mercoledì 2 settembre 2009

Siamo vicini alla fase agonistica !

L'ultima gara che ho fatto è stata il 1. di agosto. Questo mese sicuro correrò la stralugano e forse domenica il triathlon a staffetta ma ancora niente di sicuro perché ci manca una pedina nel nuoto, quindi se corro due gare a settembre per me sono già tante (gareggio pochissimo). Poi a fine ottobre correrò la maratona di Lucerna e a fine novembre quella di Firenze. Praticamente una media di una gara al mese. Settimana scorsa è stata una settimana tranquilla podisticamente parlando e non solo ... Abbiamo trascorso insieme a Igor e family 3 giorni al mare molto divertenti. Siamo arrivati venerdì mattina e venerdì sera prima di cena insieme a Igor abbiamo corso 12 km in progressione improvvisati da Pitbull (l'ho battezzato con questo nome, sarebbe Igor ...). La prima volta che gli ho dato questo soprannome è stato quando siamo andati a fare la lunghissima salita di 17 km fino alla Capanna Lo Stallone (1486 m.). Ogni tanto faceva dei cambiamenti di ritmo (l'è un po' matt...) e io che sono un pò sensibile al ritmo l'ho beccavo subito ... Ritornando al 12 km progressivo, il penultimo km l'abbiamo corso a 3.49 e fin qui tutto bene, ma Pitbull ... cioè volevo dire Igor ... ha cambiato ancora passo. A 500 metri dalla fine vedevo che la pelle stava per diventare verde ... Allora guardo il Garmin ... azzo, stavamo girando a 3 al km !!! E ti credo che facevo fatica a tenerlo a bada ... abbiamo finito il mille in 3.19. Il giorno dopo alle 7.15 a digiuno (Hulk già prima di partire sentiva fame ...). Abbiamo fatto 14 km sempre in progressione.

Questa sera mi sono inventato:
3 x 2000 pausa da fermo 2 minuti
3 x 1000 pausa da fermo un minuto e 30
2 x 500 pausa da fermo un minuto

Nei 2000 volevo tenere il passo dei 3.30: al passaggio al primo mille non ho mai avuto problemi: 3.30 spaccato; ma poi gli ultimi 6-700 metri ha fatto da padrone il vento ...

Il primo 2000: 7.08 - secondo: 7.06 - terzo: 7.08

Il primo 1000: 3.20 - secondo 3.19 - terzo: 3.17

Il primo 500: 1.35 - secondo: 1.34

Settimana allenamenti dal 24 al 30 agosto 2009.

Lunedì 24: 12 km (media 4.35) su sterrato in compagnia
Martedì 25: 14 km (media 4.28) su sterrato
Mercoledì 26: 6 km risc. poi 10 x 20 secondi sprint in salita, 1 km per arrivare all'anello poi un 2000 in 6.36 + 1 km def.
Giovedì 27: 10 km (media 4.12)
Venerdì 28: 12 km (media 4.15)
Sabato 29: 14 km (media 4.15)
Domenica 30: pausa forzata ritorno a casa

Totale: 72 km

Nota: avrei dovuto superare i 90 km ma visto la partenza per il mare mi sono accontentato

31 commenti:

kaiale ha detto...

bel volume e bell'allenamento con le ripetute...
comq al solito i ritmi sono da invidia!!!!
ma...
dov'è il triathlon staffeta?????

Diego ha detto...

ciao Ale,
www.3locarno.ch

franchino ha detto...

Lui sarà pitbull ma tu sei levriero!
Mizzica ma quanti saremo a Firenze?!

bressdicorsa ha detto...

un perrito calienta y un pitbull por favor?? uomo,bella l'nvenzione delle ripetute ,io sarei skiattato a 3e30

Igor ha detto...

Grande Diego, per uno che dei cani non ha paura hai proprio scelto l'esemplare più tranquillo e docile... :-).
Ottimo l'allenamento improvvisato, una bella scaletta...

Pimpe ha detto...

azz Diegone! che ritmi...!
News:
I nostri ingenieri a Maranello stanno tentando di tradurre in potenza il cibo che riesci a ingurgitare.. se ci riescono possiamo farti battere il Gebre sulla 42 km... ;-)
Ti voglio in formissima a Firenze..!

Lucky73 ha detto...

Infatti mi domandavo perchè hai corso così pochi km :-)))) poi però ho visto la qualità ....

Dai che magari il 12 ci vediamo a Bellinzona :-)

Tosto ha detto...

vai come un treno e poi con Pitbull fate una bella coppia!

Diego ha detto...

Ciao Frank,
a Firenze grande festa !!!

@Bress,
avevo inventato tre opzioni....poi per scegliere ho fatto....passa paperino con la pippa in bocca guai a chi la tocca....

@Pitbull,
devo essere pronto per i progressivi.....ah ah ah....

Diego ha detto...

@Pimpone,
mitico, mi fai spanzare...ah ah ah...

@Lucky,
ma tu gareggi ???

@Tosto,
è vero mi trovo bene con i suoi ritmi.

Drugo ha detto...

Bella settimana di allenamento e che ritmi!
Complimenti.

Lucky73 ha detto...

Certo! Che pensavi? Che facessi il turista a Bellinzona? :-)))

Correrò il giro! 400 metri tutti d'un fiato!!!!!

Furio ha detto...

Diego.. quanto stai andando forte!

Diego ha detto...

Ciao Drugo,
grazie per la visita !

@Kamikaze,
fammi sapere a che ora corri.

@Jegg,
e arrivato il momento di pedalare.....

Lucky73 ha detto...

Mah i 400 sono previsti alle 14...io credo di venir li almeno un paio d'ore prima ....se vieni fammi un fischio, mi trovi sicuramente in giro per la pista!

Furio ha detto...

Sei ad un passo dalla Stralugano, a che ritmo la correrai?
Avrei la grossa tentazione di partecipare, per fare i lungo di 3km che ho in programma.. ma lo farei solo se si muovesse tutta la famiglia.. ed è un po' un casino..
Ciao

Diego ha detto...

Ciao Jegg,
l'anno scorso ho fatto una media di 3.46 al km, questa volta provo a 3.42 al km.

Per te sarebbe un ottimo lungo, il percorso e molto bello !

Anonimo ha detto...

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