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Replying to Renato Canova (post #2). View original post.

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Replying To:

HOW THEY TRAINED : GELINDO BORDIN BEFORE WINNING OG IN SEOUL 1988I

Renato Canova

JULY

First week (11-17)

Mon, 11 : M) 36' easy (9 km)

A) 3 km warm-up

20 km medium-fast progressive (for fractions

of 5 km : average per km 3'12" - 3'08" -

3'05" - 3')

2 km warm-down (34 km)

Tue, 12 : M) 52' moderate in Milano (13 km) + travel by car

to Sestriere (2000m of altitude)

A) 1:04' moderate (16 km)

(29 km)

Wed, 13 : M) 1:15' moderate (18 km) (1900m of altitude)

A) 1 hr moderate (15 km) (2400m of altitude)

(33 km)

Thu, 14 : M) 1 hr moderate (15 km) (2050m)

A) 1:15' moderate (18 km) (2400m)

(33 km)

Fri, 15 : M) 1 hr moderate (15 km) (2050m)

A) 1 hr easy (14 km) (2400m)

(29 km)

Sat, 16 : M) 20' slow

40' fartlek with 1'/2'/3'/2'/1'/2'/3'/2'/1'

fast recovery same time at 3'30" pace (18 km)

A) 1:25' moderate (21 km) (2400m)

(39 km)

Sun, 17 : 2 hr climbing from 1600m to 1900m (30 km)

Total volume first week : 227 km

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