Part 3 - 2nd period in Altitude (until Roma-Ostia half Marathon)
24/2
AM: 45' Easy
PM: 45' Easy
25/2
AM: 40k@3'49/km (Moiben)
PM: Gym
26/2
AM: 1h Easy + 3×30" hills@3k pace
PM: 50' Easy
27/2
AM: 14k@4'32/km
PM: 10k@4'31/km
28/2
AM: 7k wu + 40' Fartlek@1'/1', hilly course, (Average 3'50/km)
PM: 10k + gym
1/3
AM: 16k@4'23/km
PM: 13k@4'34/km
2/3
AM: 13k@4'23/km
PM: 8k@4'30/km
3/3
AM: 3k wu + 27k@3k/1k, tarmac, (average 3'39/km)
PM: 8k jog + gym
4/3
AM: 10k Easy + 2×30" hills@3k pace
PM: 10k@4'37/km
5/3
AM: 12k easy + 2k Moderate
PM: 10k easy
6/3
AM: 4k wu + Track: 10×600 + 10×300/80", 5', 50" @1'53>1'51, 54>52"
PM: 6k jog + gym
7/3
AM: 6k easy
PM: Flight from Kenya to Italy
8/3 (Rome)
PM: 20' jog
9/3
AM: Pre-Race; 4k wu + 5' Moderate, 5' rest, 1'@10k/1' jog, 40"@5k/40" jog, 20" quicker
PM: 20' jog
10/3 - Roma-Ostia Half Marathon
AM: 66'40, 1st (missing the CR by 2")
PM: gym
11/3
Travel From Italy to Israel