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Two days of rest, since there's also why I cut off a Walk 'now plenty of sleep and this certainly does not help recovery.
So I spent about 5 hours and 30 'of real sleep. Yesterday
the routine release of Wednesday lunchtime, the first temperature is well above zero (about 8 ° +) I have not done the job I had in mind, or rather I did it in part.
After about 6 km at the rate forecast of 6 '/ km (ie approximately a 9% slower than the pace of Sunday) I have had no mental stimulation, and consequently was slow and easy pace to return to shopping (so I like to call a spring walk, which usually is not in my habits, under any circumstances). They missed so about 4 km needed to get to travel the 10 km of 'output.
But this is also nice to feel less of the agonist, there is no need to do to force .... Too many times I've done in the past and now I realize how much I consumed.

Today there is again a very nice day with Walk early this morning I did a walk during lunch, but wearing something lighter go out for a ride safe ....
But this is also nice to feel less of the agonist, there is no need to do to strength .... Too many times I've done in the past and now I realize how beautiful it is out for the sheer pleasure of it ....

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Gait Training - RACE WALK

Charts Step RACE WALK:

STEP 1 km for FC +

to STEP 2 KM + FC

PASS 5 KM + FC

STEP for 10 KM + FC

STEP REAL + FC (500 mt)

MIDDLE PASS AGAINST MEDIA + FC

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RACE WALK - Half Marathon debut in Verona

PATH

STEPS EVERY 500 REGISTERED MT

highlighted:

in red lap slower

+ fast lap in the green

in the gray disatnza surplus recorded by the GPS

yellow Steps 5K - 10K - 15K - 20K

Considerations:

I'm satisfied! and not a little. I take the GPS for good as always and I do these assessments of cardiac efficiency and penetration times.

The first 4 / 5 km, not able to break the wind and blew though not in pain a lot, (there is a tension to debut in the middle of 5999 runners and a walker).

In training I have always suffered a bit 'cold stomach than when I was running and so I wore underwear but after I removed the 6 km mark and give ... and this was the 500 meters. slower than ever.

The other 500 meters. over 3'00 "in the ascent of a subway where I could not handle the pressure and I suffered a fall just back in the plane (to review the technical descent / ascent).

We come to the time of steps were more than regular.

4 x 5000 these are the lap:

A: 27'39 "

B: 28'06 "

C: 28'24"

D: 27'30

2 x 10000 These are the lap:

A: 55 '45 "

B: 55' 54"

Thresholds heart: a bit 'lower than those of shorter workouts, but at the same pace, and this is a good sign in view of the Paris Marathon.

Unthinkable (today) it at this rate, but with a slightly slower pace, which inevitably will consume less energy should be possible to turn around 5'50 "/ km on average.

Muscle fatigue: very good for the legs, while I do some specific work for the back of the back: Deltoid, Grand Ridge, Grand Round, without neglecting even the front with the coracobrachialis and pectoralis major muscles of the arm and forearm and triceps brachii (medial head, lateral head and long head of triceps)

The next step to March 7 30 km to Scarborough with the feeling that at that time things will be even more clear ...