ends the second week of Way of Bushido, which marks a decided improvement over the previous year (if in the first said "I take the measures, "here we can say that I am" placed on trial ").
Monday : Fund Progressive 15k
Tuesday : 1200 strokes with the proven fun 3x400 method to incremental effort
Wednesday : 3x3000 recovery 1000. After the disastrous outcome of whether 
ttimana ago, in this second test, I find things much better: not yet set the pace, scoring a 5-6 "over the kilometer (both repeated that recovery), but I keep a regular rhythm SENSATIONAL for my standards, in all three tests. I come home from galvanized test. Fat Bravo! Really good! (Yes, ok, me and the sound of me singing 
only ...)
Thursday : Fund Slow to 11k. Quiet and peaceful.
Friday: Enhancement and Core Training "Indoor". From next week I will begin to do the strengthening in external and follow the instructions of the Caliph, and (with the proper distances ...) example of Lucky, but for now I'm so (photo taken from Runnerswold) : Push Up 3x20
Lunges 3x20 situps 3x20
Skip place
Bridge 3x25 1x10 (each leg) 3x40
Superman "
Metronome 3x15 (each side)
table 2x20 (each leg)
Coffee Side 2x25" (each side)
Saturday : Background (a bit 'too) slow 18k
Sunday: Rest
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