Federico Pendini
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Corsa 21,3 km : 15 Min @4'50'' + 30 Min @4'30'' + 10×(30 sec @3'35" + 30 sec camminando)+ 30 Min @4'30'' + 5×(30 sec @3'35" + 30 sec camminando)+ defa
23,5km: 18km @5’10’’/5’20’’(bpm<145)+5,5km @6’
10min corsa 6'-5'40 + 5 x (4min 4'00 + 1min camminando) + 5 min corsa 6'-5'40
Rulli defa post corsa
Corsa 22km : 15km (bpm<150) @5’10’’+ 7 km bpm<165) @4’30’’
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