Monday 10 January 2018
Track session
10x20 jump
10x20 jumped run
3x800 m at 25sec/100m
Note
lunedì 22 gennaio 2018
domenica 17 dicembre 2017
mercoledì 8 novembre 2017
mercoledì 2 agosto 2017
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
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
sabato 15 luglio 2017
mercoledì 5 luglio 2017
venerdì 30 giugno 2017
Friday 30th June 2017
Track session:
300m, 200m and 300m at 17sec X 100m with 15 minutes of active recovery
Note:
Today I felt better that the days before when I had a sore at my right leg and some pain at my left knee and left foot. The temperature was a bit colder than Tuesday, so the overall conditions was good.
I completed a 45-50 min of warm-up and then I started the workout with good results, all the reps was faster than the requestes. As follow the results:
300m 0:49
200m 0:32
300m 0:50
I don't really know if I'm in the right condition to improve my personal best on 400m but for sure my condition is absolutly no bad. I have to run faster next tuesday. I have to be ready for my last competition of the season that will be the 8 of July, when I plan to do 400m followed by my first 200m! NEVER GIVE UP!!
Food:
Breakfast: Egg with marmellate, home made choccolate pie, tea, fruit
Lunch: Pasta with tomato
Dinner: Meat with green salade
Weight:
77,4 Kg
Track session:
300m, 200m and 300m at 17sec X 100m with 15 minutes of active recovery
Note:
Today I felt better that the days before when I had a sore at my right leg and some pain at my left knee and left foot. The temperature was a bit colder than Tuesday, so the overall conditions was good.
I completed a 45-50 min of warm-up and then I started the workout with good results, all the reps was faster than the requestes. As follow the results:
300m 0:49
200m 0:32
300m 0:50
I don't really know if I'm in the right condition to improve my personal best on 400m but for sure my condition is absolutly no bad. I have to run faster next tuesday. I have to be ready for my last competition of the season that will be the 8 of July, when I plan to do 400m followed by my first 200m! NEVER GIVE UP!!
Food:
Breakfast: Egg with marmellate, home made choccolate pie, tea, fruit
Lunch: Pasta with tomato
Dinner: Meat with green salade
Weight:
77,4 Kg
giovedì 29 giugno 2017
Wednesday 28th June 2017
Weight Session
3x12 Dumbbell press upper chest with inclided bench (45°)
3x12 Central Row machine 25,30,35Kg
3x12 Butterfly Machine 15,20,25Kg
3x15 Inclined pull up
3x12 Deltoide Machine 10,15,20Kg
3x12 Shoulder press 15,20,25Kg
3x30 Crunch Abs
Note:
I decided to stress my upper chest in order to improve the general form. Because my legs was a bit strained from the training sessions of the last weeks I decided to work just on my upper body and also I decided to avoid all the exercices that can stress the legs included Hyperextetion, low abs and plank.
The work on the upper chest has been effective.
Food:
Breakfast: Egg with honey, fruit, tea, bread some bisquits
Lunch: Salad of Pasta, Mozzarella, zucchine, pepper
Dinner: Mozzarella
Weight Session
3x12 Dumbbell press upper chest with inclided bench (45°)
3x12 Central Row machine 25,30,35Kg
3x12 Butterfly Machine 15,20,25Kg
3x15 Inclined pull up
3x12 Deltoide Machine 10,15,20Kg
3x12 Shoulder press 15,20,25Kg
3x30 Crunch Abs
Note:
I decided to stress my upper chest in order to improve the general form. Because my legs was a bit strained from the training sessions of the last weeks I decided to work just on my upper body and also I decided to avoid all the exercices that can stress the legs included Hyperextetion, low abs and plank.
The work on the upper chest has been effective.
Food:
Breakfast: Egg with honey, fruit, tea, bread some bisquits
Lunch: Salad of Pasta, Mozzarella, zucchine, pepper
Dinner: Mozzarella
Tuesday 27th June 2017
Track session:
500m at 1:28
300m at 0:54
300m at 0:57
100m of active recovery between reps
Note:
This session was a disaster, I felt very fatiguated with a lot of pain specially on my right leg and some pain at my left knee. The warm-up was a bit unconfortable but after about 45 min of activity I was ready to start.
I did not respected any of the time of the program, the results was as follow
500m 1:34:80
300m 1:00
300m 59:00
Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Spinach omelette
Track session:
500m at 1:28
300m at 0:54
300m at 0:57
100m of active recovery between reps
Note:
This session was a disaster, I felt very fatiguated with a lot of pain specially on my right leg and some pain at my left knee. The warm-up was a bit unconfortable but after about 45 min of activity I was ready to start.
I did not respected any of the time of the program, the results was as follow
500m 1:34:80
300m 1:00
300m 59:00
Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Spinach omelette
Saturday 24th June 2017
SECOND COMPETITION WITH PERSONAL BEST
400m on track
Today I did my second official run again at Virgiliano like the one of may. This time I was probably not in great condition. During the warm-up I felt very fatiguate and some pain at the right leg specially the calf and at my right hip.
The run it's self was a bit better to respect the first one, I set my personal best at 1:07:59 (two centh less) but to respect the session of tuesday I was slower.
Even the weater conditions was very unconfortable, so hot and very humid.
Food:
Breakfast: Egg with honey, bread, fruit, tea some bisquits.
Lunch: Pasta with tomato, olive
Dinner: Pizza
Weight:
76.7Kg
SECOND COMPETITION WITH PERSONAL BEST
400m on track
Today I did my second official run again at Virgiliano like the one of may. This time I was probably not in great condition. During the warm-up I felt very fatiguate and some pain at the right leg specially the calf and at my right hip.
The run it's self was a bit better to respect the first one, I set my personal best at 1:07:59 (two centh less) but to respect the session of tuesday I was slower.
Even the weater conditions was very unconfortable, so hot and very humid.
Food:
Breakfast: Egg with honey, bread, fruit, tea some bisquits.
Lunch: Pasta with tomato, olive
Dinner: Pizza
Weight:
76.7Kg
giovedì 22 giugno 2017
Thursday 22th June 2017
PERSONAL BEST ON 300m
Track session
3x300 with 15-20 min of active recovery at the following paste: 16sec x 100m, 17sec x 100m and 18sec x 100m
Note:
Only me again, it was my last training session before the next competition scheduled for saturday at 17.00. This time the regional competition. Anyway the test has been very good. Today I setted my personal best on 300m. Unfortunately I missed the chronometer's button at the start of the last rep. I think that I have respected the time (54sec was the fixed time by the S'Coach). The results are as follow:
300m 0:48:81
300m 0:51;09
300m ??
I have meet Peppe one of the coach my first team, I was very happy to see him again.
Food:
Breakfast: Egg with honey, bread, tea, fruit,( and 4-5 rice cakes at around 10:00 am)
Lunch: Rice salad
Dinner: Chicken breast with zucchine
Weight:
76,6Kg (but could be a statistical fluctuation because yesterday I was 77,1Kg)
PERSONAL BEST ON 300m
Track session
3x300 with 15-20 min of active recovery at the following paste: 16sec x 100m, 17sec x 100m and 18sec x 100m
Note:
Only me again, it was my last training session before the next competition scheduled for saturday at 17.00. This time the regional competition. Anyway the test has been very good. Today I setted my personal best on 300m. Unfortunately I missed the chronometer's button at the start of the last rep. I think that I have respected the time (54sec was the fixed time by the S'Coach). The results are as follow:
300m 0:48:81
300m 0:51;09
300m ??
I have meet Peppe one of the coach my first team, I was very happy to see him again.
Food:
Breakfast: Egg with honey, bread, tea, fruit,( and 4-5 rice cakes at around 10:00 am)
Lunch: Rice salad
Dinner: Chicken breast with zucchine
Weight:
76,6Kg (but could be a statistical fluctuation because yesterday I was 77,1Kg)
martedì 20 giugno 2017
Tuesday 20th June 2017
Track session:
500m at 19 sec x 100m
200m at 16 sec x 100m
500m at 18 sec x 100m
15min of active recovery between reps
Note:
Only me today, I was in the tack of Virgiliano this time. After a good warm-up I completed the schedule as follow:
500m 1:34
200m 0:32
500m 1:31:51
So basically I fail just the last 500m, but considering the auto-measurement maybe I did 1:30:99 ? haha I don't know. Anyway I feel very good on the track. Saturday I would like to run and set my new personal best! So finger cross and NEVE GIVE UP!
Food:
Breakfast: Egg with honey, bread, fruit, tea, some rusks
Lunch: Pasta with tomato
Dinner: Egg with pepper
Weight:
78,4Kg
Track session:
500m at 19 sec x 100m
200m at 16 sec x 100m
500m at 18 sec x 100m
15min of active recovery between reps
Note:
Only me today, I was in the tack of Virgiliano this time. After a good warm-up I completed the schedule as follow:
500m 1:34
200m 0:32
500m 1:31:51
So basically I fail just the last 500m, but considering the auto-measurement maybe I did 1:30:99 ? haha I don't know. Anyway I feel very good on the track. Saturday I would like to run and set my new personal best! So finger cross and NEVE GIVE UP!
Food:
Breakfast: Egg with honey, bread, fruit, tea, some rusks
Lunch: Pasta with tomato
Dinner: Egg with pepper
Weight:
78,4Kg
Monday 19th June 2017
Weight Session:
15 Min treadmill
3xAbs workout
3x15 Hyperextention
3x15 Lateral machine
15 min elliptic
streatching
Note:
Soft session even because there where a lot of people using all the machines. Probably I wrong in changing the exercice order. In any case I was not sure if work or not with weight cause the day after I would like to go at the track. At the end of the day I felt a bit
Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquit.
Lunch: Rice with zucchini
Dinner: Chicken and Turky Sausage
Weight Session:
15 Min treadmill
3xAbs workout
3x15 Hyperextention
3x15 Lateral machine
15 min elliptic
streatching
Note:
Soft session even because there where a lot of people using all the machines. Probably I wrong in changing the exercice order. In any case I was not sure if work or not with weight cause the day after I would like to go at the track. At the end of the day I felt a bit
Food:
Breakfast: Egg with honey, tea, fruit, bread, some bisquit.
Lunch: Rice with zucchini
Dinner: Chicken and Turky Sausage
Friday 16th June 2017
Track Session:
500m and 10 minute of recovery
2x(300m + 300m) with 100m recovery and 10 minutes between series
Note:
It was a sort of test in the mind of the s'coach. But probably I was not so convinced of my possibility, and finally I hate the 500m distance. BTW I reach 1:34 that in principle is not so so bad considering that my personal best is 1:30, but of course is not great in prevision of the next competition that I plan to run the next weekend.
500m 1:34
300m 0:53
300m 0:56
300m 0:57
Food:
Breakfast: Egg with honey, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Mozzarella with Vegetable
Track Session:
500m and 10 minute of recovery
2x(300m + 300m) with 100m recovery and 10 minutes between series
Note:
It was a sort of test in the mind of the s'coach. But probably I was not so convinced of my possibility, and finally I hate the 500m distance. BTW I reach 1:34 that in principle is not so so bad considering that my personal best is 1:30, but of course is not great in prevision of the next competition that I plan to run the next weekend.
500m 1:34
300m 0:53
300m 0:56
300m 0:57
Food:
Breakfast: Egg with honey, fruit, tea, bread
Lunch: Pasta with tomato
Dinner: Mozzarella with Vegetable
giovedì 15 giugno 2017
Wednesday 14th June 2017
Weight Training:
15 Min treadmill
3xAbs workout
3x15 Bench press 30,30,30Kg superset
3x15 Barbell Row 30,30,30Kg
3x15 Laterl machine 30,35,40Kg
3x15 Elliptic
Note:
Soft session, I just wanted to do some activity to loss weight and strenght my abs. I worked on the upper body part in order to not stress legs.
Food:
Breakfast: Egg with honey, bread with marmellate, fruit, tea, some bisquit.
Lunch: Pasta with chickpeas
Dinner: Fish with fresh salad
Weight:
78,5Kg
Weight Training:
15 Min treadmill
3xAbs workout
3x15 Bench press 30,30,30Kg superset
3x15 Barbell Row 30,30,30Kg
3x15 Laterl machine 30,35,40Kg
3x15 Elliptic
Note:
Soft session, I just wanted to do some activity to loss weight and strenght my abs. I worked on the upper body part in order to not stress legs.
Food:
Breakfast: Egg with honey, bread with marmellate, fruit, tea, some bisquit.
Lunch: Pasta with chickpeas
Dinner: Fish with fresh salad
Weight:
78,5Kg
martedì 13 giugno 2017
Tuesday 13th June 2017
Track Session:
3x 300m and 500m with 100m of active recovery between reps and 10 min between series
Note:
This time we was me and the great Luciano. After a full warm-up the started the workout. I felt a bit heavy, it was my first session after long time in which I used the timer. I set the timer at 18sec each 100m but I wasn't really able to respect it. Mostly because I was limited by the fear of suffer and infact I started very slow in all the reps. Finally because lack of time I did not complete the workout.
I think that for my current condition I can do better. So let see in friday. NEVER GIVE UP!
300m 0:54
500m 1:45
300m 0:57
500m 1:55
300m 0:58
Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Meat with vetegables
Weight:
79,4 Kg
Track Session:
3x 300m and 500m with 100m of active recovery between reps and 10 min between series
Note:
This time we was me and the great Luciano. After a full warm-up the started the workout. I felt a bit heavy, it was my first session after long time in which I used the timer. I set the timer at 18sec each 100m but I wasn't really able to respect it. Mostly because I was limited by the fear of suffer and infact I started very slow in all the reps. Finally because lack of time I did not complete the workout.
I think that for my current condition I can do better. So let see in friday. NEVER GIVE UP!
300m 0:54
500m 1:45
300m 0:57
500m 1:55
300m 0:58
Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with tomato
Dinner: Meat with vetegables
Weight:
79,4 Kg
Sunday 11th June 2017
Weight Training:
Spinning 30 min
3x15 Bench press 25,30,30Kg
3x15 Barbell row superset
3x15 Lateral macchine 30,35,40Kg
5 min elliptic
3x15 Buttefky machine 15, 20, 20Kg
3x15 Shoulder press 15,20,25Kg
15min treadmill
3x15 Hyperextention + Abs workout in superset
Note:
Intese weight session after a relaxed saturday in which I eated a lot. I increased a bit the load to respect the previous training session. Lateral Machine and Shoulder press was a bit challenging in the last rep. In the afternoon I went to the sea.
Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with zucchine and shelfish
Dinner: Pizza
Weight Training:
Spinning 30 min
3x15 Bench press 25,30,30Kg
3x15 Barbell row superset
3x15 Lateral macchine 30,35,40Kg
5 min elliptic
3x15 Buttefky machine 15, 20, 20Kg
3x15 Shoulder press 15,20,25Kg
15min treadmill
3x15 Hyperextention + Abs workout in superset
Note:
Intese weight session after a relaxed saturday in which I eated a lot. I increased a bit the load to respect the previous training session. Lateral Machine and Shoulder press was a bit challenging in the last rep. In the afternoon I went to the sea.
Food:
Breakfast: Egg with honey, fruit, tea, bread, some bisquits
Lunch: Pasta with zucchine and shelfish
Dinner: Pizza
venerdì 9 giugno 2017
Friday 09th June 2017
Track Session:
5x300m - 200m stride and 100 sprint
Note:
It was my first training session with the S'Coach after the injury and since several weeks. After halfhour of warm-up we did some 60, 80 and 100m strides in order to test the overal condition of the team (today we was three athlete: me and the great Claudio and Luciano). In the first 100m stride I felt something on the back side of my right leg, in high position close to the glute. Seems something like a small contracture. But I was able to complete the workout this time. At the end of the day I have put Voltaren Emulgel on the muscle involved by the light contracture.
Then we did a lattacid work. The performance was:
1° 300m - 0:57
2° 300m - 0:57
3° 300m - 0:58
4° 300m - 1:01
5° 300m - 1:04
In conclusion the session was not so bad. Coach seems optimistic for a new run at end of the month or something like that. So: fingers crossed and NEVER GIVE UP! THE SEASON CONTINUE!
Food:
Breakfast: Egg with honey, tea, fruit, bread with marmellate
Lunch: Pasta with tomato
Dinner: German Hot dog
Weight:
78.8Kg
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