giovedì 7 maggio 2009

Ripetute 3x2850 a RG + caldo + stanchezza = soddisfazione devastante

Oggi ripetute 3x2850mt (un giro del parco è 950mt) a ritmo gara 3'54'' al km (3'42'' per 950mt) con recupero a ritmo fondo lento. Le ho finite ma non avete idea della fatica che ho fatto, ho chiuso l'ultimo giro in 3'46'', mi sono sdraiato sull'erba e poi ho contato i battiti cardiaci, 215bpm, ero prossimo alla morte!

1° serie 3'52''-3'44''-3'41'' recupero 4'32''
2° serie 3'55''-3'57''-3'44'' recupero 4'44''
3° serie 3'57''-4'04''-3'46''

i tempi sono quelli su un giro di 950mt che per andare a RG di 3'54'' lo avrei dovuto fare in 3'42''.

Sono arrivato a casa e dopo la doccia non ho avuto la forza di fare niente per una decina di minuti! A cena mi sono premiato per l'immane sforzo sostenuto con una bella bistecca sul barbecue accompagnata da un sacco di verdure grigliate e da una bella birra! Ora ho davanti quattro allenamenti rilassanti prima della prossima seduta di qualità, meno male almeno mi riprendo.
In ogni caso anche se non sono riuscito ad andare a RG sono soddisfatto del ritmo medio di 4'03'' al km che ho tenuto sulle ripetute recuperi esclusi.
Sto pensando di alzare il RG di qualche secondo, forse 3'54'' è un pò troppo ottimistico, voi che dite?

71 commenti:

stoppre ha detto...

che tu abbia superato un po' il limite odierno ?? occhio...
allenarsi non vuolo dire devastarsi.
ti capisco, tutti esageriamo, però quella fc è un pò altina..
alice.it

GIAN CARLO ha detto...

3.54 è troppo ottimistico, poi con l'arrivo del caldo.. meglio andarci + delicato con lavori..non solo veloci ma anche lunghi.

Ale_1957 ha detto...

Non ti sei risparmiato! Però ci vuole davvero tanta tenacia per arrivare fino in fondo.... e con quei ritmi. Vai già molto forte, non rischiare oltre il limite. Bravo!

Anonimo ha detto...

le ripe sui 3000 sono cattivissime. tutto dipende da come hai fatto i recuperi. il primo recupero, a ritmo quasi di medio, è stato troppo veloce. e magari un rg di 3'57 è più consono. ma io non mi preoccuperei col rg di oggi, tra un mese può cambiare. luciano er califfo.

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Alessandro Grippo ha detto...

@stoppre
Mi sentivo stanco ancora prima di partire, in ogni caso la fc cosi alta era dovuta agli ultimi 500 mt dove ho tirato veramente tanto per chiudere il giro nei tempi. Comunque che abbia un pò esagerato è indubbio!

@giancarlo
Devo aver proprio esagerato, è la prima volta che mi dici di andare più piano, comunque hai ragione ieri il caldo lo ho sentito veramente. Oggi però mi sono fatto 9 km tranquili prima di cena e una volta sciolte le gambe andavo abbastanza bene.

@Ale 1957
Forse non ho le caratteristiche di un grande fondista ma la tenacia è l'unica cosa che sono sicuro che non mi manchi. Volere è quasi potere ;)

@luciano
Se dai un'occhiata al programma che sto seguendo penso che concorderai con me che tanta della fatica che ho fatto ieri è dovuta alla stanchezza delle 2 settimane precedenti.

@the yogi
ken sei tu fantastico guerriero sceso come un fulmine dal cielo...

Anonimo ha detto...

alessandro, hai fatto 5 sedute dure su 7, hai scollinato e ora il programma è tutta discesa. io sono ancora dell'idea che a 3'54 ci puoi andare, con probabilità 50%. alcuni consigli:
1)la seduta decisiva 5x2000, il km di recupero fallo a 5'20
2)non ce la farai mai a fare 21km a rg+20 (a meno che non sarà una gara), 14-15km va bene lo stesso
3)il 5000 gara/test, se è gara piatta e tirata puoi anche andare a rg -10, ma se è test solitario già va bene a rg.
luciano er califfo.

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