The t Erza Table Week "Way of Bushido" goes on file Monday : to 15k race pace
Tuesday : Under "Stepping Outdoors" I welcome the constructive suggestions of the first Caliph, inaugurating the "Burst Ascent Modified" : Normally this session I did with 2-3k heating, shooting up and 2-3k Loose foot. This morning, however the session is described thus:
- 3k of heating
- 5k Fund Slow
- 10x100 shots uphill
- 4k CLR punctuated by on-site 3x20 skip
Wednesday : Despite the sleepless night, I place my classic Core Training / Upgrading Indoor :
Push
3x25 3x20 Lunges 3x25 situps
Bridge 1x10 (each leg)
Superman 3x45 "
Metronome 3x20 (each side)
table 2x25 (each leg)
Coffee Side 2x25" (each side)
Thursday : Start making freschino, the thermometer indicates a nice 0 ° C, on the other hand there is a beautiful starry: advances to date, the Fund Slow 20k planned for the weekend
Friday : 1200 strokes 3x400 incremental effort to
Saturday : CLR 9.5Km in a frozen landscape
Sunday (tomorrow) : Rest
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