La mia prossima Maratona

12 gennaio 2010

A volte ritornano......


.........e parlo delle ripetute. Infatti sono passati 8 mesi dall'ultima volta che ho fatto questo lavoro e si trattatava della preparazione per la Maratona di Padova. Non è che sia un allenamento che mi dispiace, anzi, a dire il vero mi diverte, anche se farlo senza un minimo di obbiettivo non ha molto senso.
E così stasera, ancora senza uno straccio di tabella da seguire, ma con un piccolo barlume di indirizzo, mi sono deciso a riprenderle per mano.
Senza pensarci molto mi sono buttato verso un 5x1000 con recuperi da 1000. L'idea era quella di fare le veloci a 4' e 30"e i recuperi.....un pò a sensazione, tentando comunque di non abbassare troppo il ritmo.
Dopo due chilometri di riscaldamento, forse insufficienti vista l'alta umidità (anche se a dire non faceva molto freddo, 4.7°C), il primo mille fila via abbastanza bene anche se non riesco a tenere sotto controllo l'andatura in quanto, sbagliando ho settato il  Garmin in modo che mi visualizzi il passo attuale del chilometro invece di quello medio, ottenendo così valori abbastanza ballerini. Termino comunque la prima ripetuta in 4' e 31" ma sono già in debito di ossigeno e quindi recupero tranquillamente (5'12"). Gli altri mille sono una battaglia e perdo la lucidità per capire a che velocità li sto facendo non avendo l'ausilio pieno del Garmin, fa niente stringo i denti.....i valori li controllerò a casa tanto so che ad ogni bip (cioè ogni Km) devo cambiare passo. L'ultimo mille è un'agonia sia per il fiato da enfisema che per le gambe in acido....tant'è che comunque lo porto a casa. Ultimo chilometro lentissimo nella prima parte e allungo nella seconda a mò di Fartlek e finalmente termino l'uscita. E subito a vedere sul PC cosa ho combinato....e ne esce questo:






Con sorpresa vedo che ho fatto i mille in progressione rispettivamente a 4'31", 4'21", 4'21", 4'19" e 4'17" quindi più veloce di quanto mi ero prefissato. Meno bene invece i recuperi fatti in crescendo (5'12", 5'13", 5'20" e 5'21").
Tutto sommato sono abbastanza soddisfatto, anche se a dire il vero pensavo che avrei fatto meno fatica.....ma si sa, questa è la corsa !

In totale ho corso per 12Km, al passo medio di 4'53", FC media 151bpm, FC max 172 (e questo forse sta ad indicare, ma correggetemi se sto dicendo una stupidaggine, che forse ero un pò stanco e che quindi non sono riuscito a spingere di più per portare la FC a valori più alti....).

Ciao e alla prossima !

45 commenti:

  1. Bravo bravo il nostro Gian....continua cosi'...ma 6 come uno svizzero!

    RispondiElimina
  2. Vai vai che le ripetute fanno bene!!!!

    RispondiElimina
  3. gaiardo con le ripetute!
    ma forse dovresti privilegiare quelle corte in questa fase di ripresa. Cmq può essere che mi sbagli!

    RispondiElimina
  4. Bella uscita... l'umidità è un paccone... sei andato molto bene, 45-50secondi tra le parti veloci e i recuperi sono molto buonein ottica maratona... per un tempo almeno sui 3:30... e non dire "Me mo, ma mu"

    RispondiElimina
  5. @Marines: svizzero ? no, Novi, ahahahah

    @Matte: sperem ben ! Ciao Matte e grazie per la maglietta dei Blogtrotters che ho avuto domenica !

    @Tosto: forse hai ragione, terrò a mente il tuo consiglio per la prossima uscita. Il problema è che al momento non ho una tabella da seguire...

    @Alvin: me mo, ma mu....

    RispondiElimina
  6. Disabituato... e credimi ...ne so qualcosa.
    3h e 30 è troppo ottimistico ...per ora

    RispondiElimina
  7. vai tranquillo che vai bene,nn farti troppe domande,intanto un bel 5x1000 fatto in modo ecclettico,l'hai portato a casa,guarda che alvin ha ragione sul suo commento,niente ma mo mu,me eheheh

    RispondiElimina
  8. Bravo Gian!
    Io le ripetute proprio non riesco a farmele piacere....
    :-(
    Quali sono i tuoi programmi per l'immediato futuro (diciamo entro l'estate)?

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  10. Bene, l'importante è ripartire.
    E' normale che ad una parte veloce fatta più veloce corrisponda una parte lenta fatta più lenta.
    Una curiosità: ma a quanto dovresti averla la FC max? non ti basta 171?
    E poi le RP sui 1000 mica devi tirarle al massimo.

    RispondiElimina
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