Monday 18 July 2022

Gym session very quick

just 20 min run 

3x superserie pectoral machine, central raw machine and lateral machine. All series 10*40kg

Addominal 

10 minutes run

 Thursday 14 July 2022

Track session.

6 x 100m stride, 300m walk 300m stride 100m walk 

Almost all 100 around 22 seconds. A cuple of them in 20seconds. As regarding 300m

1 1:13

2 1:10

3 1:10

4 1:11

5 1:10

6 1:08

not that bad. Tomorrow I plan to go to the gym and measure the current weight.

I'm so happy to have completed the session. In may I just did the curcuit 4 times.

 Tursday 12 July 2022

Track session,this time

100,200,400,800 and 1600

my injury to the left feet seems mostly recovered

100 00:24

200  00:49

400  1:41

800  3:50

1600  8:34

This largely improved the resut of May. I didn't expect. Great job then!

 Monday 11 July 2022

Gym session, on my way vs push up.

My left feet was hurting a bit after the friday session. But doing exercices slowly I completed the day session 

20 min Tapis roulant 

I used the push up machine with 15kg and I did 5*1 rep 

Then 

3*10 43kg Bench press

3*8 12 kg shoulder press with 

3*10 with 40,45,45kg lateral machine

3*8 superset Triceps 40kg Biceps 25kg 

3 series mix addominal exercices 

Weight 89.5kg on my way

Sunday 10 July 2022

Second diving experiece of the year. It was so beautyful.

We reached up to 17.5m I finished the session with 100 ossigen

We went to La Barca place in Ischia.

Finally I had a nice swimming lesson.

Friday 8 July 2022

Track session, continuing the program

8*60m

4*150m

2*300m

I forgot my scores, it was around 00:29 each 150m and 1:07 each 300m

Let's continue 

 Tursday 5 July 2022

Track session

I started the program again. So 100m stride and 100m walking.

Best stride at 00:19

Never give up!

 Wednesday 18 May 2022

Today I was a bit tired also I had some pain to the lower back and close to the neck.

I just did the basic exercices of the course and around 5-6 track lap in total.

Better to recover a bit.

Tomorrow morning I'll measure my weight.

Never give up!

Monday 16 May 2022

The plan was 100m striding, 300 active recovery, 300 striding and 100m active recover for 6 times.

I did it 4 times, because I was exausted.  Probably I runned too fast to respect my current fitness level, also the night I didn't sleep very well. The time as follow:

100m 0:24

300m 1:27

100m 0:24

300m 1:20

100m 0:22

300m 1:15

100m 0:22

300m 1:15

100m 0:24

Before the work I did a first session with the trainer and we did a circuit with 2kg ball and we had a lot of fun.

Very nice session!

Probably I should measure my current weight.

Friday 13 May 2022

200,400,800 and 1600

200  51.78sec

400  1:53.78

800 4:11.19

1600 9:33.00

this time I runned alone, I can run better than what I did, however let continue to hardly work and never give up

Wednesday 11May 2022

5 lap of fartleck 

and

3 laps on the track strainding on 

3 laps stringing con the curve

ther first exercice in around 13:40 min for a total of about 2.4km measured with the i-watch of my friend.

Monday 09 May 2022

New track session. First I did 1h of training with the group. We did a lot of jumps and I think that it was a great empower session, specially with my actual weight.

Then with F. we did a set of striding as follow:

8x60m
4x150m
2x300m

with walking recovery

Very nice session, let see if I can reach enough continuity to reach a better fitness level.

Never give up!

Friday 6 May 2022

I offically joined the group of 18:00. We did some skip and some warmup exercices including squat, squat jump and exercices for core strenght. 

As main activity I did the same exercices than the previous training session but this time together with my friend F. She's very powerfull.

5 laps, 100m strainding and 100 walking fast.

we completed the job in 12:36

Not that bad.

 Wednesday 4 May 2022

I restat to write on this blog after some time because I started again to run on the track. This time in another stadium.

Unfortunatly my great and beloved S'coach is not there anymore. It's very hard run without him.

I'm really overweight, around 94-95kg x 1.71 I'll do more precise measurement later this week.

Today I did my secondo training session. I sarted with some pain on the left foot, but after the warmup it disappared.

As main activity I did 5 laps, 100m strainding and 100 walking fast.

Let see how to proceed for the next days but I think that I need a program. In principle I could use the program registered between 2016 and 2018 on this blog.

that's all for now.

let restart with the same slogan than 2016:

Never give up!

Thusday 17 May 2018
200m 31.4
200m 31.02
Personal best on 200m
Weight 76.6

Monday 10 January 2018

Track session
10x20 jump
10x20 jumped run
3x800 m at 25sec/100m


Note

Friday 18 January 2019

Track session
10x20m Hill skip
1000m at 20sec/100m
500m at 20sec/100m


Note
1000m 3:57
500m 1:47

Sunday 17th December 2017

Non competitive Run
2Km Outdoor 

Note:
My first competition of the season, it was 2,0Km track. I measured with google map and seems to correspond. I wakeup at 8:30 and I filled ok. The run started at 11.00. Total time 9:36

08/11/2017

http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

Saturday 08 July 2017

PERSONAL BEST!  END OF THE SEASON

Competition #3
400m
200m


Note:
My last trial of the season, again at Virgiliano, this time I decided to test 400m and 200m. I set my personal best, but still not so entusiastic from the time. The final evaluation of my preparation is that I lack of lattacid power/capacity. This is due by the fact that at may/june I had a littel injury and that I stoped the training.
Moreover I see that I heat the hot weater.  Anyway the results are as follow, personal best on 400m. On 200m during the year I measured better time, anyway this is the only one official so let consider it my current personal best.

400m 1:07:13
200m 0:31,94

Food:
Breackfast: Egg with honey, fruit, bread, tea
Lunch: Pasta with tomato
Before the run: Dark chocolate

Weight:
76.7Kg