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

Wednesday 29th March 2017

Track Session:
Pyramid as follow
800m 30sec each 100m
600m 25sec each 100m
500m 20sec each 100m
400m 20sec each 100m
300m 20sec each 100m

200m 20sec each 100m

100m 15sec

Note:
We have had a very long pause for recover my suspected injury and also because I was out of Napoli. Anyway I didn't go at gym and taken my time to recover. During the recovering days I felt a pain on my back. But today after the warmup disapeared.
It was a first training session 100% dedicated at lactic acid mechanism. The session was challenging maybe because the long pause or because the change of training. Anyway It goes as follow:
800m time respected with 3:44sec
600m time respected about 9sec less
500m not respected at all, 22 sec more!
400m quite respected
300m quite respected
200m respected!
100m not respected! 17sec

Food:
Breakfast: Egg with honey. kiwi, tea, ruks, 2 bisquits
Lunch: Pasta with tomato
Dinner: Hamburger with green salad

Friday 24 March 2017

Track Session:
Drills
6x100m
1200m continuos run


Note:
After the session of tuesday my right calf bothered me. I felt as affected by a muscle contusion. So that S'Coach decided to give me a separate work than my friend Mario.
So Mario started for 10 reps alternating 150m and 200m at 90% with short recovery in order to go faster in lactic acid. At each reps of Mario, I waited him right behind the line of 100m and then followed him up to the end.
After 6 reps I felt not so good, so S'Coach switched me for a continuos run, I did a 1200m in 6:30 min.

Food:
Breakfast: Egg with honey, kiwi, rusks, tea, one bisquit
Lunch: Pasta with tomato
Dinner: Fish

Wednesday 22th March 2017

Weight Training:

3x8 Bench Presso 45° with 40kg in superset
3x10 Barbell Row with 40Kg
3x8 Lateral Machine 45,50,50Kg
3x10 Deadlift with 45,50,50Kg
2x10 shoulder circuit
1h Spinning


Note:
I was very exhaust but at least I did 1h of spinning. I had a bit pain on the shoulder during the circuit.


Food:

Tuesday 21th March 2017

Track Session:
Drills
8x60m strides
10 Jumps in pit
10x10 Forward jump with the last in pit
600m at the rate of 20sec x 100m


Note:
Session without the S'coach, it was intensive but not very long, we started at 18.00 with 20min of continuos run, then we completed the program, we finished at 19:44.
The 600m was quite in time, considering that I lost one seconds for start the cron, I completed the stride in 2:02 but I would say in 2:00. Anyway I can do better. As regarding my feeling, probably I can do better at starting time, I felt a bit tired at arms specially in the last 100m. Maybe the lactic acid have started to grow in concentration. I arrived died.

Food:
Breakfast: Egg with hoeny, kiwi, bisquit, rusks, tea
Lunch: Pasta with tomato
Dinner: Fish with aubergines

Weight:
81.4Kg

Sunday 19th March 2017

Weight Training:
3x6 Squat 70Kg
3x8 Lex exention 45,50,50kg
3x10 Bench press 40kg Superset with Barbell Row
3x10 Barbell Row 40kg
3x16 Dynamic Jerk split with 20Kg barbell
3x10 Inclined pull up in superset with step-up
3x16 Step-up with 2x12Kg kettelbel
3x15 Hyperextention
3xAbs workout


Note:
The squats was ok, but I have to be very careful, because in one rep, I loaded to much my back. I have to be always highly concentrated on technique especially on the fundamental exercices.
Leg extension, currently 50 Kg is a bit challenging, so even for this exercise I have to be a bit more concentrated.
Before the Inclined pull-up I tryed a single full pull-up, and the result was quite good. I have try again.

Food:
Breakfast: Home made crostata with nuts and alemands, kiwi, tea.
Lunch: Fish soup
Dinner: Prosciutto

Friday 17th March 2017

Track Session:
4x100m at 20sec
600m at 20 sec each 100m
400m at 20 sec each 100m
200m at 20 sec each 100m
600m at 20 sec each 100m
8-10min recover between reps.


Note:
The session was not really convincing, anyway I felt a bit heavy, maybe cause the work at gym and also I had the jacket that was clutching my arms (I discover at the end!!). I completed the 4x100m largely in the prefixed time. In boths the  600m dashs I failed to run each 100m at 20sec, I basically lost 5 seconds, but probably I failed to administrate energy. I can do better. As regarding the other reps:

600m 2:20
400m 1:18
200m 0:36
600m 2:05

Food:
Breakfast:
Lunch: Pasta with tomato
Dinner: Orata with green salad

Weight:
81.4Kg

Wednesday 16th March 2017

Weight Training:

3x10 Deathlift with 40,45,50kg

3x18 Lunges with 12kg

4x10 Explosive power Clean  with 2*12Kg and 2*8Kg

4x10 Arms swing with 20kg kettlebell

3x10 Barbell Row with 40kg

3x10 Chest flyes machinet 35,40 and 45

3x15 Hyperextention

3xAbs Workout

Note:

Crossfit style workout, the idea was to do a fundamental exercice (Deadlift) and some explosive training in order to mix strength and power.

Food:

Breakfast: Egg with honey, fruit, tea, bisquits, rusks

Lunch: Pasta with tomato

Dinner: 2 Eggs with Broccoli

Tuesday 15th March 2017

Track Session:
Drills
Step up
Plyometry: 20 depth Jumps
500m
300m
800m
10 minutes of continuous run.


Note:
It was the first time that coach Bruno brings the chronometer! The performance was as follow:
500m 1:49:91
300m 57:00
800m 3:09:74

I'm not totally satisfied because I would like to run faster, but it was the first time we run, and S'coach asked to run at 70% know, I can do better.
The last rep of 800m was psychologically hard, but finally I loved it. I setted my timer at 24 seconds, However the first two 100m i runned under 21sec, then I dropped speed. Probably I can better distribute efforts and go under 3mins. However it's my seasonal best even better than the 2015 and 2016 performances.

Food:
Breakfast: Egg with honey, kiwi, bisquit, rusks
Lunch: Rice with zucchini
Dinner: Fish

Weight:
81.8Kg