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