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diario di allenamento di Dudo

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... non mollo di certo!!! sono coriaceo.
Quello che dice Cosimo e' vero. Penso che quest'anno la mia gara sono i 1500: ed e' la gara che sto preparando.

martedi' 13 maggio: 1000 rec.10'+2x600 rec.7'+150 (dovevano essere due ma mi son venuti i crampi)
3'26''4--1'41''1--1'46''4 (un po' lento, bene fino ai 300 poi in sofferenza)--22'1
mercoledi: 55' di lento
giovedi: 3x300+3x300+2x300 recupero 300 m di corsa lenta in 1'50'' tra le rip. e 3'30'' fermo tra le serie: media 48''8 gli ultimi due in 47''0 e 47''7 il peggiore in 50''0
oggi lento.
ultimi allenamenti:
martedi 20/4: 5X400 rec.2' sotto pioggia intensa, erano dei ritmi gara, alla fine la media e' venuta 1' 7''2
mercoledi 21/4: 45' in progressione ultimo mille 3'40''
giovedi: riposo
venerdi: 25'lento +allunghi
sabato: gara 1500 metri in 4'17''13 a Gavardo, pensavo di poter correre qualche secondo meno, ma pur essndoci il treno, la gara e' stata nervosa, ed io non l'ho interpretata. Gavardo e' una bella pista, l'organizzazine e' stata esemplare, čpenso non mi sia mai capiato di schierarmi alla partenza esattamente all'ora čprevista dagli organizzatori.
domenica: progressione 55'
lunedi 26 maggio: con Cosimo/Vadofacile, 1000 rec. 13+2x500 rec. 9'+150: 2'45''2-1'17''0-1'21''8-22''0.
ciao a tutti! non sono morto! ho continuato a leggere i vostri post ed a informarmi, sono un po' pigro e non ho scritto piu' i miei allenamenti per qualche tempo. Pero' vi garantisco che mi sono allenato... qualcuno puo' garantire!?

Sono tornato dalle vacanze (un po' in ritardo) ieri, ed ero gia' in pista:
ecco i miei ultimi alenamenti:

in sardegna con un caldo estivo:

lunedi 15.09.08
1000 rec. 5'+4x300 rec. 2' corsa lenta, tutto eseguito su di un bello sterrato: 2' 53'' il mille ed i 300 in 48, 50, 50 e 48.

mercoledi 17.09
3x1000rec. 4'+2x300 rec.1', stesso sterrato, i mille in 3' 05'', 3' 15(vento contrario!!!), 3' 11', i 300 in 52'' e 49''

giovedi 18
collinare molto impegnativo di 14 km in 1h 2'

venerdi 19
3x300+2x(2x300) recupero 2' e 5' di corsa lenta: 47'',49'',48''-47'',49''-47'',48''

ieri, sulla pista, ( ma senza chiodate), a casa:
2x5x150 rec. 40'' e 3' tra le serie, media 22''8.

Oggi probabilmente 2x4x400 rec. 2' e 5'

Finisco la stagione con un 800 giovedi all' Arena, un miglio domenica 28 ed i capionati regionali master il 4 ed il 5 ottobre (1500 ed 800) e poi dopo una settimana di riposo inizio la preparazione invernale.
L'anno prossimo diverro mm40, vorrei non sfigurare nella nuova categoria...

Il proposito e' quello di inserire qualche lavoro per la forza, visto che e' la mia principale carenza ( ho un vistoso peggioramento della corsa nei metri finali di ogni gara che mi ha impedito di ottenere risultati accettabili). Se qualcuno vuole darmi qualche consiglio, (sto rompendo le scatole a tutti sull'argomento) su come lavorare in vista di gare sui 1500 e sugli 800 m... gia' da ora ringrazio!!!
Dudo, mi raccomando... con la maglia dei Caprioli...

sono qui: www.queenatletica.it
Ciao Dudo!
ben ritrovato! icon_smile
dai che nelle ultime gare spari qualche cartuccia buona! icon_wink
andycop ha scritto:
Dudo, mi raccomando... con la maglia dei Caprioli...


... solo se mi date la felpa rossa!!!
bloch ha scritto:
Ciao Dudo!
ben ritrovato! icon_smile
dai che nelle ultime gare spari qualche cartuccia buona! icon_wink



Grazie!
Speriamo di fare qualche gara buona.
Ecco il mio programma:
domani 800 m all'Arena di Milano, domenica Miglio in strada a Cesano Boscone, il primo di ottobre 1500 a Cinisello Balsamo, e chiusura ai regionali Master Lombardia il 5 e 6/10, (1500 ed ancora 800). Poi riposo una settimana!
Ecco i miei ultimi 2 allenamenti:
Lunedi 22/09: 5x400 rec. 2': media 1' 6'' 8
Martedi 23/09: 10 km in 41' (leggera progressione)

Ciao



edited by: dudo, Sep 24, 2008 - 01:33 PM
dudo ha scritto:
bloch ha scritto:
Ciao Dudo!
ben ritrovato! icon_smile
dai che nelle ultime gare spari qualche cartuccia buona! icon_wink



Grazie!
Speriamo di fare qualche gara buona.
Ecco il mio programma:
domani 800 m all'Arena di Milano, domenica Miglio in strada a Cesano Boscone, il primo di ottobre 1500 a Cinisello Balsamo, e chiusura ai regionali Master Lombardia il 5 e 6/10, (1500 ed ancora 800). Poi riposo una settimana!

Alla faccia Dudo! Farai piu' gare tu nell'ultima settimana agonistica di stagione che io in tutto l'anno... icon_cool icon_cool
Complimenti comunque e in bocca al lupo!!

La notte non sogno mai, o perlomeno non me ne ricordo. Al mattino invece mi sveglio, apro gli occhi ed incomincio a sognare...
sharmath ha scritto:
dudo ha scritto:
bloch ha scritto:
Ciao Dudo!
ben ritrovato! icon_smile
dai che nelle ultime gare spari qualche cartuccia buona! icon_wink



Grazie!
Speriamo di fare qualche gara buona.
Ecco il mio programma:
domani 800 m all'Arena di Milano, domenica Miglio in strada a Cesano Boscone, il primo di ottobre 1500 a Cinisello Balsamo, e chiusura ai regionali Master Lombardia il 5 e 6/10, (1500 ed ancora 800). Poi riposo una settimana!

Alla faccia Dudo! Farai piu' gare tu nell'ultima settimana agonistica di stagione che io in tutto l'anno... icon_cool icon_cool
Complimenti comunque e in bocca al lupo!!


Si effettivamente sono tante, ma ormai la stagione e' finita e non ho piu' tanta voglia di allenarmi... cosi' sparo le ultime cartucce!
Crepi il lupo!
eccomi a meta' o quasi delle mie fatiche autunnali:

giovedi' 25 settembre: 800 m. un po lento purtroppo (scarsissimo veramente). 2' 8'' 08
vernerdi 26: 40' lento
sabato: riscaldamento ed allunghi
domenica: gara a Cesano Boscone: un bellissimo, ( come sempre) Miglio Ambrosiano, ospitato dall' Istituto Sacra Famiglia, dove ho vinto la mia categoria in 4' 50'' 3 battendo tra gli altri Cosimo-Vadofacile giunto terzo. Con lui ci sara' la rivincita domenica ventura sugli 800 m ai campionati regionali master: sfida che ci portera' sull'uno a uno... e che sancira', ahime, la mia ultima partecipazione alle gare come M35.
ieri, lunedi: 10 km in progressione: 42'
Oggi riscaldamento ed allunghi e domani 1500 a Cinisello Balsamo.
sono molti mesi che non leggo i tuoi allenamenti...............finche ne ho letti non valevi certo 2'08 ma tantomeno 4'50 sul miglio. forse e' stata gara tattica?
comunque da mm40 con i tempi che vali (non 2'08 ) sei molto competitivo.....................

Passione infinita !
alessandrotifi ha scritto:
sono molti mesi che non leggo i tuoi allenamenti...............finche ne ho letti non valevi certo 2'08 ma tantomeno 4'50 sul miglio. forse e' stata gara tattica?
comunque da mm40 con i tempi che vali (non 2'08 ) sei molto competitivo.....................


In effetti, Alessandro, forse valgo qualcosa di meno. Ho fatto qualche buona gara ma non ho ottenuto i risultati che mi ero prefissato ad inizio stagione agonistica.
Il miglio l'ho corso davanti da solo, e per me non e' facile... e negli 800 m ho pagato un passaggio lentissimo ai 400 ed un cambio troppo repentino nel tratto fino ai 600. Comunque il mio valore cronometrico non sembra scostarsi molto da quei 2' 4''/4' 16'' effettivamente ottenuti.
Oggi gara 1500... vedremo!!!
ieri 29° gara stagionale. Purtroppo sono finito in seconda serie, in prima c'era a far da lepre un reduce dalle recenti olimpiadi, e cosi'... mi son dovuto accontentare di un modesto 4' 18'' 55 ( il 5° sub 4'20'' della stagione, senza mai tirare fuori il coniglio dal cilindro purtroppo pero'). Domenica le ultime due gare (forse).
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