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leolinux

Test (costruzione aerobica)

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|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Nick           | Livello | Data - ora     | Temp | Test             | FL1-70% | FL3-75% | FM2-83% | FM4-88% | FV1-93% |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Adrenalina     | liv 2   | 31/10/15       | 21°C | 5x2km rec.100"   |   7:47  |   7:02  |   6:03  |   5:27  |   4:47  |
| Adrenalina     | liv 2   | 05/05/16       | 25°C | 5x2km rec.100"   |   7:18  |   6:29  |   5:29  |   5:05  |   4:42  |
| Adrenalina     | liv 2   | 23/09/16       | 24°C | 5x2km rec.100"   |   7:21  |   6:15  |   5:17  |   4:43  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| AlessioFirenze | liv 2   | 07/10/14       | 10°C | 5x2km rec.100"   |   7:23  |   6:48  |   5:48  |   5:17  |   4:49  |
| AlessioFirenze | liv 2   | 14/11/14       | 13°C | 5x2km rec.100"   |   6:57  |   5:58  |   5:10  |   4:47  |   4:22  |
| AlessioFirenze | liv 2   | 17/02/15       |      | 5x2km rec.100"   |   7:27  |   6:20  |   5:18  |   4:38  |   4:17  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Axl03          |         | 03/05/16 05:30 |  9°C | 5x1.6km rec.100" |   8:22  |   7:09  |   5:55  |   5:17  |   4:51  |
| Axl03          |         | 07/06/16 05:30 | 17°C | 5x1.6km rec.100" |   7:49  |   6:56  |   5:32  |   5:07  |   4:44  |
| Axl03          |         | 20/12/16 05:30 |  5°C | 5x1.6km rec.100" |   7:24  |   6:44  |   5:34  |   5:12  |   4:39  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| andrea7272     |         | 21/07/14       | 25°C | 5x2km rec.100"   |   6:35  |   6:29  |   5:50  |   5:22  |   4:56  |
| andrea7272     |         | 20/09/15       |      | 5x2km rec.100"   |   6:18  |   5:58  |   5:15  |   4:49  |   4:38  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| bixio68        |         | 09/03/16 18:16 | 11°C | 5x1,35km rec.100"|   9:41  |   8:25  |   6:34  |   5:52  |         |
| bixio68        |         | 14/04/16 6:04  | 15°C | 5x1,35km rec.100"|   7:43  |   7:02  |   6:01  |   5:44  |   5:27  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| caino72        |         | 10/09/14       | 22°C | 5x1,6km rec.90"  |   9:57  |   9:27  |   7:30  |   6:42  |   6:03  |
| caino72        |         | 16/10/14       |      | 5x1,6km rec.90"  |   9:46  |   9:00  |   7:53  |   7:15  |   6:16  |
| caino72        |         | 27/11/14       |      | 5x1,6km rec.90"  |  10:06  |   9:22  |   7:46  |   6:44  |   6:06  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| chili          | liv  2  | 04/10/16 18:35 | 19°C | 5x2.0km rec.100" |   8:07  |   7:19  |   5:50  |   5:08  |   4:35  |
| chili          | liv  2  | 10/11/16 19:00 | 10°C | 5x2.0km rec.100" |   8:15  |   7:00  |   5:33  |   5:08  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ciccio1968     |         | 15/04/14 05:30 |      | 4x2km rec.100"   |   8:00  |   7:16  |   6:41  |   6:12  |         |
| ciccio1968     |         | 15/05/14 05:30 |      | 4x2km rec.100"   |   7:40  |   7:07  |   6:00  |   5:45  |         |
| ciccio1968     |         | 15/07/14 05:20 |      | 5x2km rec.90"    |   6:29  |   6:13  |   5:33  |   5:15  |   4:54  |
| ciccio1968     |         | 13/05/16 6:00  | 13°C | 5x1.6km rec.90"  |   7:35  |   6:52  |   5:35  |         |   4:54  |
| ciccio1968     |         | 18/06/16 05:20 | 16°C | 5x1.6km rec.90"  |   7:03  |   6:20  |         |   5:18  |   4:35  |
| ciccio1968     |         | 12/07/16       | 22°C | 5x1.6km rec.90"  |   6:27  |   5:56  |         |   5:15  |   4:34  |
| ciccio1968     |         | 16/08/16 5:20  | 22°C | 5x1.6km rec.90"  |   6:31  |   6:00  |         |   4:52  |   4:19  |
| ciccio1968     |         | 19/09/16 5:20  |      | 5x1.6km rec.90"  |   6:40  |   5:55  |         |   4:50  |   4:05  |
| ciccio1968     |         | 08/12/16 8:30  |  2°C | 5x2.0km rec.90"  |   6:17  |   5:48  |   5:10  |   4:20  |   4:01  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| davidebert95   | liv 2   | 29/09/15       |      | 5x1,8km rec.100" |         |   7:35  |   6:01  |   5:23  |   4:44  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| DonnaFugata    | liv 1   | 29/6/16        | 14°C | 5x1,63km rec.100"|   8:18  |   7:28  |   6:17  |   5:40  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| enjoyash       | liv 1-2 | 04/06/14 19:15 | 21°C | 5x2km rec.100"   |   6:33  |   6:04  |   5:29  |   5:11  |   4:50  |
| enjoyash       | liv 1-2 | 16/07/14 19:30 | 31°C | 5x2km rec.100"   |   6:59  |   6:22  |   5:40  |   5:20  |   5:01  |
| enjoyash       | liv 2   | 04/09/14 19:00 | 22°C | 5x2km rec.100"   |   6:33  |   5:57  |   5:24  |   5:06  |   4:47  |
| enjoyash       | liv 2   | 21/11/14 13:00 | 12°C | 5x2km rec.100"   |   6:06  |   5:38  |   5:10  |   4:49  |   4:29  |
| enjoyash       | liv 2   | 19/04/15 10:00 | 12°C | 5x2km rec.100"   |   6:08  |   5:42  |   5:12  |   4:49  |   4:32  |
| enjoyash       | liv 2   | 06/10/15 12:20 | 18°C | 5x2km rec.100"   |   6:13  |   5:43  |   5:06  |   4:49  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| filorun        |         | 14/01/17 15:12 |  8°C | 5x2,0km rec.100" |   6:43  |   6:00  |   5:10  |   4:43  |   4:15  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| fp0020         |         | 19/04/15       | 12°C | 5x2km rec.100"   |   7:05  |   6:24  |   5:50  |   5:22  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Friz           |         | 02/09/16 17:00 | 29°C | 5x1,6km rec.90"  |   6:38  |   6:11  |   5:40  |   5:25  |   5:11  |
| Friz           |         | 21/10/16  9:00 | 15°C | 5x1,95km rec.100"|   6:14  |   5:46  |   5:15  |   5:02  |   4:42  |
| Friz           |         | 02/12/16  9:00 | 10°C | 5x1,95km rec.100"|   6:10  |   5:44  |   5:12  |   4:56  |   4:40  |
| Friz           |         | 17/01/17  9:00 |  5°C | 5x1,95km rec.100"|   5:56  |   5:36  |   5:02  |   4:50  |   4:32  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Heavyrunner72  |         | 28/05/15       | 12°C | 5x2,4km rec.100" |   5:43  |   5:03  |   4:34  |   4:17  |   4:03  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Hyoga78        | liv 2   | 16/06/17       | 30°C | 5x2km rec.100"   |   6:34  |   5:50  |   5:08  |   4:36  |   4:10  |
| Hyoga78        | liv 2   | 28/07/17       | 29°C | 5x2,2km rec.100" |   6:04  |   5:31  |   4:45  |   4:21  |   3:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Labboro        |         | 14/04/15  7:30 | 15°C | 5x1,8km rec.100" |   6:52  |   6:09  |   5:29  |   4:59  |   4:23  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Lalasmp        |         | 18/05/16 18:00 | 23°C | 5x2km rec.100"   |   6:01  |   5:29  |   4:49  |   4:25  |   4:18  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Leg            |         | 21/05/14 18:40 | 21°C | 5x2,4km rec.100" |   5:35  |   5:24  |   4:51  |   4:35  |   4:15  |
| Leg            |         | 10/07/14       | 20°C | 5x2,4km rec.100" |   5:37  |   5:15  |   4:42  |   4:25  |   4:08  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| LELLO72        |         | 02/05/16 17:00 | 15°C | 5x2,4km rec.100" |   6:29  |   5:39  |   4:55  |   4:34  |   4:22  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| leolinux       | liv 1   | 07/11/17 18:15 | 10°C | 5x1,89km rec.100"|   7:47  |   6:49  |   5:28  |   4:53  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| lore75auh      |         | 30/03/14       |      | 5x2.4km rec.90"  |   5:30  |   5:13  |   4:48  |   4:29  |   4:14  |
| lore75auh      |         | 21/04/14       |      | 5x2.4km rec.90"  |   5:56  |   5:36  |   5:13  |   4:52  |   4:24  |
| lore75auh      |         | 07/05/14       |      | 5x2.4km rec.90"  |   5:36  |   5:05  |   4:48  |   4:36  |   4:14  |
| lore75auh      |         | 28/05/14       | 23°C | 5x2.4km rec.90"  |   5:33  |   5:18  |   4:48  |   4:29  |   4:03  |
| lore75auh      |         | 30/06/14       |      | 5x2.4km rec.90"  |   5:36  |   5:13  |   4:48  |   4:26  |   4:05  |
| lore75auh      |         | 29/07/14       | 23°C | 5x2.4km rec.90"  |   5:30  |   5:05  |   4:39  |   4:18  |   4:01  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| luirt          | liv 2   | 21/09/15       | 25°C | 5x2.05km rec.100"|   6:41  |   5:52  |   5:00  |   4:48  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Mad Mat        | liv 2   | 09/05/14 17:28 | 26°C | 5x2km rec.100"   |   6:01  |   5:33  |   4:49  |   4:28  |   4:14  |
| Mad Mat        | liv 2   | 13/06/14 16:58 | 33°C | 5x2km rec.100"   |   6:19  |   5:38  |   4:45  |   4:26  |   4:12  |
| Mad Mat        | liv 2   | 25/07/14 16:59 | 28°C | 5x2km rec.100"   |   6:05  |   5:18  |   4:40  |   4:19  |   4:05  |
| Mad Mat        | liv 2   | 29/08/14 17:29 | 29°C | 5x2km rec.100"   |   6:02  |   5:20  |   4:42  |   4:22  |   4:13  |
| Mad Mat        | liv 2   | 13/01/15 17:32 |  7°C | 5x2km rec.100"   |   5:38  |   5:08  |   4:33  |   4:16  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mampr          | liv 3   | 23/09/16 17:36 | 21°C | 5x2.1km rec.100" |   8:45  |   7:10  |   6:00  |   5:23  |   4:40  |
| mampr          | liv 3   | 04/11/16 16:29 | 12°C | 5x2.1km rec.100" |   8:49  |         |         |   5:12  |   4:34  |
| mampr          | liv 2   | 10/12/16 9:27  | -1°C | 5x2.1km rec.100" |   8:40  |   7:08  |   5:55  |   5:10  |   4:35  |
| mampr          | liv 2   | 09/01/17 9:36  | -2°C | 5x2.1km rec.100" |   7:44  |   6:39  |   5:27  |   4:46  |   4:26  |
| mampr          | liv 2   | 27/05/17 8:51  | 17°C | 3x2.1km rec.100" |         |   6:06  |   5:05  |   4:20  |         |
| mampr          | liv 2   | 02/09/17 7:50  | 18°C | 3x2.1km rec.100" |         |   6:18  |   5:17  |   4:32  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| marpit         | liv 2   | 10/02/16       | 12°C | 5x2km rec.100"   |   8:56  |   7:29  |   6:01  |   5:17  |   4:35  |
| marpit         | liv 2   | 25/03/16       | 16°C | 5x2km rec.100"   |   8:11  |   6:44  |   5:37  |   4:53  |   4:19  |
| marpit         | liv 2   | 24/06/16       | 32°C | 5x2km rec.100"   |   8:10  |   6:39  |   5:20  |   4:40  |   4:19  |
| marpit         | liv 2   | 09/12/16       |  2°C | 5x2.07km rec.100"|   7:18  |   6:20  |   5:05  |   4:20  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| migliocri      |         | ??/??/??       |      |                  |   7:35  |   6:58  |   6:22  |   5:49  |         |
| migliocri      |         | 11/04/15       |      | 5x1,8km rec.100" |   7:07  |   6:32  |   5:43  |   5:13  |   4:35  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mattjack       | liv 2   | 15/10/16 11:00 | 12°C | 5x2km rec.100"   |   7:35  |   7:13  |   5:47  |   5:07  |   4:34  |
| mattjack       | liv 2   | 14/01/17 11:00 |  5°C | 5x2km rec.100"   |   7:58  |   7:07  |   5:20  |   4:49  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| morelz         | liv 1   | 30/04/14 17:27 | 17°C | 5x1,7km rec.90"  |   7:26  |   7:11  |   6:18  |   5:45  |   5:08  |
| morelz         | liv 1   | 25/06/14 17:55 | 22°C | 5x1,7km rec.90"  |   6:56  |   6:49  |   6:08  |   5:35  |   5:01  |
| morelz         |         | 10/09/14 17:05 | 22°C | 5x1,7km rec.90"  |   7:33  |   6:58  |   6:00  |   5:26  |   4:58  |
| morelz         |         | 31/12/14 10:50 |  4°C | 5x1,7km rec.90"  |   6:41  |   6:17  |   5:34  |   5:09  |   4:39  |
| morelz         |         | 05/05/14 18:00 | 23°C | 5x1,7km rec.90"  |   6:43  |   6:15  |   5:24  |   4:53  |   4:25  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| moremio        |         | 10/09/14       |      | 4x2,6km rec.90"  |   5:15  |   4:52  |   4:12  |   3:50  |         |
| moremio        |         | 01/10/15       |      | 4x3km rec.50"    |   5:05  |   4:39  |   4:00  |   3:38  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| neobepmat      |         | 27/05/14 18:29 | 23°C | 5x2km rec.100"   |   7:40  |   6:47  |   5:27  |   4:59  |   4:37  |
| neobepmat      |         | 02/07/14 06:15 | 16°C | 5x2km rec.100"   |   7:13  |   6:07  |   4:56  |   4:37  |   4:20  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| obscura        |         | 27/05/14 19:00 |      | 4x2,2km rec.90"  |   7:00  |   6:21  |   5:49  |   5:05  |         |
| obscura        |         | 27/07/14 19:00 |      | 4x2,2km rec.90"  |   7:37  |   6:56  |   5:57  |   5:24  |   4:51  |
| obscura        |         | 08/11/14 19:00 | 17°C | 4x2,2km rec.90"  |   7:22  |   6:28  |   5:37  |   4:58  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| oedem          |         | 29/05/14 07:20 | 18°C | 5x2 km rec.100"  |   6:55  |   6:19  |   5:25  |   5:07  |   4:45  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| paavo          |         | 10/01/15       |  8°C | 5x2 km rec.100"  |   7:25  |   6:45  |   5:47  |   5:07  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Persus9        |         | 16/12/14       |      | 5x2 km rec.100"  |   6:57  |   6:28  |   5:30  |   4:56  |   4:36  |
| Persus9        |         | 23/01/15       |      | 5x2 km rec.100"  |   6:34  |   6:01  |   5:16  |   4:42  |   4:20  |
| Persus9        |         | 06/03/15       |      | 5x2 km rec.100"  |   6:18  |   5:49  |   5:12  |   4:44  |   4:23  |
| Persus9        |         | 17/04/15 20:55 |      | 5x2 km rec.100"  |   6:10  |   5:45  |   5:00  |   4:33  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Pippo72        | liv 2   | 27/05/16 05:42 | 18°C | 5x2 km rec.100"  |   7:39  |   6:49  |   6:09  |   5:41  |   5:13  |
| Pippo72        | liv 2   | 15/07/16 05:27 | 15°C | 5x2 km rec.100"  |   7:24  |   6:26  |   5:44  |   5:25  |   5:06  |
| Pippo72        | liv 2   | 19/08/16 05:24 | 21°C | 5x2 km rec.100"  |   7:20  |   6:32  |   5:46  |   5:27  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Ponte51        |         | 17/10/15       |      |                  |   8:54  |   8:25  |   7:27  |   6:27  |   6:00  |
| Ponte51        |         | 27/11/15       |      |                  |   8:23  |   7:53  |   6:55  |   6:17  |   5:44  |
| Ponte51        |         | 04/01/16       |      |                  |   7:59  |   7:25  |   6:27  |   6:05  |   5:24  |
| Ponte51        |         | 21/02/16       |      |                  |   7:31  |   7:19  |   6:31  |   5:52  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| pwm            | liv 2   | 12/01/16       |      | 5x1.85km         |   6:33  |   6:07  |   5:17  |   4:52  |   4:33  |
| pwm            | liv 2   | 02/04/16       |      | 5x1.85km         |   6:24  |   5:54  |   5:05  |   4:44  |   4:28  |
| pwm            | liv 2   | 19/02/16 5:05  | 12°C | 5x1.85km         |   6:19  |   5:40  |   4:53  |   4:35  |   4:21  |
| pwm            | liv 2   | 10/06/16 5:05  | 18°C | 5x1.85km         |   6:06  |   5:33  |   4:49  |   4:35  |   4:20  |
| pwm            | liv 2   | 19/07/16 5:15  | 22°C | 5x1.85km         |   5:50  |   5:20  |   4:43  |   4:28  |   4:16  |
| pwm            | liv 3   | 15/11/16 5:05  |  2°C | 5x1.85km         |   5:34  |   5:07  |   4:32  |   4:11  |   4:00  |
| pwm            | liv 3   | 22/12/16 5:25  |  5°C | 5x2.22km         |   5:37  |   5:09  |   4:34  |   4:19  |   4:10  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Quicksilver    |         | 14/06/15       |      | 5x1,96km rec.100"|   6:39  |   6:11  |   5:27  |   5:02  |   4:41  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Roger81        | liv 1   | 24/08/15       | 26°C | 5x1,6km rec.90"  |   9:25  |   8:37  |   7:16  |   6:12  |   5:49  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Rosco          |         | 12/01/16       |  7 C°| 5x1,43km         |   8:38  |   8:00  |   7:18  |   6:48  |         |
| Rosco          |         | 01/03/16       |  8 C°| 5x1,43km         |   7:58  |   7:28  |   6:51  |   6:43  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| RunningJo      | liv 2-3 | 20/07/13 08:00 | 24°C | 5x2,41km rec.90" |   6:07  |   5:25  |   4:41  |   4:21  |   4:02  |
| RunningJo      | liv 3   | 17/07/14 05:30 | 21°C | 5x2,35km rec.90" |   5:21  |   4:49  |   4:16  |   3:52  |   3:36  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SalvoP         |         | 13/06/14 18:00 | 25°C | 5x2,5km rec.100" |   6:23  |   5:48  |   4:52  |   4:30  |   4:11  |
| SalvoP         | liv 4   | 19/07/14 18:00 |      | 5x2km rec.100"   |   6:10  |   5:33  |   4:39  |   4:13  |   3:57  |
| SalvoP         | liv 4   | 30/08/14 7:00  |      | 5x2km rec.100"   |   5:52  |   5:17  |   4:36  |   4:09  |         |
| SalvoP         | liv 4   | 03/10/14 16:24 |      | 5x2.4km rec.100" |   7:18  |   6:34  |   5:23  |   4:41  |   4:17  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Sfabris        |         | 11/10/16 5:30  |      | 5x2.0km rec.120" |   6:30  |   5:39  |   4:56  |   4:40  |   4:26  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SimonaC        |         | 03/12/15       | 10°C | 5x1.5km rec.100" |         |   8:03  |   7:02  |   6:10  |   5:20  |
| SimonaC        |         | 30/05/16       | 18°C | 5x1.5km rec.100" |   8:14  |   7:26  |   6:20  |   5:41  |   5:18  |
| SimonaC        |         | 12/08/16       |      | 5x1.6km rec.100" |   7:15  |   6:38  |   5:51  |   5:15  |   4:51  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SOAXPI         |         | 02/09/14       |      | 5x2km rec.100"   |   7:41  |   6:57  |   6:02  |   5:42  |   5:32  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| sonnenblume    |         | 06/01/16       |      | 5x1,5km rec.100" |   9:53  |   9:40  |   8:14  |   7:46  |   6:53  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SV++           | liv 4   | 10/06/14 05:00 | 20°C | 5x1,6km rec.90"  |   6:02  |   5:37  |   4:56  |   4:41  |   4:15  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Valyant        | liv 2   | 20/04/16 12:00 | 24°C | 5x1,8km rec.100" |   9:03  |   7:53  |   6:19  |   5:57  |   5:29  |
| Valyant        | liv 2   | 04/06/16 8:15  | 20°C | 5x1,8km rec.100" |   7:55  |   7:21  |   6:10  |   5:46  |   5:26  |
| Valyant        | liv 2   | 06/08/16 7:35  | 28°C | 5x1,8km rec.100" |   7:47  |   7:21  |   6:15  |   5:54  |   5:33  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ventofresco    | liv 2   | 09/08/16 7:38  | 20°C | 5x2.0km rec.100" |   7:03  |   6:25  |   5:35  |   5:04  |   4:36  |
| ventofresco    | liv 3   | 23/12/16 10:18 |  8°C | 5x2,2km rec.100" |   6:53  |   6:08  |   5:10  |   4:43  |   4:16  |
| ventofresco    | liv 3   | 10/11/17       |      | 5x2,2km rec.100" |   6:28  |   5:52  |   4:44  |   4:28  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Vvale          |         | 01/12/15       |  8°C | 5x2,16km rec.100"|   9:11  |   8:50  |   7:26  |   6:21  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| zecca          | liv 1   | 23/06/14 07:15 | 20°C | 5x1,7km rec.100" |   7:50  |   7:08  |   6:09  |   5:28  |   4:40  |
| zecca          | liv 2   | 26/07/14 06:15 | 25°C | 5x2,3km rec.100" |   7:52  |   7:06  |   6:19  |   5:32  |   4:43  |
| zecca          | liv 2   | 05/10/14       | 17°C | 5x2,3km rec.100" |   7:38  |   6:56  |   6:07  |   5:25  |   4:39  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|

Hyoga78

Re: Test (costruzione aerobica)

Ottimo lavoro,appena capisco come si fa metto i miei

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

mampr

Re: Test (costruzione aerobica)

@leolinux

Marco

PB:
11k - 51'02" (Garmin VM10K - 22/10/2017)
21k - 1h41'44" (Cangrande Half Marathon - 19/11/2017)
41.7k - 4h03'58" (Firenze Marathon - 24/11/2019)

https://www.strava.com/athletes/14864125

Hyoga78

Re: Test (costruzione aerobica)

This post was updated on .

In reply to this post by leolinux

CONTENTS DELETED

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10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

mampr

Re: Test (costruzione aerobica)

This post was updated on .

CONTENTS DELETED

The author has deleted this message.

Marco

PB:
11k - 51'02" (Garmin VM10K - 22/10/2017)
21k - 1h41'44" (Cangrande Half Marathon - 19/11/2017)
41.7k - 4h03'58" (Firenze Marathon - 24/11/2019)

https://www.strava.com/athletes/14864125

leolinux

Re: Test (costruzione aerobica)

Facciamo che riporto la tabella in prima pagina e poi voi cancellate i vostri post?

marpit

Re: Test (costruzione aerobica)

bello, mi viene quasi voglia di fare un nuovo test

, ma tutto a tempo debito.

@leolinux non c'è la possibilità per noi di modificare il tuo messaggio iniziale? così non devi stare a lavorarci ogni volta

Hyoga78

Re: Test (costruzione aerobica)

In reply to this post by leolinux

leolinux wrote

Facciamo che riporto la tabella in prima pagina e poi voi cancellate i vostri post?

si,va benissimo fai pure poi cancello

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

leolinux

Re: Test (costruzione aerobica)

Aggiornata la prima tabella, con l'inserimento dei mio test e il riordino alfabetico.

Hyoga78

Re: Test (costruzione aerobica)

bel lavoro,mi chiedevo se ha senso tenere in tabella gente che non c'è piu' da un pezzo

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

pwm

Re: Test (costruzione aerobica)

Per me questa mattina il peggior test di sempre, tanto per poter dire che peggio di così non si Puo’ :)

Giro da 2,22 km, -2 gradi
8’31
7’39
6’12
5’48
5’21

Moh e’ il caso di rimettersi in pista :)

3 km: 11'41 (Mestre,09-05-2013)
5 km: 20'14 (Mestre,28-04-2013)
10 km: 41'14 (Mestre,28-04-2013)
21 km: 1h32'49 (Milano,29-03-2015)
30 km: 2h20'34 (Marcon,26-10-2014)
42 km: 3h27'24 (Treviso 02-03-2014)

Hyoga78

Re: Test (costruzione aerobica)

This post was updated on .

In reply to this post by leolinux

|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Nick           | Livello | Data - ora     | Temp | Test             | FL1-70% | FL3-75% | FM2-83% | FM4-88% | FV1-93% |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| enjoyash       | liv 1-2 | 04/06/14 19:15 | 21°C | 5x2km rec.100"   |   6:33  |   6:04  |   5:29  |   5:11  |   4:50  |
| enjoyash       | liv 1-2 | 16/07/14 19:30 | 31°C | 5x2km rec.100"   |   6:59  |   6:22  |   5:40  |   5:20  |   5:01  |
| enjoyash       | liv 2   | 04/09/14 19:00 | 22°C | 5x2km rec.100"   |   6:33  |   5:57  |   5:24  |   5:06  |   4:47  |
| enjoyash       | liv 2   | 21/11/14 13:00 | 12°C | 5x2km rec.100"   |   6:06  |   5:38  |   5:10  |   4:49  |   4:29  |
| enjoyash       | liv 2   | 19/04/15 10:00 | 12°C | 5x2km rec.100"   |   6:08  |   5:42  |   5:12  |   4:49  |   4:32  |
| enjoyash       | liv 2   | 06/10/15 12:20 | 18°C | 5x2km rec.100"   |   6:13  |   5:43  |   5:06  |   4:49  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Hyoga78        | liv 2   | 16/06/17       | 30°C | 5x2km rec.100"   |   6:34  |   5:50  |   5:08  |   4:36  |   4:10  |
| Hyoga78        | liv 2   | 28/07/17       | 29°C | 5x2,2km rec.100" |   6:04  |   5:31  |   4:45  |   4:21  |   3:57  |
| Hyoga78        | liv 2   | 06/12/17       | 12°C | 5x2,2km rec.100" |   5:34  |   5:08  |   4:32  |   4:08  |   3:49  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| leolinux       | liv 1   | 07/11/17 18:15 | 10°C | 5x1,89km rec.100"|   7:47  |   6:49  |   5:28  |   4:53  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mampr          | liv 3   | 23/09/16 17:36 | 21°C | 5x2.1km rec.100" |   8:45  |   7:10  |   6:00  |   5:23  |   4:40  |
| mampr          | liv 3   | 04/11/16 16:29 | 12°C | 5x2.1km rec.100" |   8:49  |         |         |   5:12  |   4:34  |
| mampr          | liv 2   | 10/12/16 9:27  | -1°C | 5x2.1km rec.100" |   8:40  |   7:08  |   5:55  |   5:10  |   4:35  |
| mampr          | liv 2   | 09/01/17 9:36  | -2°C | 5x2.1km rec.100" |   7:44  |   6:39  |   5:27  |   4:46  |   4:26  |
| mampr          | liv 2   | 27/05/17 8:51  | 17°C | 3x2.1km rec.100" |         |   6:06  |   5:05  |   4:20  |         |
| mampr          | liv 2   | 02/09/17 7:50  | 18°C | 3x2.1km rec.100" |         |   6:18  |   5:17  |   4:32  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| marpit         | liv 2   | 10/02/16       | 12°C | 5x2km rec.100"   |   8:56  |   7:29  |   6:01  |   5:17  |   4:35  |
| marpit         | liv 2   | 25/03/16       | 16°C | 5x2km rec.100"   |   8:11  |   6:44  |   5:37  |   4:53  |   4:19  |
| marpit         | liv 2   | 24/06/16       | 32°C | 5x2km rec.100"   |   8:10  |   6:39  |   5:20  |   4:40  |   4:19  |
| marpit         | liv 2   | 09/12/16       |  2°C | 5x2.07km rec.100"|   7:18  |   6:20  |   5:05  |   4:20  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mattjack       | liv 2   | 15/10/16 11:00 | 12°C | 5x2km rec.100"   |   7:35  |   7:13  |   5:47  |   5:07  |   4:34  |
| mattjack       | liv 2   | 14/01/17 11:00 |  5°C | 5x2km rec.100"   |   7:58  |   7:07  |   5:20  |   4:49  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Pippo72        | liv 2   | 27/05/16 05:42 | 18°C | 5x2 km rec.100"  |   7:39  |   6:49  |   6:09  |   5:41  |   5:13  |
| Pippo72        | liv 2   | 15/07/16 05:27 | 15°C | 5x2 km rec.100"  |   7:24  |   6:26  |   5:44  |   5:25  |   5:06  |
| Pippo72        | liv 2   | 19/08/16 05:24 | 21°C | 5x2 km rec.100"  |   7:20  |   6:32  |   5:46  |   5:27  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| pwm            | liv 2   | 12/01/16       |      | 5x1.85km         |   6:33  |   6:07  |   5:17  |   4:52  |   4:33  |
| pwm            | liv 2   | 02/04/16       |      | 5x1.85km         |   6:24  |   5:54  |   5:05  |   4:44  |   4:28  |
| pwm            | liv 2   | 19/02/16 5:05  | 12°C | 5x1.85km         |   6:19  |   5:40  |   4:53  |   4:35  |   4:21  |
| pwm            | liv 2   | 10/06/16 5:05  | 18°C | 5x1.85km         |   6:06  |   5:33  |   4:49  |   4:35  |   4:20  |
| pwm            | liv 2   | 19/07/16 5:15  | 22°C | 5x1.85km         |   5:50  |   5:20  |   4:43  |   4:28  |   4:16  |
| pwm            | liv 3   | 15/11/16 5:05  |  2°C | 5x1.85km         |   5:34  |   5:07  |   4:32  |   4:11  |   4:00  |
| pwm            | liv 3   | 22/12/16 5:25  |  5°C | 5x2.22km         |   5:37  |   5:09  |   4:34  |   4:19  |   4:10  |
| pwm            | liv 2   | 28/11/17       | -2°C | 5x2.22km         |   8:31  |   7:39  |   6:12  |   5:48  |   5:21  |
| pwm            | liv 2   | 05/01/18       |  2°C | 5x2.22km         |   7:10  |   6:35  |   5:42  |   5:23  |   4:58  |
| pwm            | liv 2   | 30/03/18       |      | 5x2.22km         |   6:56  |   6:19  |   5:31  |   5:10  |   4:46  |
| pwm            | liv 3   | 18/05/18       |      | 5x2.22km         |   6:25  |   5:58  |   5:08  |   4:55  |   4:40  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| RunningJo      | liv 2-3 | 20/07/13 08:00 | 24°C | 5x2,41km rec.90" |   6:07  |   5:25  |   4:41  |   4:21  |   4:02  |
| RunningJo      | liv 3   | 17/07/14 05:30 | 21°C | 5x2,35km rec.90" |   5:21  |   4:49  |   4:16  |   3:52  |   3:36  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SimonaC        |         | 03/12/15       | 10°C | 5x1.5km rec.100" |         |   8:03  |   7:02  |   6:10  |   5:20  |
| SimonaC        |         | 30/05/16       | 18°C | 5x1.5km rec.100" |   8:14  |   7:26  |   6:20  |   5:41  |   5:18  |
| SimonaC        |         | 12/08/16       |      | 5x1.6km rec.100" |   7:15  |   6:38  |   5:51  |   5:15  |   4:51  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ventofresco    | liv 2   | 09/08/16 7:38  | 20°C | 5x2.0km rec.100" |   7:03  |   6:25  |   5:35  |   5:04  |   4:36  |
| ventofresco    | liv 3   | 23/12/16 10:18 |  8°C | 5x2,2km rec.100" |   6:53  |   6:08  |   5:10  |   4:43  |   4:16  |
| ventofresco    | liv 3   | 10/11/17       |      | 5x2,2km rec.100" |   6:28  |   5:52  |   4:44  |   4:28  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|

Ho intabellato alla buona gli ultimi test mio e di Pwm

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

pwm

Re: Test (costruzione aerobica)

Questa mattina secondo test, giro da 2.22 km, 2 gradi:

FL1 a 7’10, -81 secondi al km rispetto al precedente test
FL3 a 6’35, -64 secondi al km
FM2 a 5’42, -30 secondi al km
FM4 a 5’23, -25 secondi al km
FV1 a 4’58, -23 secondi al km

Sono ancora molto indietro ma andiamo avanti convinti !

Hyoga78

Re: Test (costruzione aerobica)

This post was updated on .

|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Nick           | Livello | Data - ora     | Temp | Test             | FL1-70% | FL3-75% | FM2-83% | FM4-88% | FV1-93% |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| enjoyash       | liv 1-2 | 04/06/14 19:15 | 21°C | 5x2km rec.100"   |   6:33  |   6:04  |   5:29  |   5:11  |   4:50  |
| enjoyash       | liv 1-2 | 16/07/14 19:30 | 31°C | 5x2km rec.100"   |   6:59  |   6:22  |   5:40  |   5:20  |   5:01  |
| enjoyash       | liv 2   | 04/09/14 19:00 | 22°C | 5x2km rec.100"   |   6:33  |   5:57  |   5:24  |   5:06  |   4:47  |
| enjoyash       | liv 2   | 21/11/14 13:00 | 12°C | 5x2km rec.100"   |   6:06  |   5:38  |   5:10  |   4:49  |   4:29  |
| enjoyash       | liv 2   | 19/04/15 10:00 | 12°C | 5x2km rec.100"   |   6:08  |   5:42  |   5:12  |   4:49  |   4:32  |
| enjoyash       | liv 2   | 06/10/15 12:20 | 18°C | 5x2km rec.100"   |   6:13  |   5:43  |   5:06  |   4:49  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Hyoga78        | liv 2   | 16/06/17 15:10 | 30°C | 5x2km rec.100"   |   6:34  |   5:50  |   5:08  |   4:36  |   4:10  |
| Hyoga78        | liv 2   | 28/07/17 19:11 | 29°C | 5x2,2km rec.100" |   6:04  |   5:31  |   4:45  |   4:21  |   3:57  |
| Hyoga78        | liv 2   | 06/12/17 15:12 | 12°C | 5x2,2km rec.100" |   5:34  |   5:08  |   4:32  |   4:08  |   3:49  |
| Hyoga78        | liv 3   | 18/05/18 14:44 | 20°C | 5x2,2km rec.100" |   5:11  |   4:51  |   4:22  |   4:02  |   3:44  |
| Hyoga78        | liv 3   | 29/06/18 14:31 | 29°C | 5x2,2km rec.100" |   5:15  |   4:49  |   4:19  |   3:58  |   3:43  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| leolinux       | liv 1   | 07/11/17 18:15 | 10°C | 5x1,89km rec.100"|   7:47  |   6:49  |   5:28  |   4:53  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mampr          | liv 3   | 23/09/16 17:36 | 21°C | 5x2.1km rec.100" |   8:45  |   7:10  |   6:00  |   5:23  |   4:40  |
| mampr          | liv 3   | 04/11/16 16:29 | 12°C | 5x2.1km rec.100" |   8:49  |         |         |   5:12  |   4:34  |
| mampr          | liv 2   | 10/12/16 9:27  | -1°C | 5x2.1km rec.100" |   8:40  |   7:08  |   5:55  |   5:10  |   4:35  |
| mampr          | liv 2   | 09/01/17 9:36  | -2°C | 5x2.1km rec.100" |   7:44  |   6:39  |   5:27  |   4:46  |   4:26  |
| mampr          | liv 2   | 27/05/17 8:51  | 17°C | 3x2.1km rec.100" |         |   6:06  |   5:05  |   4:20  |         |
| mampr          | liv 2   | 02/09/17 7:50  | 18°C | 3x2.1km rec.100" |         |   6:18  |   5:17  |   4:32  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| marpit         | liv 2   | 10/02/16       | 12°C | 5x2km rec.100"   |   8:56  |   7:29  |   6:01  |   5:17  |   4:35  |
| marpit         | liv 2   | 25/03/16       | 16°C | 5x2km rec.100"   |   8:11  |   6:44  |   5:37  |   4:53  |   4:19  |
| marpit         | liv 2   | 24/06/16       | 32°C | 5x2km rec.100"   |   8:10  |   6:39  |   5:20  |   4:40  |   4:19  |
| marpit         | liv 2   | 09/12/16       |  2°C | 5x2.07km rec.100"|   7:18  |   6:20  |   5:05  |   4:20  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mattjack       | liv 2   | 15/10/16 11:00 | 12°C | 5x2km rec.100"   |   7:35  |   7:13  |   5:47  |   5:07  |   4:34  |
| mattjack       | liv 2   | 14/01/17 11:00 |  5°C | 5x2km rec.100"   |   7:58  |   7:07  |   5:20  |   4:49  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Pippo72        | liv 2   | 27/05/16 05:42 | 18°C | 5x2 km rec.100"  |   7:39  |   6:49  |   6:09  |   5:41  |   5:13  |
| Pippo72        | liv 2   | 15/07/16 05:27 | 15°C | 5x2 km rec.100"  |   7:24  |   6:26  |   5:44  |   5:25  |   5:06  |
| Pippo72        | liv 2   | 19/08/16 05:24 | 21°C | 5x2 km rec.100"  |   7:20  |   6:32  |   5:46  |   5:27  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| pwm            | liv 2   | 12/01/16       |      | 5x1.85km         |   6:33  |   6:07  |   5:17  |   4:52  |   4:33  |
| pwm            | liv 2   | 02/04/16       |      | 5x1.85km         |   6:24  |   5:54  |   5:05  |   4:44  |   4:28  |
| pwm            | liv 2   | 19/02/16 5:05  | 12°C | 5x1.85km         |   6:19  |   5:40  |   4:53  |   4:35  |   4:21  |
| pwm            | liv 2   | 10/06/16 5:05  | 18°C | 5x1.85km         |   6:06  |   5:33  |   4:49  |   4:35  |   4:20  |
| pwm            | liv 2   | 19/07/16 5:15  | 22°C | 5x1.85km         |   5:50  |   5:20  |   4:43  |   4:28  |   4:16  |
| pwm            | liv 3   | 15/11/16 5:05  |  2°C | 5x1.85km         |   5:34  |   5:07  |   4:32  |   4:11  |   4:00  |
| pwm            | liv 3   | 22/12/16 5:25  |  5°C | 5x2.22km         |   5:37  |   5:09  |   4:34  |   4:19  |   4:10  |
| pwm            | liv 2   | 28/11/17       | -2°C | 5x2.22km         |   8:31  |   7:39  |   6:12  |   5:48  |   5:21  |
| pwm            | liv 2   | 05/01/18       |  2°C | 5x2.22km         |   7:10  |   6:35  |   5:42  |   5:23  |   4:58  |
| pwm            | liv 2   | 30/03/18       |      | 5x2.22km         |   6:56  |   6:19  |   5:31  |   5:10  |   4:46  |
| pwm            | liv 2   | 18/05/18       |      | 5x2.22km         |   6:25  |   5:58  |   5:08  |   4:55  |   4:40  |
| pwm            | liv 3   | 07/09/18       | 20°C | 5x2.22km         |   5:57  |   5:28  |   4:55  |   4:41  |   4:28  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| RunningJo      | liv 2-3 | 20/07/13 08:00 | 24°C | 5x2,41km rec.90" |   6:07  |   5:25  |   4:41  |   4:21  |   4:02  |
| RunningJo      | liv 3   | 17/07/14 05:30 | 21°C | 5x2,35km rec.90" |   5:21  |   4:49  |   4:16  |   3:52  |   3:36  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SimonaC        |         | 03/12/15       | 10°C | 5x1.5km rec.100" |         |   8:03  |   7:02  |   6:10  |   5:20  |
| SimonaC        |         | 30/05/16       | 18°C | 5x1.5km rec.100" |   8:14  |   7:26  |   6:20  |   5:41  |   5:18  |
| SimonaC        |         | 12/08/16       |      | 5x1.6km rec.100" |   7:15  |   6:38  |   5:51  |   5:15  |   4:51  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ventofresco    | liv 2   | 09/08/16 7:38  | 20°C | 5x2.0km rec.100" |   7:03  |   6:25  |   5:35  |   5:04  |   4:36  |
| ventofresco    | liv 3   | 23/12/16 10:18 |  8°C | 5x2,2km rec.100" |   6:53  |   6:08  |   5:10  |   4:43  |   4:16  |
| ventofresco    | liv 3   | 10/11/17       |      | 5x2,2km rec.100" |   6:28  |   5:52  |   4:44  |   4:28  |   4:07  |
| ventofresco    | liv 3   | 22/06/18 7:15  |  24° | 5x2,2km rec.100" |   6:03  |   5:35  |   4:47  |   4:24  |   4:12  |
| ventofresco    | liv 3   | 03/08/18 7:08  |  28° | 5x2,2km rec.100" |   6:06  |   5:35  |   4:53  |   4:31  |   4:15  |
| ventofresco    | liv 3   | 14/09/18 7:21  |  22° | 5x2,2km rec.100" |   6:08  |   5:37  |   4:46  |   4:22  |   4:07  |
| ventofresco    | liv 3   | 18/01/19 10:21 |  8°  | 5x2,2km rec.100" |   6:00  |   5:28  |   4:45  |   4:23  |   4:05  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|

Aggiornato con l'ultimo test di ventofresco

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

roybatty

Re: Test (costruzione aerobica)

@Hyoga ti riporto i dati del mio test per l'intabellamento:

Livello 3-4
15/08/2019 06:15 22°C
5x2.42km recupero 100''

FL1 (136) 5.40 min/ km
FL3 (146) 5.10 min/km
FM2 (162) 4.35 min/km
FM4 (172) 4.14 min/km
FV1 (181) 4.02 min/km

Personali:
10 km: 39'33'' (Corsa di Miguel 2017)
HM: 1h28'37'' (Roma-Ostia 2017)
Maratona: 3h15'56'' (Firenze Marathon 2019 - 41.7 km)

Hyoga78

Re: Test (costruzione aerobica)

ne avevi fatti 2? posta anche l'altro,cosi' rimane traccia dei miglioramenti

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

roybatty

Re: Test (costruzione aerobica)

Ti riporto anche il precedente. Eseguito in condizioni un po' diverse e a FV1 mi sono fermato dopo 1.5 km

Livello 3-4
04/07/2019 18:18 33°C
5x2.5km recupero 100''

FL1 (136) 5.50 min/ km
FL3 (146) 5.23 min/km
FM2 (162) 4.43 min/km
FM4 (172) 4.25 min/km
FV1 (181) 4.12 min/km

Personali:
10 km: 39'33'' (Corsa di Miguel 2017)
HM: 1h28'37'' (Roma-Ostia 2017)
Maratona: 3h15'56'' (Firenze Marathon 2019 - 41.7 km)

Hyoga78

Re: Test (costruzione aerobica)

In reply to this post by Hyoga78

|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Nick           | Livello | Data - ora     | Temp | Test             | FL1-70% | FL3-75% | FM2-83% | FM4-88% | FV1-93% |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| enjoyash       | liv 1-2 | 04/06/14 19:15 | 21°C | 5x2km rec.100"   |   6:33  |   6:04  |   5:29  |   5:11  |   4:50  |
| enjoyash       | liv 1-2 | 16/07/14 19:30 | 31°C | 5x2km rec.100"   |   6:59  |   6:22  |   5:40  |   5:20  |   5:01  |
| enjoyash       | liv 2   | 04/09/14 19:00 | 22°C | 5x2km rec.100"   |   6:33  |   5:57  |   5:24  |   5:06  |   4:47  |
| enjoyash       | liv 2   | 21/11/14 13:00 | 12°C | 5x2km rec.100"   |   6:06  |   5:38  |   5:10  |   4:49  |   4:29  |
| enjoyash       | liv 2   | 19/04/15 10:00 | 12°C | 5x2km rec.100"   |   6:08  |   5:42  |   5:12  |   4:49  |   4:32  |
| enjoyash       | liv 2   | 06/10/15 12:20 | 18°C | 5x2km rec.100"   |   6:13  |   5:43  |   5:06  |   4:49  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Hyoga78        | liv 2   | 16/06/17 15:10 | 30°C | 5x2km rec.100"   |   6:34  |   5:50  |   5:08  |   4:36  |   4:10  |
| Hyoga78        | liv 2   | 28/07/17 19:11 | 29°C | 5x2,2km rec.100" |   6:04  |   5:31  |   4:45  |   4:21  |   3:57  |
| Hyoga78        | liv 2   | 06/12/17 15:12 | 12°C | 5x2,2km rec.100" |   5:34  |   5:08  |   4:32  |   4:08  |   3:49  |
| Hyoga78        | liv 3   | 18/05/18 14:44 | 20°C | 5x2,2km rec.100" |   5:11  |   4:51  |   4:22  |   4:02  |   3:44  |
| Hyoga78        | liv 3   | 29/06/18 14:31 | 29°C | 5x2,2km rec.100" |   5:15  |   4:49  |   4:19  |   3:58  |   3:43  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| leolinux       | liv 1   | 07/11/17 18:15 | 10°C | 5x1,89km rec.100"|   7:47  |   6:49  |   5:28  |   4:53  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mampr          | liv 3   | 23/09/16 17:36 | 21°C | 5x2.1km rec.100" |   8:45  |   7:10  |   6:00  |   5:23  |   4:40  |
| mampr          | liv 3   | 04/11/16 16:29 | 12°C | 5x2.1km rec.100" |   8:49  |         |         |   5:12  |   4:34  |
| mampr          | liv 2   | 10/12/16 9:27  | -1°C | 5x2.1km rec.100" |   8:40  |   7:08  |   5:55  |   5:10  |   4:35  |
| mampr          | liv 2   | 09/01/17 9:36  | -2°C | 5x2.1km rec.100" |   7:44  |   6:39  |   5:27  |   4:46  |   4:26  |
| mampr          | liv 2   | 27/05/17 8:51  | 17°C | 3x2.1km rec.100" |         |   6:06  |   5:05  |   4:20  |         |
| mampr          | liv 2   | 02/09/17 7:50  | 18°C | 3x2.1km rec.100" |         |   6:18  |   5:17  |   4:32  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| marpit         | liv 2   | 10/02/16       | 12°C | 5x2km rec.100"   |   8:56  |   7:29  |   6:01  |   5:17  |   4:35  |
| marpit         | liv 2   | 25/03/16       | 16°C | 5x2km rec.100"   |   8:11  |   6:44  |   5:37  |   4:53  |   4:19  |
| marpit         | liv 2   | 24/06/16       | 32°C | 5x2km rec.100"   |   8:10  |   6:39  |   5:20  |   4:40  |   4:19  |
| marpit         | liv 2   | 09/12/16       |  2°C | 5x2.07km rec.100"|   7:18  |   6:20  |   5:05  |   4:20  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mattjack       | liv 2   | 15/10/16 11:00 | 12°C | 5x2km rec.100"   |   7:35  |   7:13  |   5:47  |   5:07  |   4:34  |
| mattjack       | liv 2   | 14/01/17 11:00 |  5°C | 5x2km rec.100"   |   7:58  |   7:07  |   5:20  |   4:49  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Pippo72        | liv 2   | 27/05/16 05:42 | 18°C | 5x2 km rec.100"  |   7:39  |   6:49  |   6:09  |   5:41  |   5:13  |
| Pippo72        | liv 2   | 15/07/16 05:27 | 15°C | 5x2 km rec.100"  |   7:24  |   6:26  |   5:44  |   5:25  |   5:06  |
| Pippo72        | liv 2   | 19/08/16 05:24 | 21°C | 5x2 km rec.100"  |   7:20  |   6:32  |   5:46  |   5:27  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| pwm            | liv 2   | 12/01/16       |      | 5x1.85km         |   6:33  |   6:07  |   5:17  |   4:52  |   4:33  |
| pwm            | liv 2   | 02/04/16       |      | 5x1.85km         |   6:24  |   5:54  |   5:05  |   4:44  |   4:28  |
| pwm            | liv 2   | 19/02/16 5:05  | 12°C | 5x1.85km         |   6:19  |   5:40  |   4:53  |   4:35  |   4:21  |
| pwm            | liv 2   | 10/06/16 5:05  | 18°C | 5x1.85km         |   6:06  |   5:33  |   4:49  |   4:35  |   4:20  |
| pwm            | liv 2   | 19/07/16 5:15  | 22°C | 5x1.85km         |   5:50  |   5:20  |   4:43  |   4:28  |   4:16  |
| pwm            | liv 3   | 15/11/16 5:05  |  2°C | 5x1.85km         |   5:34  |   5:07  |   4:32  |   4:11  |   4:00  |
| pwm            | liv 3   | 22/12/16 5:25  |  5°C | 5x2.22km         |   5:37  |   5:09  |   4:34  |   4:19  |   4:10  |
| pwm            | liv 2   | 28/11/17       | -2°C | 5x2.22km         |   8:31  |   7:39  |   6:12  |   5:48  |   5:21  |
| pwm            | liv 2   | 05/01/18       |  2°C | 5x2.22km         |   7:10  |   6:35  |   5:42  |   5:23  |   4:58  |
| pwm            | liv 2   | 30/03/18       |      | 5x2.22km         |   6:56  |   6:19  |   5:31  |   5:10  |   4:46  |
| pwm            | liv 2   | 18/05/18       |      | 5x2.22km         |   6:25  |   5:58  |   5:08  |   4:55  |   4:40  |
| pwm            | liv 3   | 07/09/18       | 20°C | 5x2.22km         |   5:57  |   5:28  |   4:55  |   4:41  |   4:28  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| RunningJo      | liv 2-3 | 20/07/13 08:00 | 24°C | 5x2,41km rec.90" |   6:07  |   5:25  |   4:41  |   4:21  |   4:02  |
| RunningJo      | liv 3   | 17/07/14 05:30 | 21°C | 5x2,35km rec.90" |   5:21  |   4:49  |   4:16  |   3:52  |   3:36  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SimonaC        |         | 03/12/15       | 10°C | 5x1.5km rec.100" |         |   8:03  |   7:02  |   6:10  |   5:20  |
| SimonaC        |         | 30/05/16       | 18°C | 5x1.5km rec.100" |   8:14  |   7:26  |   6:20  |   5:41  |   5:18  |
| SimonaC        |         | 12/08/16       |      | 5x1.6km rec.100" |   7:15  |   6:38  |   5:51  |   5:15  |   4:51  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ventofresco    | liv 2   | 09/08/16 7:38  | 20°C | 5x2.0km rec.100" |   7:03  |   6:25  |   5:35  |   5:04  |   4:36  |
| ventofresco    | liv 3   | 23/12/16 10:18 |  8°C | 5x2,2km rec.100" |   6:53  |   6:08  |   5:10  |   4:43  |   4:16  |
| ventofresco    | liv 3   | 10/11/17       |      | 5x2,2km rec.100" |   6:28  |   5:52  |   4:44  |   4:28  |   4:07  |
| ventofresco    | liv 3   | 22/06/18 7:15  |  24° | 5x2,2km rec.100" |   6:03  |   5:35  |   4:47  |   4:24  |   4:12  |
| ventofresco    | liv 3   | 03/08/18 7:08  |  28° | 5x2,2km rec.100" |   6:06  |   5:35  |   4:53  |   4:31  |   4:15  |
| ventofresco    | liv 3   | 14/09/18 7:21  |  22° | 5x2,2km rec.100" |   6:08  |   5:37  |   4:46  |   4:22  |   4:07  |
| ventofresco    | liv 3   | 18/01/19 10:21 |  8°  | 5x2,2km rec.100" |   6:00  |   5:28  |   4:45  |   4:23  |   4:05  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Roybatty       | liv 3-4 | 04/07/19 18:18 | 33°C | 5x2,5km rec.100" |   5:50  |   5:23  |   4:43  |   4:25  |   4:12  |
| Roybatty       | liv 3-4 | 15/08/19 06:15 | 22°C | 5x2,5km rec.100" |   5:40  |   5:10  |   4:35  |   4:14  |   4:02  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|

Aggiornato con i test di Roybatty

10K 38':57" 1^Xsmasrun Foggia(17/12/17)
21k 1h25'08" 44^Roma-Ostia(11/03/2018)
42k 3h09'33" Allenamento(14/03/2020)
https://www.strava.com/athletes/9210697

mampr

Re: Test (costruzione aerobica)

This post was updated on .

CONTENTS DELETED

The author has deleted this message.

Marco

PB:
11k - 51'02" (Garmin VM10K - 22/10/2017)
21k - 1h41'44" (Cangrande Half Marathon - 19/11/2017)
41.7k - 4h03'58" (Firenze Marathon - 24/11/2019)

https://www.strava.com/athletes/14864125

roybatty

Re: Test (costruzione aerobica)

|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Nick           | Livello | Data - ora     | Temp | Test             | FL1-70% | FL3-75% | FM2-83% | FM4-88% | FV1-93% |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| enjoyash       | liv 1-2 | 04/06/14 19:15 | 21°C | 5x2km rec.100"   |   6:33  |   6:04  |   5:29  |   5:11  |   4:50  |
| enjoyash       | liv 1-2 | 16/07/14 19:30 | 31°C | 5x2km rec.100"   |   6:59  |   6:22  |   5:40  |   5:20  |   5:01  |
| enjoyash       | liv 2   | 04/09/14 19:00 | 22°C | 5x2km rec.100"   |   6:33  |   5:57  |   5:24  |   5:06  |   4:47  |
| enjoyash       | liv 2   | 21/11/14 13:00 | 12°C | 5x2km rec.100"   |   6:06  |   5:38  |   5:10  |   4:49  |   4:29  |
| enjoyash       | liv 2   | 19/04/15 10:00 | 12°C | 5x2km rec.100"   |   6:08  |   5:42  |   5:12  |   4:49  |   4:32  |
| enjoyash       | liv 2   | 06/10/15 12:20 | 18°C | 5x2km rec.100"   |   6:13  |   5:43  |   5:06  |   4:49  |   4:31  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Hyoga78        | liv 2   | 16/06/17 15:10 | 30°C | 5x2km rec.100"   |   6:34  |   5:50  |   5:08  |   4:36  |   4:10  |
| Hyoga78        | liv 2   | 28/07/17 19:11 | 29°C | 5x2,2km rec.100" |   6:04  |   5:31  |   4:45  |   4:21  |   3:57  |
| Hyoga78        | liv 2   | 06/12/17 15:12 | 12°C | 5x2,2km rec.100" |   5:34  |   5:08  |   4:32  |   4:08  |   3:49  |
| Hyoga78        | liv 3   | 18/05/18 14:44 | 20°C | 5x2,2km rec.100" |   5:11  |   4:51  |   4:22  |   4:02  |   3:44  |
| Hyoga78        | liv 3   | 29/06/18 14:31 | 29°C | 5x2,2km rec.100" |   5:15  |   4:49  |   4:19  |   3:58  |   3:43  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| leolinux       | liv 1   | 07/11/17 18:15 | 10°C | 5x1,89km rec.100"|   7:47  |   6:49  |   5:28  |   4:53  |   4:21  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mampr          | liv 3   | 23/09/16 17:36 | 21°C | 5x2.1km rec.100" |   8:45  |   7:10  |   6:00  |   5:23  |   4:40  |
| mampr          | liv 3   | 04/11/16 16:29 | 12°C | 5x2.1km rec.100" |   8:49  |         |         |   5:12  |   4:34  |
| mampr          | liv 2   | 10/12/16 9:27  | -1°C | 5x2.1km rec.100" |   8:40  |   7:08  |   5:55  |   5:10  |   4:35  |
| mampr          | liv 2   | 09/01/17 9:36  | -2°C | 5x2.1km rec.100" |   7:44  |   6:39  |   5:27  |   4:46  |   4:26  |
| mampr          | liv 2   | 27/05/17 8:51  | 17°C | 3x2.1km rec.100" |         |   6:06  |   5:05  |   4:20  |         |
| mampr          | liv 2   | 02/09/17 7:50  | 18°C | 3x2.1km rec.100" |         |   6:18  |   5:17  |   4:32  |         |
| mampr          | liv 2   | 04/01/20 10:32 | 6°C  | 4x2.1km rec.100" |   7:39  |   6:29  |   5:12  |   4:20  |         |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| marpit         | liv 2   | 10/02/16       | 12°C | 5x2km rec.100"   |   8:56  |   7:29  |   6:01  |   5:17  |   4:35  |
| marpit         | liv 2   | 25/03/16       | 16°C | 5x2km rec.100"   |   8:11  |   6:44  |   5:37  |   4:53  |   4:19  |
| marpit         | liv 2   | 24/06/16       | 32°C | 5x2km rec.100"   |   8:10  |   6:39  |   5:20  |   4:40  |   4:19  |
| marpit         | liv 2   | 09/12/16       |  2°C | 5x2.07km rec.100"|   7:18  |   6:20  |   5:05  |   4:20  |   4:07  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| mattjack       | liv 2   | 15/10/16 11:00 | 12°C | 5x2km rec.100"   |   7:35  |   7:13  |   5:47  |   5:07  |   4:34  |
| mattjack       | liv 2   | 14/01/17 11:00 |  5°C | 5x2km rec.100"   |   7:58  |   7:07  |   5:20  |   4:49  |   4:13  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Pippo72        | liv 2   | 27/05/16 05:42 | 18°C | 5x2 km rec.100"  |   7:39  |   6:49  |   6:09  |   5:41  |   5:13  |
| Pippo72        | liv 2   | 15/07/16 05:27 | 15°C | 5x2 km rec.100"  |   7:24  |   6:26  |   5:44  |   5:25  |   5:06  |
| Pippo72        | liv 2   | 19/08/16 05:24 | 21°C | 5x2 km rec.100"  |   7:20  |   6:32  |   5:46  |   5:27  |   4:57  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| pwm            | liv 2   | 12/01/16       |      | 5x1.85km         |   6:33  |   6:07  |   5:17  |   4:52  |   4:33  |
| pwm            | liv 2   | 02/04/16       |      | 5x1.85km         |   6:24  |   5:54  |   5:05  |   4:44  |   4:28  |
| pwm            | liv 2   | 19/02/16 5:05  | 12°C | 5x1.85km         |   6:19  |   5:40  |   4:53  |   4:35  |   4:21  |
| pwm            | liv 2   | 10/06/16 5:05  | 18°C | 5x1.85km         |   6:06  |   5:33  |   4:49  |   4:35  |   4:20  |
| pwm            | liv 2   | 19/07/16 5:15  | 22°C | 5x1.85km         |   5:50  |   5:20  |   4:43  |   4:28  |   4:16  |
| pwm            | liv 3   | 15/11/16 5:05  |  2°C | 5x1.85km         |   5:34  |   5:07  |   4:32  |   4:11  |   4:00  |
| pwm            | liv 3   | 22/12/16 5:25  |  5°C | 5x2.22km         |   5:37  |   5:09  |   4:34  |   4:19  |   4:10  |
| pwm            | liv 2   | 28/11/17       | -2°C | 5x2.22km         |   8:31  |   7:39  |   6:12  |   5:48  |   5:21  |
| pwm            | liv 2   | 05/01/18       |  2°C | 5x2.22km         |   7:10  |   6:35  |   5:42  |   5:23  |   4:58  |
| pwm            | liv 2   | 30/03/18       |      | 5x2.22km         |   6:56  |   6:19  |   5:31  |   5:10  |   4:46  |
| pwm            | liv 2   | 18/05/18       |      | 5x2.22km         |   6:25  |   5:58  |   5:08  |   4:55  |   4:40  |
| pwm            | liv 3   | 07/09/18       | 20°C | 5x2.22km         |   5:57  |   5:28  |   4:55  |   4:41  |   4:28  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| RunningJo      | liv 2-3 | 20/07/13 08:00 | 24°C | 5x2,41km rec.90" |   6:07  |   5:25  |   4:41  |   4:21  |   4:02  |
| RunningJo      | liv 3   | 17/07/14 05:30 | 21°C | 5x2,35km rec.90" |   5:21  |   4:49  |   4:16  |   3:52  |   3:36  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| SimonaC        |         | 03/12/15       | 10°C | 5x1.5km rec.100" |         |   8:03  |   7:02  |   6:10  |   5:20  |
| SimonaC        |         | 30/05/16       | 18°C | 5x1.5km rec.100" |   8:14  |   7:26  |   6:20  |   5:41  |   5:18  |
| SimonaC        |         | 12/08/16       |      | 5x1.6km rec.100" |   7:15  |   6:38  |   5:51  |   5:15  |   4:51  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| ventofresco    | liv 2   | 09/08/16 7:38  | 20°C | 5x2.0km rec.100" |   7:03  |   6:25  |   5:35  |   5:04  |   4:36  |
| ventofresco    | liv 3   | 23/12/16 10:18 |  8°C | 5x2,2km rec.100" |   6:53  |   6:08  |   5:10  |   4:43  |   4:16  |
| ventofresco    | liv 3   | 10/11/17       |      | 5x2,2km rec.100" |   6:28  |   5:52  |   4:44  |   4:28  |   4:07  |
| ventofresco    | liv 3   | 22/06/18 7:15  |  24° | 5x2,2km rec.100" |   6:03  |   5:35  |   4:47  |   4:24  |   4:12  |
| ventofresco    | liv 3   | 03/08/18 7:08  |  28° | 5x2,2km rec.100" |   6:06  |   5:35  |   4:53  |   4:31  |   4:15  |
| ventofresco    | liv 3   | 14/09/18 7:21  |  22° | 5x2,2km rec.100" |   6:08  |   5:37  |   4:46  |   4:22  |   4:07  |
| ventofresco    | liv 3   | 18/01/19 10:21 |  8°  | 5x2,2km rec.100" |   6:00  |   5:28  |   4:45  |   4:23  |   4:05  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|
| Roybatty       | liv 3-4 | 04/07/19 18:18 | 33°C | 5x2,5km rec.100" |   5:50  |   5:23  |   4:43  |   4:25  |   4:12  |
| Roybatty       | liv 3-4 | 15/08/19 06:15 | 22°C | 5x2,42km rec.100"|   5:40  |   5:10  |   4:35  |   4:14  |   4:02  |
| Roybatty       | liv 3   | 17/03/20 15:59 | 18°C | 5x2,42km rec.100"|   5:46  |   5:13  |   4:34  |   4:13  |   4:03  |
|----------------|---------|----------------|------|------------------|---------|---------|---------|---------|---------|

Personali:
10 km: 39'33'' (Corsa di Miguel 2017)
HM: 1h28'37'' (Roma-Ostia 2017)
Maratona: 3h15'56'' (Firenze Marathon 2019 - 41.7 km)