RENATO can you talk about the preparation of Emile Cairess 2:06

The topic of training this athlete is also interesting. I didn't know he was training under Renato Canova

There is a really good Sweat Elite video with Renato + Cairess, leading up to London.

I believe his staple workout was 42 x 1km with 1 second recovery @3min/km pace

Wrong - it was 5 x 18 miles with no recovery between reps.

I remember when the Olympic standard was announced and British marathoners were whining, saying it was too hard and no one would get near it. Now, we have three men with the standard, one running 2:06.46 and another running 2:07.05. the low bar of previous years was stopping athletes from stretching themselves. Raising the bar made them up their game. Congratulations to them for meeting that challenge

TRAINING EMILE
CAIRESS (January 2024)
Mon, 1
1 hr 46’ at 4’20” >
4’15” (24.6 km)
50’ at 4’20” (11.5
km)
(36.1 km)
Tue, 2
1 hr 15’ at 3’45” >
3’35” (20.5 km)
Rest (flight to
Nairobi) (20.5 km)
Wed, 3
(Travel Nairobi – Eldoret – Iten)
- 58’ easy (12.5 km)
1 hr 03’ easy (12.5 km) (25 km)
Thu, 4
1 hr
35’ at (22 km)
53’20”
easy (12 km) (34 km)
Fri, 5
1 hr
00’45” at 4’05” > 3’55” (15.3 km)
43’
easy (10 km) + 5 x 80m hillsprints (25.7 km)
Sat, 6
16’
warm-up (3 km) + 30 km in 1 h 39’51” (av. 3’20”)
Rest
(33 km)
Sun, 7
1 hr
35’ regeneration in the forest (20 km)
Rest
(20 km)
Mon, 8
1 hr
37’57” at (24 km)
52’ easy (12 km) + 5 x
100m strides (36.5 km)
Tue, 9
21’ warm-up (4
km) (Kaptuli) + 1 hr Fartlek (17.8
km)
(15 x 2’ / 1’ + 15 x 30” /
30”) (4 + 17.8 km)
54’50” easy (12 km) (33.8 km)
Wed, 10
1 hr
37’37” at (24 km)
8 km easy + 10 x 100m hill
sprints (9 km) (33 km)
Thu, 11
1 hr
14’43” at (18.6 km)
45’25”
at (10.4 km) (29 km)
Fri, 12
17’
easy warm-up (3 km) + 32 km in 1 h 46’29” (av. 3’20”)
Rest
(35 km)
Sat, 13
1 hr
03’50” at (15.2 km)
44’
easy (10 km) (25.2 km)
Sun, 14
Mon, 15
1 hr 26’49” at 4’ >
3’50” (22 km)
58’ easy (12 km)
(34 km)
Tue, 16
20’ warm-up (4
km) + Track (Kipchoge
Stadium :
2 x (1000 / 2000 / 3000 /
3000 / 2000 / 1000m) in :
·
2’59”4 (1’46”) – 6’04”2 (1’51”) – 9’13”4 (1’57”) –
9’16”5 (1’58”) – 6’03”0 (1’47”) – 2’57”5
(5’56”)
·
3’00”8 (1’54”) – 6’06”2 (1’50”) – 9’18”5 (1’58”) –
8’57”6 (1’56”) – 5’58”8 (1’57”) – 2’54”2 (4
+ 24 km)
Rest
(28 km)
Wed, 17
1 hr
15’43” at 4’15” > 4’10” (18 km)
54’ easy (12 km)
(30 km)
Thu, 18
1 hr
20’ in progression (4’50” >
3’26”) (20 km)
10 km
easy + 10 x 100m hillsprints
(31 km)
Fri, 19
Rest (fever and throat pain)
Rest
(0 km)
Sat, 20
47’30”
easy (10 km)
49’30”
easy (10 km)
(20 km)
Sun, 21
1 hr
50’40” at 4’30” > 4’20” (25 km)
53’20”
easy (12 km)
(37 km)
Mon, 22
1 hr 37’ at 4’05” >
4’ (24
km)
50’ easy (10 km) + 6 x
220m strides (36 km)
Tue, 23
21’ warm-up (4
km) + 1 hr 10’ Fartlek (Keellu road) (21.7 km)
[ 10 x 3’ / 1’ + 10 x 1’ / 1’ + 10 x 30” / 30” ] (4 + 21.7 km)
33’ easy regeneration
(7 km) (32.7 km)
Wed, 24
1 hr
28’ at 4’ > 3’55” (22.2 km)
57’ easy (12 km) (34.2 km)
Thu, 25
5’
warm-up (1 km) (Keellu Road)
24 km
in progression in 1 hr 29’40” :
(24’00”
+ 22’58” + 22’58” + 19’56”) (1 + 24 km)
45’
easy in the forest (9 km) (34 km)
Fri, 26
1 hr
24’20” at 4’15” > 4’10” (20 km)
46’
easy (10 km) + 5 x 60m hill sprints (30.3 km)
Sat, 27
11’
warm-up (2 km) + 37 km in 2 hr 02’18” (av. 3’18”)
Rest
(39 km)
Sun, 28
32’
easy regeneration (16 km)
Rest
(16 km)
Mon, 29
22 km easy
12 km easy
(34 km)
Tue, 30
24 km easy
12 km easy
(36 km)
Wed, 31
20’
warm-up (4 km) + 6 x 3 km in 9’ alternated with 1 km in
3’30” >< 3’40” (4 + 23 km)
Rest
(27 km

LRC note: We're reformatting what Renato posted above. Let us know any errors:
TRAINING EMILE CAIRESS (January 2024)

Mon, 1
- 1 hr 46’ at 4’20” > 4’15” (24.6 km)
- 50’ at 4’20” (11.5 km)
Total: 36.1 km

Tue, 2
- 1 hr 15’ at 3’45” > 3’35” (20.5 km)
- Rest (flight to Nairobi)
Total: 20.5 km

Wed, 3
- Travel Nairobi – Eldoret – Iten
- 58’ easy (12.5 km)
- 1 hr 03’ easy (12.5 km)
Total: 25 km

Thu, 4
- 1 hr 35’ at (22 km)
- 53’20” easy (12 km)
Total: 34 km

Fri, 5
- 1 hr 00’45” at 4’05” > 3’55” (15.3 km)
- 43’ easy (10 km) + 5 x 80m hill sprints
Total: 25.7 km

Sat, 6
- 16’ warm-up (3 km) + 30 km in 1 h 39’51” (av. 3’20”)
- Rest
Total: 33 km

Sun, 7
- 1 hr 35’ regeneration in the forest (20 km)
- Rest
Total: 20 km

Mon, 8
- 1 hr 37’57” at (24 km)
- 52’ easy (12 km) + 5 x 100m strides
Total: 36.5 km

Tue, 9
- 21’ warm-up (4 km) (Kaptuli) + 1 hr Fartlek (17.8 km)
- 54’50” easy (12 km)
Total: 33.8 km

Wed, 10
- 1 hr 37’37” at (24 km)
- 8 km easy + 10 x 100m hill sprints
Total: 33 km

Thu, 11
- 1 hr 14’43” at (18.6 km)
- 45’25” at (10.4 km)
Total: 29 km

Fri, 12
- 17’ easy warm-up (3 km) + 32 km in 1 h 46’29” (av. 3’20”)
- Rest
Total: 35 km

Sat, 13
- 1 hr 03’50” at (15.2 km)
- 44’ easy (10 km)
Total: 25.2 km

Sun, 14
- Rest
- Rest

Mon, 15
- 1 hr 26’49” at 4’ > 3’50” (22 km)
- 58’ easy (12 km)
Total: 34 km

Tue, 16
- 20’ warm-up (4 km) + Track (Kipchoge Stadium:
2 x (1000 / 2000 / 3000 / 3000 / 2000 / 1000m) in:
- 2’59”4 (1’46”) – 6’04”2 (1’51”) – 9’13”4 (1’57”) –
9’16”5 (1’58”) – 6’03”0 (1’47”) – 2’57”5 (5’56”)
- 3’00”8 (1’54”) – 6’06”2 (1’50”) – 9’18”5 (1’58”) –
8’57”6 (1’56”) – 5’58”8 (1’57”) – 2’54”2
- Rest
Total: 28 km

Wed, 17
- 1 hr 15’43” at 4’15” > 4’10” (18 km)
- 54’ easy (12 km)
Total: 30 km

Thu, 18
- 1 hr 20’ in progression (4’50” > 3’26”) (20 km)
- 10 km easy + 10 x 100m hill sprints
Total: 31 km

Fri, 19
- Rest (fever and throat pain)
- Rest

Sat, 20
- 47’30” easy (10 km)
- 49’30” easy (10 km)
Total: 20 km

Sun, 21
- 1 hr 50’40” at 4’30” > 4’20” (25 km)
- 53’20” easy (12 km)
Total: 37 km

Mon, 22
- 1 hr 37’ at 4’05” > 4’ (24 km)
- 50’ easy (10 km) + 6 x 220m strides
Total: 36 km

Tue, 23
- 21’ warm-up (4 km) + 1 hr 10’ Fartlek (Keellu road)
[ 10 x 3’ / 1’ + 10 x 1’ / 1’ + 10 x 30” / 30” ]
- 33’ easy regeneration (7 km)
Total: 32.7 km

Wed, 24
- 1 hr 28’ at 4’ > 3’55” (22.2 km)
- 57’ easy (12 km)
Total: 34.2 km

Thu, 25
- 5’ warm-up (1 km) (Keellu Road)
- 24 km in progression in 1 hr 29’40”:
(24’00” + 22’58” + 22’58” + 19’56”)
- 45’ easy in the forest (9 km)
Total: 34 km

Fri, 26
- 1 hr 24’20” at 4’15” > 4’10” (20 km)
- 46’ easy (10 km) + 5 x 60m hill sprints
Total: 30.3 km

Sat, 27
- 11’ warm-up (2 km) + 37 km in 2 hr 02’18” (av. 3’18”)
- Rest
Total: 39 km

Sun, 28
- 32’ easy regeneration (16 km)
- Rest

Mon, 29
- 22 km easy
- 12 km easy
Total: 34 km

Tue, 30
- 24 km easy
- 12 km easy
Total: 36 km

Wed, 31
- 20’ warm-up (4 km) + 6 x 3 km in 9’ alternated with 1 km in 3’30” >< 3’40”
- Rest
Total: 27 km
Weekly totals
Mon, 1 - Sun, 7
- Total: 167.9 km

Mon, 8 - Sun, 14
- Total: 199.3 km

Mon, 15 - Sun, 21
- Total: 217.2 km

Mon, 22 - Sun, 28
- Total: 212.9 km

FEBRUARY

Thu, 1

1 hr 36’27” at 4’25” >
4’20” (22 km)

58’ easy (12 km)
(34 km)

Fri, 2

1 hr 20’ at 4’05” > 3’55” (20 km)

41’16”at 3’45” > 3’35” (11.2 km) +5 x 60m hillsprints (31.5 km)

Sat, 3

20’ warm-up (4 km) + 22 km (Moiben, one way)
alternating speed in 1 hr 07’52” (av. 3’05”) in :
01km : 3’18” 3’18”
02 km : 2’54” 6’12”
03 km : 3’19” 9’31”
04 km : 2’52” 12’23”
05 km : 3’19” 15’42”
06 km : 2’51” 18’33”
07 km : 3’21” 21’54”
08 km : 2’50” 24’44”
09 km : 3’16” 28’00”
10 km : 2’52” 30’52”
11 km : 3’19” 34’11”
12 km : 2’54” 37’05”
13 km : 3’19” 40’24”
14 km : 2’52” 43’16”
15 km : 3’16” 46’32”
16 km : 2’53” 49’25”
17 km : 3’14” 52’39”
18 km : 2’52” 55’31”
19 km : 3’14” 58’45”
20 km : 2’55” 61’40”
21 km : 3’16” 64’56”
22 km : 2’56” 67’52”
10’cool-down (2 km) (6 + 22 km)

Rest (28 km)

Sun, 4

Rest Rest (0 km)

Mon, 5

1 hr 35’15” at 4’20” > 4’15” (24 km)

48’ easy (10 km) + 5 x 100m strides (34.5 km)

Tue, 6

20’ warm-up (4 km) + 26 km in 1 hr 22’28” (Moiben, one way)
[ 6 km – 5 km – 4 km – 3 km – 2km – 1km rec. 1 km ]

06 km : 18’21” (3’03”5) 18’21”
07 km : 3’43” 22’04”
12 km : 15’21” (3’04”2) 37’25”
13 km : 3’41” 41’06”
17 km : 12’11” (3’02”7) 53’17”
18 km : 3’41” 56’58”
21 km : 9’04” (3’01”3) 1 h 06’02”
22 km : 3’46” 1 h 09’48”
24 km : 6’10” (3’05”0) 1 h 15’58”
25 km : 3’35” 1 h 19’33”
26 km : 2’55” 1 h 22’28”
Total time 21 km fast : 1 hr 04’02” (average : 3’03”)
Total time 5 km recovery : 18’26” (average : 3’41”) (4 + 26 km)

Rest (30 km)

Wed, 7

1 hr 24’ at 4’05” > 3’55” (21.1 km)

50’ easy (10 km) (31.1 km)

Thu, 8

1 hr 15’ at 4’15” > 4’05” (18 km) + 6 x 100m hill sprints

50’ easy (12 km) (30.6 km)

Fri, 9

20’ warm-up (4 km) + Track (Kipchoge) :
10 x 1600m (rec. 2’04” >< 2’23”) in :
4’37”9 – 4’41”3 – 4’39”9 – 4’38”6 – 4’36”1 – 4’37”1 – 4’41”0 – 4’37”7 – 4’38”7 –
4’27”7
11’ cool-down (2 km) (6 + 16 km)

35’ regeneration (6 km) (28 km)

Sat, 10

50’20” easy (11.5 km)
Rest (Flight Eldoret – Nairobi) (11.5 km)

Sun, 11

Rest (Flight Nairobi - Amsterdam)
Rest (Flight Amsterdam – Leeds) (0 km)

The legend returns!!!

Mon, 12

1 hr 26’13” at 4’ > 3’50” (22 km)

36’ in progression (10 km) (32 km)

Tue, 13

38’45” at 3’55” >3’50” (Treadmill) (10 km) +
10 x 100m hill sprints + 5 km in 14’33” (16 km)

56’ easy (12 km) (28 km)

Wed, 14

1 hr 44’30” at 3’35” > 3’25” (30 km)

GYM (30 km)

Thu, 15

1 hr 19’ at 4’05” > 3’55” (20 km)

47’40” easy (10 km) (30 km)

Fri, 16

20’ warm-up (4 km) + 17 km in 52’47” (av. 3’06”3)
[6 x 2 km (rec. 1 km) ] in :
5’52”/ 3’42” – 5’44” / 3’40” – 5’42” / 3’43” –
5’43”/ 3’39” – 5’42” / 3’41” – 5’40” (4 + 17 km)

39’30” regeneration (8 km) (29 km)

Sat, 17

1 hr 12’50” at 4’05” > 4’ (18.1 km)

39’20” at 4’ > 3’50” (9.9 km) (28 km)

Sun, 18

20’ warm-up (4 km) + 15 km in 44’55”

Rest (19 km)

Mon, 19

1 hr 38’28” at 4’ > 3’50” (25 km)

32’15” at 4’05” > 4’ (8 km) (33 km)

Tue, 20

1 hr 03’25” at 4’05” > 3’55” (16 km)

31’30” at 4’ > 3’55” (8 km) (24 km)

Wed, 21

20’ warm-up (4 km) + 36’ Fartlek (9.8 km)
(12 x 1’/1’ + 12 x 30”/30”) (13.8 km)

Rest (13.8 km)

Thu, 22

47’28” at 4’05” > 3’55” (12 km)

31’40” at 4’ > 3’55” (8 km) (20 km)

Fri, 23

Rest (Flight Leeds – Amsterdam – Napoli)

40’ at 4’05” > 3’55” (10 km) + 5 x 120m (10.6 km)

Sat, 24

45’ easy (10 km)

Rest (10 km)

Sun, 25

NAPOLI HM 4th position in 1 h 00’01” (PB)

Rest (26 km)

Mon, 26

45’ rigeneretion (8 km)

Rest (8 km)

Tue, 27

45’ rigeneretion (8 km)

Rest (8 km)

Wed, 28

1 hr 00’40” at 4’05” > 4’ (15 km)

Rest (15 km)

Thu 29

1 hr 00’44” at 4’05” > 4’ (15 km)

Rest (15 km)

MARCH

Fri, 1

20’ warm-up (On Treadmil – 4 km) (With speed 3’/km, incline 0.5 %)
17’ (rest 5’) + 15’ (rest 4’) + 13’ (rest 3’) + 11’ (18.7 km)

50’ at 3’20” (on treadmill) (15 km) (37.7 km)

Sat, 2

1 h 38’ (19’ easy + 1 h 19’ at 4’ > 3’50”) (24 km)

56’40” at 4’05” > 3’55” (14 km) (38 km)

Sun, 3

1 hr 45’13” in progression (30.1 km)

Rest (30.1 km)

Mon, 4

2 hr 32’33” at 4’05” > 3’55” (38 km)

Rest (38 km)

Tue, 5

30’ easy (6 km) +30 km in 1 hr 35’04” with variations :
10 km in 31’34” (3’09”4 / km) - 1 km in 3’40” –
01 km in 2’47” - 1 km in 3’42” -
07 km in 21’36” (3’05”1 / km) - 1 km in 3’43” -
01 km in 2’46” - 1 km in 3’44” -
04 km in 11’57” (2’59”2 / km) - 1 km in 3’44” -
02 km in 5’51” (2’55”5 / km)
­­­­­­­­­­­­­­­­­­­Total average for 30 km : 3’10”1
Average
25 km fast (1 hr 16’31”) : 3’03”6
Average
5 km easy (18’33”) : 3’42”6 (6 + 30 km)

Rest (36 km)

Wed, 6

1 hr 14’24’ at 4’10” > 4’05” (18 km)

57’41” easy (11.9 km) (29.9 km)

Thu, 7

20’ warm-up (4 km) + 1 hr Fartlek (18.6 km)
(3 x 5’ / 1’ + 4 x 1’/1’ + 3 x 4’ / 1’+ 4 x 1’/1’ + 3 x 3’/ 1’)

47’ at 4’05” > 3’55” (11.8 km) (34.4 km)

Fri, 8

Rest (sore soleus)

GYM (0 km)

Sat, 9

1 hr 35’ at 4’ > 3’55” (24 km)

40’ at 4’ > 3’55” (10.2 km) (34.2 km)

Sun, 10

1 hr 21’40” in progression (37’ + 34’40”) (20 km)

42’30” at 4’20” > 4’10” (10 km) (30 km)

Thank you for sharing your knowledge with us. You are a legend, Sir.

Would you ever consider training Americans? The USA needs you to elevate American marathoning.

MARCH

Mon, 11

1 hr 28’ at 4’05” > 3’55” (22 km) + 5 x 120m strides

40’50” at 4’10” > 4’ (10 km) (32.6 km)

Tue, 12

20’ warm-up (4 km) + 24 km in 1 hr 15’00” (av. 3’07”5)
01 km : 3’26”
02 km : 2’51” 6’17”
03 km : 3’26” 9’43”
04 km : 2’49” 12’32”
05 km : 3’25” 15’57”
06 km : 2’49” 18’46”
07 km : 3’26” 22’12”
08 km : 2’50” 25’02”
09 km : 3’25” 28’27”
10 km : 2’50” 31’17”
11 km : 3’26” 34’43”
12 km : 2’50” 37’33”
13 km : 3’25” 40’58”
14 km : 2’50” 43’48”
15 km : 3’25” 47’13”
16 km : 2’50” 50’03”
17 km : 3’26” 53’29”
18 km : 2’50” 56’19”
19 km : 3’26” 59’45”
20 km : 2’49” 1h02’34”
21 km : 3’25” 1h05’59”
22 km : 2’49” 1h08’48”
23 km : 3’24” 1h12’12”
24 km : 2’48” 1h15’00”
Total time 12 km fast : 33’45” (average : 2’49”6)
Total time 12 km slow : 41’15” (average : 3’26”2)

Rest (28 km)

Wed, 13

1 hr 29’20” at 4’05” > 3’55” (22.3 km)

56’26” at 4’10” > 4’05” (13.6 km) (35.9 km)

MARCH

Thu, 14

41’ at 4’10” > 4’ (10.1 km)

39’30” at 4’05” > 3’55” (9.9 km) + 10 x 100m hill sprint (10.9 km) (30.9 km)

Fri, 15

39’13” at 4’ > 3’50” (9.9 km)

39’53” at 4’05” > 3’55” (9.9 km) (19.8 km)

Sat, 16

5’ warm-up (1 km) + 45 km in 2 hr 28’04” (av. 3’17”4)
05km : 16’38” 16’38”
10km : 33’16” 16’38”
15km : 49’53” 16’37”
20km : 1h06’39” 16’46”
25km : 1h23’08” 16’29”
30km : 1h39’36” 16’28”
35km : 1h55’53” 16’17”
40km : 2h12’06” 16’13”
45km : 2H28’04” 15’58”

Rest (46 km)

Sun, 17

49’12” at 4’10” > 4’ (12 km)

41’10” at 4’10” > 4’ (10 km) (22 km)

Wow

MARCH

Mon, 18

48’22” at 4’05” > 3’55” (12 km)

40’23” at 4’05” > 4’ (10 km) (22 km)

Tue, 19

1 hr21’38” at 4’10” > 4’ (20 km)

41’10” at 4’10” > 4’05” (10 km) (30 km)

Wed, 20
1 hr 27’ in progression (last 3 km in 10’) (22 km)

43’20” at 4’25” > 4’15” (10 km) (32 km)

Thu, 21

1 hr 30’ with variations (18’ easy (4.1 km) + 14 x (300 + 400m) (4.2 + 5.6 km) in :
62”4 / 67”3 – 62”8 / 65”5 – 63”4 / 66”5 – 62”6 / 66”6 –
61”8 / 65”9 – 61”8 / 65”6 – 62”0 / 66”5 – 62”6 / 66”1 –
61”8 / 66”0 – 61”2 / 66”0 – 61”6 / 66”4 – 61”6 / 65”9 –
62”7 / 65”4 – 61”9 / 64”9
(av. 62”15 / 66”04)
15’ moderate (4 km)
5 km
in 15’23” (3’24” + 3’14” + 3’04” + 2’55” + 2’43”)
12’ moderate (3 km) (25.9 km)

49’30” at 4’10” > 4’05” (12 km) (37.9 km)

Fri, 22

1 hr 21’16” at 4’05” > 4’ (20 km)

40’50” at 4’10” > 4’ (10 km) (30 km)

Sat, 23

1 hr 19’ (17 km at 4’05” > 4’ + 3 km at 3’20”) (20 km)

42’ at 4’15” > 4’10” (10 km) + 12 x 80m hill sprints (1 km) (31 km)

Sun, 24
20’ warm-up (4 km) + 1 hr Fartlek (19 km)
6 x (3’/1’ + 2’/1’ + 1’/2’) ]

Rest (23 km)

Mon, 25
1 hr 29’ at 4’05” > 4’ (22km)

40’35” at 4’05” > 4’ (10 km) (32 km)

Tue, 26
55’ (32’ at 4’ (8 km) + 1 km in 3’25” + 5 km in 15’03” +
1 km cool-down) (9 + 6 km)

39’48” at 4’05” > 3’55” (10 km) (25 km)

Wed, 27

30’easy (7 km) + Track :
10 x 400m (rec. 100m jogging) in :
69”0 / 26”1 – 67”1 / 27”2 – 66”3 / 26”8 – 66”5 / 27”5 - 66”3/ 27”9 – 66”5 / 26”1 – 66”5 / 26”8 – 66”7 / 25”6 - 66”9 / 25”1 – 66”6
(recovery 1200m in 4’41”)
10 x 400m (rec. 100m walking) in :
65”3 / 42”9 – 64”7 / 44”2 – 65”5 / 42”9 – 65”5 / 42”6 - 65”1 / 43”0 – 64”8 / 42”4 – 65”3 / 41”8 – 65”2 / 41”9 - 64”9 / 41”9 – 65”1
(recovery 1600m in 6’41”)
10 x 400m (rec. standing) in :
64”3 (60”) – 64”5 (59”) – 63”3 (59”) – 63”1 (53”) – 62”8 (57”) –
63”5 (57”) – 63”8 (57”) – 63”6 (57”) – 63”1 (58”) – 61”6

37’ regeneration (8.2 km) (30.9 km)

Thu, 28

39’13” at 4’ > 3’50” (10 km)

41’05” at 4’10” > 4’05” (10 km) (20 km)

Fri, 29

40’38” at 4’05” > 4’ (10 km)

40’26” at 4’05” > 4’ (10 km) (20 km)

Sat, 30

16’ warm-up (3 km) + 35 km in 1 hr 46’43” (av. 3’03”)
05km : 15’20” 15’20”
10km : 30’30” 15’10”
15km : 45’44” 15’14”
20km : 1h00’59” 15ì15" 25km : 1h16’19” 15’20”
30km : 1h31’32” 15’13”
35km : 1h46’43” 15’11” (38 km)

Rest (38 km)

Sun, 31

1 hr 23’49” at 4’15” > 4’05” (20 km)

Rest (20 km)