Renato Canova
AUGUST
4th week (1-7 of August)
Mon, 1 : M) 2:22' at even pace (3'40") like work of
duration (38 km)
Tue, 2 : M) 1 hr at 3'20" in Milano (18 km)
A) Fly Milano - Mora (Sweden)
30' easy (7 km) (25 km)
Wed, 3 : M) 1:12' at 3'30" (20.5 km)
A) 1:28' moderate (22.5 km) (43 km)
Thu, 4 : M) 40' warm-up
1 hr medium-fast progressive run
(average 3'07" per km, last 7 km in 20'52")
A) 1 hr moderate (15 km) (45 km)
Fri, 5 : M) 1:13' at 3'30" (20.5 km)
A) 1:18' at 4' (19.5 km) (40 km)
Sat, 6 : Long distance medium pace : 41 km in 2:29'40"
(average 3'39") with last 2 km in 3'06" - 3'03"
(some problem in Achilles tendon !)
Sun, 7 : M) 1:15' at 3'45" (20 km)
A) Rest for some problem in Achilles tendon
Total volume : 251 km