Renato Canova
11th week (19 - 25 of September)
Mon, 19 : M) 5 km easy + 6 km progressive (av. 3'09")
A) NAT. CHAMP. of HM : 1st in 1:03'27" (3'/km)
(37 km)
Tue, 20 : M) 50' moderate (12 km) + stretching + hydromas.
Wed, 21 : M) 16 km moderate in 1:01
A) 17 km modertae in 1:04' (33 km)
Thu, 22 : M) 11 km on the road with 15 x 200m
A) Travel to Seoul
Fri, 23 : SEOUL : 14 km easy
Sat, 24 : M) 46' moderate (12 km) + stretching
A) 50' with some variation of speed (14 km)
Sun, 25 : M) 30' easy + stretching
A) 20' warm-up
1:10' progressive run (last 4 km at 2'55")
(31 km)
Total volume : 164 km