Strength routine

Zwift - Tempo Blocks on Hilly Route in Watopia

Aerobic Run

Official FKT: https://fastestknowntime.com/route/tour-ischia-italy 

Yesterday I had a double loop planned. But that didn't happen. Without finding any excuses, my legs were heavy even though my HRV was at normal levels. Overall I had recovered but I really didn't want to walk the whole way. So I took a rest day, put my feet up, ate loads of good food and dipped my legs in the sea. I reckon though that in a race context with a bunch of other crazy people, I would have had no problem in going out. Even if that meant walking the whole way.

The other small inconvenience is that after 6pm you got to wear a face mask here. I have no intention of running with a mask. And the second loop would have gone well over into the evening.

This morning I started with a stretching session with Eilidh, this helped a lot loosening up the hips and hamstrings. I left for my run right after that with my left calf very tight but overall in decent shape.

Breakfast:
--Expedition Food, Porridge with Blueberries 800kcal
--Ultra Fuel Liquid Cereal breakfast 450kcal

This time I got the breakfast right, I felt fully loaded when I left home and had plenty of energy. I also had 1L of cold water and managed 2 water stops in the first 5km.

My left calf decided to play along, so I managed to push through and run many flattish stretches and power walk all the way to the top. Then the big move. I loaded 1L of fresh water, put on some music and started running.

At km21, I realised I had the FKT in me and I have run, not really worrying about my HR.

Lunch:
--100gr brown pasta
--300gr chicken
--veggies
--fruit

Food on course:
--Clif Bar Peanut Butter 280kcal;
--Tribe Chocolate Salt Caramel 136kcal;
--Honey Stinger Organic Energy Gel 89kcal;

I think I had around 2.5L of water on the course today. And 0.5L with electrolytes.

HR zones: 28% in zone 3 and above. Not too bad, I had more in me, but had to manage the left calf and make sure I can still recover for tomorrow.

Some footage on GoPro, once I had my eyes on the record I put my head down!!

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Francesco Di Costanzo

Tour of Ischia - Day 4 - New FKT!!

写真8枚

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Strength routine

Zwift - Tempo Blocks on Hilly Route in Watopia

Aerobic Run

Strength routine

Aerobic Run

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