:
We did some exercises to improve the running form. I'm trying to correct my major mistake, I use to much the heel during the run. With the new shoes I fill the error much better but still' not sure how to fix it. Anyway I completed the workout as follow:
500m in 1:34
200m in 0:32
300m in 0:52
300m in 0:55
Now I have a week of stop because some work commitments, I hope to be maintain the general condition.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Burgher + French Fried, Beer
Weight:
78,5Kg
Track Session:
1 500m at 17x100m
1 200m at 15x100m
2 300m at 17x100m
Note:
We did some exercises to improve the running form. I'm trying to correct my major mistake, I use to much the heel during the run. With the new shoes I fill the error much better but still' not sure how to fix it. Anyway I completed the workout as follow:
500m in 1:34
200m in 0:32
300m in 0:52
300m in 0:55
Now I have a week of stop because some work commitments, I hope to be maintain the general condition.
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Lunch: Pasta with tomato
Dinner: Burgher + French Fried, Beer
Weight:
78,5Kg
Tuesday 09th May 2017
Track Session
150m at 15seconds the first 100m
300m at 17seconds x 100m
150m at 15seconds the first 100m
Note:
Today we spent a lot of time doing warmup. Then we did a very light workout cause the lack of time.
The 150m was quite ok,
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Luch: Pasta with tomato
Dinner: Fish
Track Session
150m at 15seconds the first 100m
300m at 17seconds x 100m
150m at 15seconds the first 100m
Note:
Today we spent a lot of time doing warmup. Then we did a very light workout cause the lack of time.
The 150m was quite ok,
Food:
Breakfast: Egg with honey, kiwi, tea, bread
Luch: Pasta with tomato
Dinner: Fish
domenica 7 maggio 2017
Saturday 06 May 2017
MY FIRST COMPETITION!!
Event:
400m
Note:
Ok the Track of Virgiliano in Napoli I partecipated at the first session of Absolute regional tournament. I did my official 400m ever! What a beautiful experience!
Even the result was amazing and surprising:
400m in 1'07'61
About the run, probably I can do better, I totally missed the start, because I confused the arbiter's commands. In the last 50 I could do better. I have absolutly to fix my running form. In particular I have to bring my legs higher during the running action. Then I'm still very overweight to respect other competitors. Then I have to add the lack of a full conditioning for the event. But the experience was so exciting so I'm happy! I even did my personal best ever and overcome one of my past trainer that was my seasonal goal.
The dream of blog is now just 7.61 seconds far. I can reach it! Never give up!
So what to do next:
Food:
Breakfast: Egg with honey, bread, tea, kiwi
Lunch: Pasta with tomato and a pice of bread with chocolate
Dinner: Pizza
Weight:
77.5Kg
MY FIRST COMPETITION!!
Event:
400m
Note:
Ok the Track of Virgiliano in Napoli I partecipated at the first session of Absolute regional tournament. I did my official 400m ever! What a beautiful experience!
Even the result was amazing and surprising:
400m in 1'07'61
About the run, probably I can do better, I totally missed the start, because I confused the arbiter's commands. In the last 50 I could do better. I have absolutly to fix my running form. In particular I have to bring my legs higher during the running action. Then I'm still very overweight to respect other competitors. Then I have to add the lack of a full conditioning for the event. But the experience was so exciting so I'm happy! I even did my personal best ever and overcome one of my past trainer that was my seasonal goal.
The dream of blog is now just 7.61 seconds far. I can reach it! Never give up!
- Weight loss
- Complete the conditioning for the event
- Improve my Running Form
Food:
Breakfast: Egg with honey, bread, tea, kiwi
Lunch: Pasta with tomato and a pice of bread with chocolate
Dinner: Pizza
Weight:
77.5Kg
Friday 05th May 2017
Track Session:
8x100m strides
sarting block testing
Note:
It was the last session before my first competition of Saturday 05 May 2017. Because the soccer mach of tomorrow the track was plenty of obstacles, so it was very difficult to organize a decent workout. So we just did the warmup and few strides. Finally I test again the starting block.
Food:
Breakfast: Egg with marmellate, kiwi, bread, tea
Lunch: Rice with lentils
Dinner: Fish with green vegetables
Weight:
78.1Kg
mercoledì 3 maggio 2017
Wednesday 03th May 2017
Track Session:
200m at 17 x 100m
300m at 18 x 100m
500m at 18 x 100m
15minutes of active recovery between reps
Note:
Additional session in order to test again starting blocks and improve my general condition. I ask for partecipata at a run the next saturday, so I have to complete the preparation to approach my first competition ever. To be realistic I would like to confirm the time done in the last training session i.e. 1:12 on 400m. Anyway the session of today was basically ok, I respected the constraints in case of 200 and 300, not in case of 500 but in any case I set my seasonal personal best on this distance. The results are thw follows:
200m 0:32
300m 0:53
500m 1:35
As regarding starting block, today I tested a new position: Anterior Block 2 feet and 1 finger from the line, and posterior block 3feet and 4, 3 and 2 fingers. The tree configuration seemed more confortable to respect the basic one tested yestarday (2feet and 1 finger and 3 feet). But I have still some difficult in geting out of the blocks. Hope to fix my tecnique in friday!
Food:
Breakfast: Egg with chocolate, kiwi, breat, tea
Lunch: Rice with pumpkin
Dinner: Potatoes with artichokes
Weight:
78.5Kg
Track Session:
200m at 17 x 100m
300m at 18 x 100m
500m at 18 x 100m
15minutes of active recovery between reps
Note:
Additional session in order to test again starting blocks and improve my general condition. I ask for partecipata at a run the next saturday, so I have to complete the preparation to approach my first competition ever. To be realistic I would like to confirm the time done in the last training session i.e. 1:12 on 400m. Anyway the session of today was basically ok, I respected the constraints in case of 200 and 300, not in case of 500 but in any case I set my seasonal personal best on this distance. The results are thw follows:
200m 0:32
300m 0:53
500m 1:35
As regarding starting block, today I tested a new position: Anterior Block 2 feet and 1 finger from the line, and posterior block 3feet and 4, 3 and 2 fingers. The tree configuration seemed more confortable to respect the basic one tested yestarday (2feet and 1 finger and 3 feet). But I have still some difficult in geting out of the blocks. Hope to fix my tecnique in friday!
Food:
Breakfast: Egg with chocolate, kiwi, breat, tea
Lunch: Rice with pumpkin
Dinner: Potatoes with artichokes
Weight:
78.5Kg
martedì 2 maggio 2017
Tuesday 02th April 2017
PERSONAL BEST ON 200M!!
Track Session:
Test on 200m
Test on starting block
Note:
Today it was a very light session, we just tested the starting block and my new shoes for track Asics Hyper MD.
It was a great session, after some difficulty in run with this new shoes I did my personal best on 200m runned in 31.8seconds! WOW
Food:
Breakfast: Egg with chocolate, kiwi, bread, tea
Lunch: Rice with zucchini
Dinner: Aubergine
Weight:
78.9Kg
PERSONAL BEST ON 200M!!
Track Session:
Test on 200m
Test on starting block
Note:
Today it was a very light session, we just tested the starting block and my new shoes for track Asics Hyper MD.
It was a great session, after some difficulty in run with this new shoes I did my personal best on 200m runned in 31.8seconds! WOW
Food:
Breakfast: Egg with chocolate, kiwi, bread, tea
Lunch: Rice with zucchini
Dinner: Aubergine
Weight:
78.9Kg
Sunday 30th April 2017
Weight Training:
20min treadmill
3x10 fast bench press with 20kg
3x10 fast barbell row with 20kg
3x10 fast squat with 20kg
3x10 fast jerk with 20kg
3x15 lateral machine with 25kg
3x Superset 15 Hyperextention + Abs workout
Note:
It was the first weight session since long time, I just decided to use low weight and avoid to charge legs to much. So it was a quite soft session but useful to mantain the general condition.
Food:
Breakfast: Egg with chocolate, kiwi, tea, bread, bisquits
Lunch: Scarola with beans and cheese
Dinner: Prosciutto with coocked vegetables
Weight Training:
20min treadmill
3x10 fast bench press with 20kg
3x10 fast barbell row with 20kg
3x10 fast squat with 20kg
3x10 fast jerk with 20kg
3x15 lateral machine with 25kg
3x Superset 15 Hyperextention + Abs workout
Note:
It was the first weight session since long time, I just decided to use low weight and avoid to charge legs to much. So it was a quite soft session but useful to mantain the general condition.
Food:
Breakfast: Egg with chocolate, kiwi, tea, bread, bisquits
Lunch: Scarola with beans and cheese
Dinner: Prosciutto with coocked vegetables
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