tag:blogger.com,1999:blog-29672986255254803952024-03-20T11:06:50.874+01:00Forza = Motivazione x Allenamento"L'azione è nemica del pensiero... quindi agiamo.... Penseremo sulle nostre Azioni da Vecchi...No Pain, No Gain..."Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.comBlogger357125tag:blogger.com,1999:blog-2967298625525480395.post-92107049732730801202012-01-17T14:10:00.002+01:002012-01-17T14:10:34.536+01:00La Giusta Ricetta Per La colazioneSono sempre alla ricerca di ricette gustose, ma nutrizionalmente corrette per ogni pasto della giornata.<br />
<br />
Per la colazione vi consiglio questa:<br />
<br />
<table class="large" id=".htm" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; background-color: white; border-bottom-style: inset; border-bottom-width: 1px; border-collapse: collapse; border-left-style: inset; border-left-width: 1px; border-right-style: inset; border-right-width: 1px; border-top-style: inset; border-top-width: 1px; color: black; font-size: 12px; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 986px;"><tbody style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<tr class="ajax-add" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Colazione</th><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Quantità</th><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Kcal</th><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Proteine</th><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Carboidrati</th><th style="background-color: #a4d321; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Grassi</th></tr>
<tr id="Colazione-ajax " style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/avena-avena-sativa.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">AVENA [AVENA SATIVA]</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">50</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">194.50</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">8</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">28</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">3</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/miele.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Miele</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">15</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">48.30</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">0</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">12</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">0</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/cocco-macinato-malibu.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Cocco macinato malibu</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">15</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">90.60</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">9</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/yogurt-magro-centrale.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Yogurt Magro Centrale</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">100</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">40.00</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">5</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">4</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/mela-pyrus-malus.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">MELA [PYRUS MALUS]</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">260</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">117.00</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">29</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><a class="black" href="http://www.nutrical.it/aliments/view/cioccolato-fondente.htm" style="color: black; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Cioccolato Fondente</a></b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">15</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">77.25</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">1</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">7</td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">5</td></tr>
<tr style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: solid; border-bottom-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 550px;"></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">455</b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">567.65</b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">16</b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">81</b></td><td class="center" style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">19</b></td></tr>
</tbody></table>
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<span style="font-size: 12px;"><b><br /></b></span><br />
<span style="font-size: 12px;"><b><br /></b></span><br />
<span style="font-size: 12px;"><b>mi permette di avere il giusto rapporto di energie.</b></span><br />
<span style="font-size: 12px;"><b><br /></b></span><br />
<span style="font-size: 12px;"><b>Aggiungo una mela a parte per assumere un frutto che aiuta a dare fibre e acqua.</b></span><br />
<a href="http://www.nutrical.it/logs/view/fabiomad/2012-01-17">http://www.nutrical.it/logs/view/fabiomad/2012-01-17</a>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com3tag:blogger.com,1999:blog-2967298625525480395.post-11971326080837688052011-04-14T06:24:00.000+02:002011-04-14T06:24:47.769+02:00Condropatie, a che punto è la ricerca???L altro giorno stavo rilflettendo a chi dare il famoso 5x1000, subito ho pensato alla ricerca, in particolar modo quella medica.<br />
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Mi sono chiesto a che punto fosse la ricerca medica sulle patologie come le condropatie.<br />
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Guardando le statistiche delle persone affette da queste problematiche, sono giunto alla conclusione che siano troppo sottovalutate.<br />
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In realtà esse sono fortemente invalidanti e secondo me hanno un costo sociale molto elevato.<br />
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Mi chiedo come un medico possa prendere sotto gamba questo genere di patologie.<br />
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Ho visto in sale di attesa, signore di 40 anni piangere dal dolore.<br />
Mi chiedo a questo punto, ma nel 2011 a che punto siamo con la ricerca ortopedica?Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com2tag:blogger.com,1999:blog-2967298625525480395.post-11366278767260088302010-07-10T20:56:00.001+02:002010-07-10T20:56:06.275+02:00Lo sport oggi mi ha insegnato per l'ennesima volta l'umiltàGiornata di sole? giornata outdoor. La strada che solitamente percorro per recarmi alla piscina è chiusa causa lavori, così questa mattinana di allenamento inizia con un ingorgo tremendo....<br />
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Mi fa arrivare in pissina con una buona ora di ritardo. Ma pazienza, in fondo è sabato, non sto andando a lavoro e la prendo con filosofia.<br />
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Nella vasca olimpica fuori come ogni sabato ci sono gli agonisti under. Però oggi c'erano anche una coppia (ragazzo e ragaza) di agonisti definiamoli "master". Inutile dire quante legnate nei denti mi abbiano dato. Anzi vi dirò di più.... mi sentivo in imbarazzo. La ragazza mi ha sorpassato più volte "da sotto" diciamo. Erano anni luce pià veloci di me. elegantissimi in acqua..<br />
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Davanti a certi atleti c'è solamente da osservare ed ammirare.<br />
Sapevo anche prima di essere uno scarsone nello sport. Però credo che una cosa è saperlo.... un'altra è vedersi sbattere nei denti l'evidenza.<br />
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Questo non mi scoraggia però. Non cambia niente. La passione per lo sport rimane, le motivazioni per allenarsi sono sempre quelle. Solamente lo sport ricorda di essere sempre umili con tuttiFabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com4tag:blogger.com,1999:blog-2967298625525480395.post-65007352004205418862010-07-03T15:58:00.000+02:002010-07-03T15:58:23.213+02:00Gli occhialini Svedesi.(swedish Gloves)Questa mattina, ho provato l'ultimo "Acquisto tecnico". Comprati su www.swimmerhop.it ad un prezzo onestisimo 5,50 la versione antifog.<br />
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Beh.... probabilmente è la sfiga della prima volta... ma quasi quasi entrava meno acqua se non li mettevo... ehehhe.<br />
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C'è da dire che le lenti sono di altissima qualità. Ho preso il modello scuro e filtrava veramente bene i solari. Unico difetto è che entra acqua a tonnellate. Credo che dipenda dalla conformazione dell'occhio.<br />
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Farò un altro tentativo.<br />
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Oggi invece 2 belle orette di nuoto. vi posterò più avanti i grafici polarFabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com4tag:blogger.com,1999:blog-2967298625525480395.post-53888037312843119462010-06-24T07:40:00.000+02:002010-06-24T07:40:13.010+02:00Valsabbiaforum.itE' nato un nuovo forum. Il suo nome è valsabbiaforum.it<br />
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Su valsabbiaforum.it si possono trovare gli eventi culturali della valsabbia, scambiare idee su cinema, musica, teatro.<br />
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Penso che sia importante che la valsabbia abbia un forum di riferimento sulla cultura e sugli eventi culturali che ci sono in valsabbia.<br />
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Quando non si sa come passare una serata senza andare nei soliti locali, vi consiglio di dare un occhiata! Non ne rimarrete delusi.<br />
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Per rimanere sempre aggiornati c'è anche un servizio di feed RSS per non perdere nemmeno un post!Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-37605736425826643662010-06-12T19:41:00.000+02:002010-06-12T19:41:39.978+02:00Per un soffio....E' un pò che non avevamo notizie del nostro 800metrista preferito Fabio Venturoni.... e toh.... guarda cosa ti trovo su podisti.net????<br />
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<blockquote> <span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #333333; font-family: verdana, geneva; font-size: 13px; line-height: 17px;">Un altro che si esprime bene sul doppio giro di pista è Fabio Venturoni, ex calciatore innamoratosi del mezzofondo veloce. Fabio per un soffio non abbatte il muro dei 2' sugli 800m, fermandosi a 2.00.06. Comunque bravo, manca pochissimo!</span></blockquote><br />
Quindi... FORZA VENTUUUUUUUFabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-78215306514938480182010-06-12T18:52:00.001+02:002010-06-24T07:32:09.592+02:00A volte lo sport insegna anche a essere umiliBeh, oggi l'insegnamento che ho ricavato dalla sessione di nuoto è che purtroppo a volte il proprio EGO bisogna metterlo nel cassetto e capire quando il fisico ha dato quello che poteva dare.<br />
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Come ogni sabato, allenamento lungo in <a href="http://www.piscinasalo.org/">piscina due pini a Salò</a>. Oramai diventata una piacevolissima abitudine.<br />
Anche se è aperta da 2 settimane oggi ho fatto il mio esordio in vasca lunga. Per fortuna c'era un bel sole che permetteva di stare benissimo in acqua anche in outdoor.<br />
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Ero curioso di provare la vasca olimpionica, visto che da quando "nuoto" non l'ho mai sperimentata nei miei allenamenti. Devo dire che il ritmo è completamente diverso.<br />
Avevo in testa di fare 2h, ma.... 1h e 36' sono bastate sia per fare 3km... che per mettermi KO.<br />
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Altra particolarità prima di darvi il report dell'allenamento è il fatto che finalmente ho trovato un altro personaggio che come me usa il cardio in piscina ehehehe... Però questo signore andava... IL TRIPLO rispetto a me... e con una spinta dal bordo vasca in virata faceva 10 metri...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0TahndWnOnwVBVLwuM2WK3WAZsz-NGBDrp6drwQpTaIcAUWQvT59vkhg91H0Hajd_TmtZgt5Oqi7xX7zO6G39IbUEAU9vWEcGKXbJ6Y6HAVgtw5lM5kb9a_zK6-tg0PL1uPsgcBn51EYc/s1600/andatura.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0TahndWnOnwVBVLwuM2WK3WAZsz-NGBDrp6drwQpTaIcAUWQvT59vkhg91H0Hajd_TmtZgt5Oqi7xX7zO6G39IbUEAU9vWEcGKXbJ6Y6HAVgtw5lM5kb9a_zK6-tg0PL1uPsgcBn51EYc/s320/andatura.jpg" width="320" /></a></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-30234060464904015102010-06-07T07:12:00.002+02:002010-06-24T07:27:09.713+02:00La settimana di scarico con finale a sorpresa.<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;">La odiata settimana di scarico è finalmente terminata... e oserei dire con il botto!!! </div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: justify;">Piscina domenicale anzichè di sabato causa impegni.. come dire "militari" eheheh. Bellissimo sabato in quel di Predazzo.</div><div class="separator" style="clear: both; text-align: justify;">Una bella giornata di sole, ma nonostante l'apertura della piscina outdoor... ho preferito fare l'allenamento indoor</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3qM936N5Kjhs47Q99wYOJbKPPX-rqlcp-dy3_8fsmgS03gp8ctsOYOz0Qw0al6fzcud5kRC74OtJjsgso0oY60AMvWey4wyueVOzVGZ1_xfVIBPoy3xfQ4JA3jIz_2ydrNFNrBn3ev1W/s1600/fc.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3qM936N5Kjhs47Q99wYOJbKPPX-rqlcp-dy3_8fsmgS03gp8ctsOYOz0Qw0al6fzcud5kRC74OtJjsgso0oY60AMvWey4wyueVOzVGZ1_xfVIBPoy3xfQ4JA3jIz_2ydrNFNrBn3ev1W/s320/fc.jpg" width="320" /></a></div><br />
Una novità tecnica non da poco per questo allenamento. Il costume. Infatti ero solito usare i bermudoni da mare lunghi fino al ginocchio, molto larghi, che non erano esattamente l'espressione massima di idrodinamicità.<br />
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Spinto dal voler provare, ho preso un costume da piscina.. E' stato come passare dal pedalare con le scarpe da running agli attacchi spd.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3nqeSrerKcvT95Uyo8jmnBJDMK79yCY06qXZzQLic5XncQ3_Mmi9ArUDhddobW__oLmNImJFnk-DagaCwXb3yg49EE2KYesUSWbekzUmNHZRA-dxeMkZphfPt8F3A8bvUIEEjfLNoVWam/s1600/distribuzione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3nqeSrerKcvT95Uyo8jmnBJDMK79yCY06qXZzQLic5XncQ3_Mmi9ArUDhddobW__oLmNImJFnk-DagaCwXb3yg49EE2KYesUSWbekzUmNHZRA-dxeMkZphfPt8F3A8bvUIEEjfLNoVWam/s320/distribuzione.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: justify;">Si scorreva sull'acqua a meraviglia. Peccato che questa domenica la piscina fosse praticamente deserta (indoor). Ho fatto praticamente quasi tutto l'allenamento in solitaria. Tranne quando una ragazza con cuffia canottieri Salò e occhialini arancioni si è immersa nella corsia accanto alla mia... </div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: justify;">Aveva veramente un gran ritmo. Non sono riuscito a ringraziarla per avermi fatto il passo per un buon 35'.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJt25wSaByigFK_9xwf94nzK37AQX55roBNQQP7C_5O5k3fHUEv7D7Wg5266-Bfx0n3n_-meJ_MKTBzRmajA57Moix2iYjEukJqYY3RAwNykcnDR8NIL5hBrlEc4BuyeCgBLsAN-F734u/s1600/andatura.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigJt25wSaByigFK_9xwf94nzK37AQX55roBNQQP7C_5O5k3fHUEv7D7Wg5266-Bfx0n3n_-meJ_MKTBzRmajA57Moix2iYjEukJqYY3RAwNykcnDR8NIL5hBrlEc4BuyeCgBLsAN-F734u/s320/andatura.jpg" width="320" /></a></div><br />
Qui vi allego il crescendo delle mie piccole performance con carico di lavoro, distanza e andatura. (1Km =>40 vasche).<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmvfMSPmZ23xfT4aJlCCoBgbUPZqtAJocFuvp959r91eHc4Rf4841126mat2EqgcrKtoh6nPl3w0Dp2G-vo4gEezzbZvOkrJxvCWTiy_HqmuCKWoj_4mHg7QzHnuWY1NV9I8O6oG3uGZye/s1600/carico.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmvfMSPmZ23xfT4aJlCCoBgbUPZqtAJocFuvp959r91eHc4Rf4841126mat2EqgcrKtoh6nPl3w0Dp2G-vo4gEezzbZvOkrJxvCWTiy_HqmuCKWoj_4mHg7QzHnuWY1NV9I8O6oG3uGZye/s320/carico.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div> Qui invece la classica selezione dell'allenamento.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRJcTVPZRPCi7atke4oWiq-IdjW0aWla5iZSvYN0egssYWBdhTTBb0gKi9jkpoQD5WyEylJqJd9gBiuZ6U9Ukx4O6jVsyKA9mmpTm4fYh3K_1htKcXxNg9Yovm1SOwwpQGIyLcwH6WRYr/s1600/info-selezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRRJcTVPZRPCi7atke4oWiq-IdjW0aWla5iZSvYN0egssYWBdhTTBb0gKi9jkpoQD5WyEylJqJd9gBiuZ6U9Ukx4O6jVsyKA9mmpTm4fYh3K_1htKcXxNg9Yovm1SOwwpQGIyLcwH6WRYr/s320/info-selezione.jpg" width="291" /></a></div><br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com1tag:blogger.com,1999:blog-2967298625525480395.post-33884927895414216372010-05-30T11:35:00.000+02:002010-05-30T11:35:16.754+02:00La settimana dei recordLa settimana appena trascorsa probabilmente è stata la settimana in cui ho infranto più miei "piccoli record".<br />
Partendo da lunedì con una seduta di "pesi", che in realtà si è trasformata in una seduta di allenamento fisioterapico per la cuffia dei rotatori.<br />
Passando a martedì con una sessione di spinning di 40' al ritmo massimo consentitomi dall'attuale preparazione.<br />
Veramente soddisfatto da questo allenamento, mi son tuffato negli 1.8 Km di mercoledì (1h di nuoto, sempre misto stile/tavoletta).<br />
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Giovedì, DOVEROSo riposo, con streching e qualche esercicizio per la cuffia dei rotatori.<br />
Venerdì il ciclo si ripete con 38' di spinning sempre tiratissimi, con 15 minuti di riscaldamento in progressione per poi andare sui 160 battiti e starci per 20 e più minuti.<br />
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Sabato, invece l'apoteosi dei record... disintegrato il precedente personale di 4Km in 2h e 22. Ora in bacheca ci mettiamo 5Km tondi tondi in 2h e 48.... (sempre misto tavolozza/stile).<br />
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Penso che se fossi rimasto ancora 5 secondi in acqua, avrei potuto diventare un pesce...<br />
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Come sempre i primi 30-40' sono di agonia totale. Probabilmente come si dice di solito "c'è da rompere il fiato". La stessa cosa mi accadeva in bici, i primi 30' faticosissimi, roba da lingua per terra e poi.. boh... il cuore si "sgasa" e poi fila tutto liscio.Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-31674204299708984492010-05-27T08:46:00.000+02:002010-05-27T08:46:46.448+02:00Ibernazione<br />
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Su Vista è molto probabile che nel menù di arresto la voce "Metti in ibernazione" non sia presente. Per attivarla vi basta aprire una finestra di eseguzione (o cliccare windows + r) e digitare:<br />
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<span class="Apple-style-span" style="background-color: #cccccc;">powercfg /hibernate on</span><br />
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E il menù apparirà!Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-69466585032813581772010-05-24T06:14:00.000+02:002010-05-24T06:14:36.210+02:00Per te, 9 volte campionessa<object style="background-image:url(http://i3.ytimg.com/vi/vUv1U0lQ7TA/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vUv1U0lQ7TA&hl=it_IT&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/vUv1U0lQ7TA&hl=it_IT&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br />volevo fare i complimenti a Cristina, che per terminare e vincere la sua sfida con la 9 colli, ha voluto viverla fino in fondo con pure una caduta. Ma lei è tosta come il marmo e sono sicuro che 2 giorni.. ed è di nuovo in sella..<br /><br />riprenditi presto!!!Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-30588200319163481352010-05-14T07:21:00.000+02:002010-05-14T07:21:32.610+02:00100% Whey Post Workout Italian Style<object style="background-image:url(http://i2.ytimg.com/vi/y7xk706ErEQ/hqdefault.jpg)" width="480" height="295"><param name="movie" value="http://www.youtube.com/v/y7xk706ErEQ&hl=it_IT&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/y7xk706ErEQ&hl=it_IT&fs=1" width="480" height="295" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-78352311107183389102010-05-09T09:55:00.000+02:002010-05-09T09:55:12.247+02:00Programma di Allenamento nuovo: Inizia il Macrociclo estivo<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5N4dLu01TVZfcRW1isEjvfz-qC18hyphenhyphen1RLhewHfMgMyaMs76ZCTB1cubXFqipx-8k2k-3-Ix948WeHynf0wOkU9yrio1DXTqTd0yyXYeDam-VBjVm5kDMvY-F9kgHfkjrn1PAcT29TEpG/s1600/ProgrammaTraining10-05-2010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="362" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO5N4dLu01TVZfcRW1isEjvfz-qC18hyphenhyphen1RLhewHfMgMyaMs76ZCTB1cubXFqipx-8k2k-3-Ix948WeHynf0wOkU9yrio1DXTqTd0yyXYeDam-VBjVm5kDMvY-F9kgHfkjrn1PAcT29TEpG/s640/ProgrammaTraining10-05-2010.jpg" width="640" /></a></div><br />
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Vi allego la legenda per dare una corretta interpretazione del grafico. Le caselle azzurre sono le sessioni di nuoto. "Corta" il mercoledì con 1h cercando di dare la massima velocità e il sabato invece cercando "il lungo" e quindi la distanza.<br />
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Le caselle marroni son gli allenamenti di spinning, sempre al fondo medio però questa volta accorcio i tempi e allungo il fondo medio in una sola ripetizione. Gli Allenamenti invece con i pesi son di tipo "VOLUME".<br />
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Le caselle vuole son i giorni di recupero.<br />
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Se avete pareri opinioni o critiche su questo programma, non esitate a commentare, sono curioso di come la pensate.Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-86908626521050758012010-05-02T19:15:00.000+02:002010-05-02T19:15:28.433+02:00Nuovo Record personale :4150 metri di nuoto!!<div class="separator" style="clear: both; text-align: center;">Questo week end la sessione di nuoto si è raddoppiata. Ho effettuato una sessione "corta" di 1h mercoledì, cercando di spingere di più sul ritmo (diciamo che mercoledì c'erano nuotatori abbastanza veloci, quindi ho dovuto fare di necessità virtù).</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Ho deciso di raddoppiare gli allenamenti in piscina perchè sabato primo maggio pensavo che la piscina fosse chiusa. Quindi dopo un venerdì a ballare con rientro dopo le 3 e sabato rientrato alle 3 dal Bowling, mi sono ritrovato a voler assolutamente allenarmi con poche ore di sonno (oramai sta diventando consuetudine eheh).</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLT-Z-lTp2mpB6eSzyfnTLWCacb_sJk_NbQWTPNDjdCDobYWPjLHqOI1iUfh8GdzqqVe4CKV9-Vtl-BYltEcrwtWSKrpYBeG9rhedccqGw65Bt-chPqzcF3djjHiM4JbnEJTTkKGUl5EJE/s1600/andatura.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLT-Z-lTp2mpB6eSzyfnTLWCacb_sJk_NbQWTPNDjdCDobYWPjLHqOI1iUfh8GdzqqVe4CKV9-Vtl-BYltEcrwtWSKrpYBeG9rhedccqGw65Bt-chPqzcF3djjHiM4JbnEJTTkKGUl5EJE/s320/andatura.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"> Questo piccolo record stupisce anche me. L'allenamento è iniziato veramente male, i primi 30' ho sofferto molto, credo che dovessi "rompere il fiato", come dicono in gergo. Poi nella seconda ora, sono riuscito ad esprimermi meglio, riuscendo a volte a scivolare sull'acqua ed avere sempre le braccia in spinta.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLT-Z-lTp2mpB6eSzyfnTLWCacb_sJk_NbQWTPNDjdCDobYWPjLHqOI1iUfh8GdzqqVe4CKV9-Vtl-BYltEcrwtWSKrpYBeG9rhedccqGw65Bt-chPqzcF3djjHiM4JbnEJTTkKGUl5EJE/s1600/andatura.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9VOEZTroimY0xHTeVmQk4EjGHNzdFhyphenhyphen4FbDLWoXb0s3GB3dL5KLC1rJ250M_YQQVEuK5SvsB0cXpmZcMk8Io1p2cwIe_G9sJLxyclY4cG7tIlSdWvk5jYuJY7Tw88-RfmvhpDaEi_f-h-/s1600/FC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9VOEZTroimY0xHTeVmQk4EjGHNzdFhyphenhyphen4FbDLWoXb0s3GB3dL5KLC1rJ250M_YQQVEuK5SvsB0cXpmZcMk8Io1p2cwIe_G9sJLxyclY4cG7tIlSdWvk5jYuJY7Tw88-RfmvhpDaEi_f-h-/s320/FC.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;">Come si vede dai grafici, anche questa volta purtroppo lo schema è stato 50 metri stile libero e 50 metri tavoletta. Anche se un paio di volte ho fatto 100 e 150 metri di fila a stile (molto molto piano eehehe).</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9VOEZTroimY0xHTeVmQk4EjGHNzdFhyphenhyphen4FbDLWoXb0s3GB3dL5KLC1rJ250M_YQQVEuK5SvsB0cXpmZcMk8Io1p2cwIe_G9sJLxyclY4cG7tIlSdWvk5jYuJY7Tw88-RfmvhpDaEi_f-h-/s1600/FC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZO88vvqt__kURF9MPlqtHypq42m-AziwTOn-EV23X41sD4FWwMs-xDziL5iCUIeKg3EUXeCdubdbni-8IUtk5sJGZR4DXigVihyZemakAmstJk2ecPS8edLTpLENmfY8TGG-eyvO3pJbL/s1600/distribuzione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZO88vvqt__kURF9MPlqtHypq42m-AziwTOn-EV23X41sD4FWwMs-xDziL5iCUIeKg3EUXeCdubdbni-8IUtk5sJGZR4DXigVihyZemakAmstJk2ecPS8edLTpLENmfY8TGG-eyvO3pJbL/s320/distribuzione.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Le molte vasche con la tavoletta, abbassano la FC media. Nella prima ora ho avuto la fortuna di avere la corsia libera in modo da fare il ritmo che meglio credevo.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0eMx2EMNo7X4Kb3VinFjTkptGmDf6hsBAURBlW0xF8TAySMmXbUr4vRy2YXGetuF0YHuKCN1pixZ-wthE86p9xzzBsXU-av_va7OjbBiKtUlgIWgR2b-Q2Y29XWsXnzGynjV7MIXjWs2i/s1600/infoselezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0eMx2EMNo7X4Kb3VinFjTkptGmDf6hsBAURBlW0xF8TAySMmXbUr4vRy2YXGetuF0YHuKCN1pixZ-wthE86p9xzzBsXU-av_va7OjbBiKtUlgIWgR2b-Q2Y29XWsXnzGynjV7MIXjWs2i/s320/infoselezione.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;">Sono contento perchè oltre ad aver infrato il record sulla distanza ho infranto pure quello sulla durata. Nelllo scorso record il polar si era fermato a 2h e 13 minuti, invece questa volta 2h e 21....</div><div class="separator" style="clear: both; text-align: center;">Le 2 e 30... sono vicine bUaaahahahhah. </div><div class="separator" style="clear: both; text-align: center;">Se volete curiosare i miei intertempi, li trovate <a href="http://www.nutrical.it/Nuoto/laps02-05-2010.txt">Qui</a> </div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-60983895426995581272010-05-01T19:57:00.003+02:002010-05-23T17:19:39.367+02:00Barretta Proteica fatta in casa (con foto)Ecco gli ingredienti per la nostra barrettona:<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYv6uEUZ7xLRB4K06KWoyHF9sR09NGOS3NXiL2V__LcaZzP5zLQGQl6fDQ7_rImSccMHsnI7jHvkucg7PgTt9e9_BxxCqLX2g89XGB5KVzpggvZSuqav7HpVYWf76A-fube880J79IP0n/s1600/Foto1439.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvYv6uEUZ7xLRB4K06KWoyHF9sR09NGOS3NXiL2V__LcaZzP5zLQGQl6fDQ7_rImSccMHsnI7jHvkucg7PgTt9e9_BxxCqLX2g89XGB5KVzpggvZSuqav7HpVYWf76A-fube880J79IP0n/s320/Foto1439.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">50g di Avena</td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqjcYz_nNxawaeJ6ZlflgAfO3z-OG5sYu4LXxEDanANdhkwIUe555Zz2VPnrF0NVv5obcD6KWZjQgOm44TLOtXTlTZkt0lL6laaFK7RprSph0UHrVZ1M9T4FoDDUXlxLKB1OFdhah9M6P7/s1600/Foto1440.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqjcYz_nNxawaeJ6ZlflgAfO3z-OG5sYu4LXxEDanANdhkwIUe555Zz2VPnrF0NVv5obcD6KWZjQgOm44TLOtXTlTZkt0lL6laaFK7RprSph0UHrVZ1M9T4FoDDUXlxLKB1OFdhah9M6P7/s320/Foto1440.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">20g di Mandorle pelate e tritate</td></tr>
</tbody></table><br />
<div style="text-align: center;">Dopo aver aggiunto le mandorle, diamo pure una mescolatina. </div><div style="text-align: center;"><br />
</div><br />
<div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfhy73KaTfR3QYAb13BG5HX6wCKOlY3YcNxdCO7RKb7i0XV1IkehDMzv5YicpDy_1y3DMxcKO3Ix1sPxLLOPDDkL7MU4LcpLbf8K1GD-Tct-vKUvcn1yMPwtj4OpRnszgFWeLbJp1ld7ut/s1600/Foto1441.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfhy73KaTfR3QYAb13BG5HX6wCKOlY3YcNxdCO7RKb7i0XV1IkehDMzv5YicpDy_1y3DMxcKO3Ix1sPxLLOPDDkL7MU4LcpLbf8K1GD-Tct-vKUvcn1yMPwtj4OpRnszgFWeLbJp1ld7ut/s320/Foto1441.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">25g di Proteine in polvere Whey</td></tr>
</tbody></table><div style="text-align: center;">dopo aver aggiunto anche le proteine in polvere, diamo un'altra mescolata, </div><div style="text-align: center;">in modo da rendere tutto omogeneo</div><div style="text-align: center;"><br />
</div><div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIj5fHc-jQuDWAa55-4N_pZJ2Hyt0Ck_Z2XpBrnfpAwRnMYOe3yoE4k3P-yyR90coneweqpBJQSk5hyphenhyphen9eP43Hfj2sNsCJWYPd3X8yTzaO3GPWDHa9wu_vIVx_aS6HIxUIC6XweyExFv5aU/s320/Foto1443.jpg" style="margin-left: auto; margin-right: auto;" width="240" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">30g di Burro d'arachidi BIO e 15 g di Miele</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIj5fHc-jQuDWAa55-4N_pZJ2Hyt0Ck_Z2XpBrnfpAwRnMYOe3yoE4k3P-yyR90coneweqpBJQSk5hyphenhyphen9eP43Hfj2sNsCJWYPd3X8yTzaO3GPWDHa9wu_vIVx_aS6HIxUIC6XweyExFv5aU/s1600/Foto1443.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIj5fHc-jQuDWAa55-4N_pZJ2Hyt0Ck_Z2XpBrnfpAwRnMYOe3yoE4k3P-yyR90coneweqpBJQSk5hyphenhyphen9eP43Hfj2sNsCJWYPd3X8yTzaO3GPWDHa9wu_vIVx_aS6HIxUIC6XweyExFv5aU/s1600/Foto1443.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
<div style="text-align: left;"></div></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9x_E98bFd9Uypk8F26jg7qwrypF26wuzLOhK-Kt0E_NAOKko9sy2NkHalmRKtAs33nyYweo1JlUDJCkO0p5AzX5E0t1SBo8-jD7t5oU73w2s8hCCGPZWIy_6i33Ez63BF04TviXJmg0n/s1600/Foto1427.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9x_E98bFd9Uypk8F26jg7qwrypF26wuzLOhK-Kt0E_NAOKko9sy2NkHalmRKtAs33nyYweo1JlUDJCkO0p5AzX5E0t1SBo8-jD7t5oU73w2s8hCCGPZWIy_6i33Ez63BF04TviXJmg0n/s320/Foto1427.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1k0rCwS6ed-sCra3HsEuJx9bDFlaGM7uHWI4VD2IgUG7FBads-znK5CUXbmx9xkuQN-_jJLIPGvYtDczb8mCSThCpNOtH_fj4G9N9HbH_VS6VtDdeQJCzMMM2VXpLNEK0_1ps6DmE51n/s1600/Foto1428.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz1k0rCwS6ed-sCra3HsEuJx9bDFlaGM7uHWI4VD2IgUG7FBads-znK5CUXbmx9xkuQN-_jJLIPGvYtDczb8mCSThCpNOtH_fj4G9N9HbH_VS6VtDdeQJCzMMM2VXpLNEK0_1ps6DmE51n/s320/Foto1428.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Aggiungete dai 20 fino ai 30g di latte parzialmente scremato in modo da far rapprendere il composto.</div><div class="separator" style="clear: both; text-align: center;">Esso deve essere granuloso, abbastanza "secco", ma non liquido. Se lo fate diventare troppo liquido non manterrà la forma e non avrete una barretta, ma un pastone.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Ew1ue-83NdLtyjcFA_Esv-aOeC0mftLlD4ha9teGPDfK0JiDkwKTU_FngQuJMNT6bhiEj7Q4cjSADizX8OXeXMyu4oo_B-7VDRLcKZnuahVFAgpo1k3y2Gn8RAjU7N_iZg4OlJdXZ00J/s1600/Foto1429.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Ew1ue-83NdLtyjcFA_Esv-aOeC0mftLlD4ha9teGPDfK0JiDkwKTU_FngQuJMNT6bhiEj7Q4cjSADizX8OXeXMyu4oo_B-7VDRLcKZnuahVFAgpo1k3y2Gn8RAjU7N_iZg4OlJdXZ00J/s320/Foto1429.jpg" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgesaD5UHvY02-aac_ucnz-TwoXDuG0YTF-YWy176Ho-evGeVD45H37VC2hRZsgrVojRr4G-5rDKT1S8RK0cvErAZGzEnXfaB0wHbzi7fwIXCLgqHjq2ChG2bqg4NYQOpSJ6cixs3Cn5Uim/s1600/Foto1430.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgesaD5UHvY02-aac_ucnz-TwoXDuG0YTF-YWy176Ho-evGeVD45H37VC2hRZsgrVojRr4G-5rDKT1S8RK0cvErAZGzEnXfaB0wHbzi7fwIXCLgqHjq2ChG2bqg4NYQOpSJ6cixs3Cn5Uim/s320/Foto1430.jpg" width="240" /></a></div><div><br />
</div><div><br />
</div><div>Una volta che il "pastone" ha preso la consistenza desiderata, prendiamo un foglio di carta forno (così non avremo problemi di aderenza). E dopo aver steso il foglio versiamo sopra la nostra barretta (ancora informe).</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA3Kaof2Ak0SToKFCEEuDPPJ87y1CQmfkxWMKZ81_EbegY-zqFoAobuuIMEFvaHoBRzOTKx8DIa_D4os3GEv0cyAvpNvG0A_DTFgaL9Ni8XMscCyYFe5ZE_hD4l4KB183luaDSiP7ft6F0/s1600/Foto1433.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA3Kaof2Ak0SToKFCEEuDPPJ87y1CQmfkxWMKZ81_EbegY-zqFoAobuuIMEFvaHoBRzOTKx8DIa_D4os3GEv0cyAvpNvG0A_DTFgaL9Ni8XMscCyYFe5ZE_hD4l4KB183luaDSiP7ft6F0/s320/Foto1433.jpg" width="240" /></a></div><div><br />
</div><div>Ora coprite il composto con la carta forno e iniziate a modellarla secondo le vostre preferenze (ricordandovi comunque di pressare il composto per dargli consistenza).</div><div><br />
</div><div><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfhukRt6R7QT9Bpo8aVARIX-gZEaCW2QNd2LJ18XVQT76MnmxKS0X7jt7EOrwFUYg1llVX_VmP9Cna_m8yMUmCzv1N3S_kqx7TtKxz6K27jW6KHQnN2QHKCAeJaV8KIgeXzlB7xk4QIeWA/s1600/Foto1434.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfhukRt6R7QT9Bpo8aVARIX-gZEaCW2QNd2LJ18XVQT76MnmxKS0X7jt7EOrwFUYg1llVX_VmP9Cna_m8yMUmCzv1N3S_kqx7TtKxz6K27jW6KHQnN2QHKCAeJaV8KIgeXzlB7xk4QIeWA/s320/Foto1434.jpg" width="240" /></a></div><div><br />
</div><div>Dopo vari tentativi, ho collaudato la tecnica del "arrolota e premi", ossia cerco di creare un salame più stretto possibile e poi premendo lo rendo quadrato, fino al risultato seguente:</div><div><script type="text/javascript"><!--
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</div><div class="separator" style="clear: both; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIghR3-qdmQ8Z6eO5rE-s3QOjHVqe8IXINB9NqiCzaTjKPfvB6nV8zSbPTCrgtkc2yFZevZxTj3sTMQw1lEsiVkyKbE1w2c7thfem2SVZ9r8LyIG590UiEtCPsBICRuvEjsc8XnJudMP6/s1600/Foto1436.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIghR3-qdmQ8Z6eO5rE-s3QOjHVqe8IXINB9NqiCzaTjKPfvB6nV8zSbPTCrgtkc2yFZevZxTj3sTMQw1lEsiVkyKbE1w2c7thfem2SVZ9r8LyIG590UiEtCPsBICRuvEjsc8XnJudMP6/s320/Foto1436.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: justify;">Per comodità, visto che la barretta risulta abbastanza lunga, personalmente la taglio in 2 e poi la confeziono separatamente.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Xje3omZdOeEIB-7lbYu2cn-pstr8HNnglXFS6DfHIuH2QWxNq3Gf3mSMvd_7kkNUgzkUpvOte1LmpobA6goZD6ErR0WEUBA16gSlL0bvUhoKMtnhdVi8xqOLsh51lbfUKzFUi5CY9Ylh/s1600/Foto1437.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8Xje3omZdOeEIB-7lbYu2cn-pstr8HNnglXFS6DfHIuH2QWxNq3Gf3mSMvd_7kkNUgzkUpvOte1LmpobA6goZD6ErR0WEUBA16gSlL0bvUhoKMtnhdVi8xqOLsh51lbfUKzFUi5CY9Ylh/s320/Foto1437.jpg" width="240" /></a></div><div><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiha2AmMuOR1budsPxrwC607CeBagSGV-WSPHZLdwq47awSc0suSqr25lroUOmn5kWyf_q_2fGf_VJsoG5lkBiahploj3QFBI-saLLehup0CzUoIRVoPAh9CyAn-2zKTdV_tLOqcu2CAGU/s1600/Foto1438.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br />
</a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiha2AmMuOR1budsPxrwC607CeBagSGV-WSPHZLdwq47awSc0suSqr25lroUOmn5kWyf_q_2fGf_VJsoG5lkBiahploj3QFBI-saLLehup0CzUoIRVoPAh9CyAn-2zKTdV_tLOqcu2CAGU/s1600/Foto1438.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiha2AmMuOR1budsPxrwC607CeBagSGV-WSPHZLdwq47awSc0suSqr25lroUOmn5kWyf_q_2fGf_VJsoG5lkBiahploj3QFBI-saLLehup0CzUoIRVoPAh9CyAn-2zKTdV_tLOqcu2CAGU/s320/Foto1438.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Se posso permettermi di darvi un consiglio, appena creata la vostra barretta mettetela in frigo per circa 30' in modo che si solidifichi e il latte venga assorbito ben bene dall'avena.</div><div class="separator" style="clear: both; text-align: center;"><br />
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<table border=1><tr> <td>Indrediente Barretta</td><td>qtà</td><td>Kcal</td> <td>Proteine</td><td>Carboidrati</td><td>Grassi</td> </tr>
<tr> <td>Avena</td><td>50g</td><td>178</td><td>5,5</td><td>30</td><td>4</td> </tr>
<tr> <td>Mandorle</td><td>14g</td><td>81,34</td><td>3,066</td><td>1,33</td><td>7,084</td> </tr>
<tr> <td>Integratore Proteico</td><td>25g</td><td>92,75</td><td>22,8</td><td>1,25</td><td>1,25</td> </tr>
<tr> <td>Miele</td><td>15g</td><td>48,3</td><td>0,09</td><td>12</td><td>0,00015</td> </tr>
<tr> <td>Latte</td><td>30g</td><td>12,81</td><td>0,87</td><td>1,335</td><td>0,42</td> </tr>
<tr> <td><b>Totali</b></td><td><b>134</b></td><td><b>413,2</b></td><td><b>32,326</b></td><td><b>45,915</b></td><td><b>12,75</b></td> </tr>
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</div></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com5tag:blogger.com,1999:blog-2967298625525480395.post-85092091053670559732010-04-26T07:30:00.000+02:002010-04-26T07:30:20.687+02:00Allenamento Nuoto 24-04-2010 (3450m)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYKoD9yygYR_kGA0scwc4ZTtYNpF0WV0m0GAl_ATG-aCgvGfNYZzY5X2dYaW1xTpY2sVAwSziTr76YNQzP2WV5kKIduDwD-ajrXX69I7OU4_VoKjShyphenhyphenuIi6qhv27z-CFqVLyqmjkravlPO/s1600/FC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYKoD9yygYR_kGA0scwc4ZTtYNpF0WV0m0GAl_ATG-aCgvGfNYZzY5X2dYaW1xTpY2sVAwSziTr76YNQzP2WV5kKIduDwD-ajrXX69I7OU4_VoKjShyphenhyphenuIi6qhv27z-CFqVLyqmjkravlPO/s320/FC.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgemogVC-kbOa6pyPVBlc83eRsaN-12_POQwTseFHFmhn7nca9F8niISSuOxJqv-V7TXiH0zGkJHVwAOo2VFi0NnkJH-1OkqBz5t2ZYJI_Gmm0JDd1UM2_kO_hy0Q0b5jt4I5Cr4tc6Ok7h/s1600/Andatura.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgemogVC-kbOa6pyPVBlc83eRsaN-12_POQwTseFHFmhn7nca9F8niISSuOxJqv-V7TXiH0zGkJHVwAOo2VFi0NnkJH-1OkqBz5t2ZYJI_Gmm0JDd1UM2_kO_hy0Q0b5jt4I5Cr4tc6Ok7h/s320/Andatura.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD1JBbzr_QGAgrnBtbr0BcndDZzH1FdzvNDpHW3FlaFOcZDzxUWcbNvhc5mxe4VBx1qbva516RxW3cCWs1mIZ3QLjPxBTYdY6cjto_FRiaLb1UMIxtkClhG3PYhWWSS4aSjTHWvpfTTiG8/s1600/Distribuzione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD1JBbzr_QGAgrnBtbr0BcndDZzH1FdzvNDpHW3FlaFOcZDzxUWcbNvhc5mxe4VBx1qbva516RxW3cCWs1mIZ3QLjPxBTYdY6cjto_FRiaLb1UMIxtkClhG3PYhWWSS4aSjTHWvpfTTiG8/s320/Distribuzione.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRoElvposOAkBMtWS294yUx5AC6u_O3cPN6vNI_mdBe2fw3rcmdk3g6Qgq2ruogoKnHwfVrRFXqvXldemcF2DGO0yISl0FBYlWGwQdpFCvACCHdCRoNBsyNApoN3qo3ToqPwwny3WrC5yu/s1600/infoSelezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRoElvposOAkBMtWS294yUx5AC6u_O3cPN6vNI_mdBe2fw3rcmdk3g6Qgq2ruogoKnHwfVrRFXqvXldemcF2DGO0yISl0FBYlWGwQdpFCvACCHdCRoNBsyNApoN3qo3ToqPwwny3WrC5yu/s320/infoSelezione.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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Frazione<span class="Apple-tab-span" style="white-space: pre;"> </span>Tempo<span class="Apple-tab-span" style="white-space: pre;"> </span>Tempo di frazione<span class="Apple-tab-span" style="white-space: pre;"> </span>FC<span class="Apple-tab-span" style="white-space: pre;"> </span>max<span class="Apple-tab-span" style="white-space: pre;"> </span>media<span class="Apple-tab-span" style="white-space: pre;"> </span>min<span class="Apple-tab-span" style="white-space: pre;"> </span>Dist<span class="Apple-tab-span" style="white-space: pre;"> </span>min/km<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>1.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,53,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,53,7<span class="Apple-tab-span" style="white-space: pre;"> </span>119<span class="Apple-tab-span" style="white-space: pre;"> </span>188<span class="Apple-tab-span" style="white-space: pre;"> </span>143<span class="Apple-tab-span" style="white-space: pre;"> </span>119<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>37,54<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>2.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,03,43,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,49,5<span class="Apple-tab-span" style="white-space: pre;"> </span>110<span class="Apple-tab-span" style="white-space: pre;"> </span>120<span class="Apple-tab-span" style="white-space: pre;"> </span>114<span class="Apple-tab-span" style="white-space: pre;"> </span>110<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>36,30<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>3.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,05,25,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,41,8<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>110<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,56<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>4.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,06,38,8<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,13,8<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>121<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,36<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>5.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,08,12,5<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,33,7<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>162<span class="Apple-tab-span" style="white-space: pre;"> </span>149<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>31,14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>6.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,09,57,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,45,1<span class="Apple-tab-span" style="white-space: pre;"> </span>128<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>129<span class="Apple-tab-span" style="white-space: pre;"> </span>118<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>35,02<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>7.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,11,10,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,13,0<span class="Apple-tab-span" style="white-space: pre;"> </span>167<span class="Apple-tab-span" style="white-space: pre;"> </span>167<span class="Apple-tab-span" style="white-space: pre;"> </span>148<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,20<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>8.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,12,51,8<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,41,2<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>166<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>133<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,44<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>9.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,14,33,5<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,41,7<span class="Apple-tab-span" style="white-space: pre;"> </span>135<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>125<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,54<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>10.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,15,46,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,12,5<span class="Apple-tab-span" style="white-space: pre;"> </span>180<span class="Apple-tab-span" style="white-space: pre;"> </span>180<span class="Apple-tab-span" style="white-space: pre;"> </span>157<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,10<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>11.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,17,49,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,03,0<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>180<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>41,00<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>12.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,20,11,8<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,22,8<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>178<span class="Apple-tab-span" style="white-space: pre;"> </span>158<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>47,36<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>13.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,21,52,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,40,2<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,24<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>14.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,23,02,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,10,3<span class="Apple-tab-span" style="white-space: pre;"> </span>180<span class="Apple-tab-span" style="white-space: pre;"> </span>180<span class="Apple-tab-span" style="white-space: pre;"> </span>155<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>23,26<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>15.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,24,43,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,41,3<span class="Apple-tab-span" style="white-space: pre;"> </span>145<span class="Apple-tab-span" style="white-space: pre;"> </span>187<span class="Apple-tab-span" style="white-space: pre;"> </span>157<span class="Apple-tab-span" style="white-space: pre;"> </span>143<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,46<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>16.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,26,24,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,40,5<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>146<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,30<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>17.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,27,41,8<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,17,7<span class="Apple-tab-span" style="white-space: pre;"> </span>172<span class="Apple-tab-span" style="white-space: pre;"> </span>174<span class="Apple-tab-span" style="white-space: pre;"> </span>162<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,54<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>18.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,29,21,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,39,8<span class="Apple-tab-span" style="white-space: pre;"> </span>146<span class="Apple-tab-span" style="white-space: pre;"> </span>176<span class="Apple-tab-span" style="white-space: pre;"> </span>156<span class="Apple-tab-span" style="white-space: pre;"> </span>145<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,16<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>19.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,30,31,5<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,09,9<span class="Apple-tab-span" style="white-space: pre;"> </span>187<span class="Apple-tab-span" style="white-space: pre;"> </span>187<span class="Apple-tab-span" style="white-space: pre;"> </span>168<span class="Apple-tab-span" style="white-space: pre;"> </span>145<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>23,18<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>20.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,32,16,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,44,6<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>186<span class="Apple-tab-span" style="white-space: pre;"> </span>161<span class="Apple-tab-span" style="white-space: pre;"> </span>146<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>34,52<br />
<br />
<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>21.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,33,42,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,26,0<span class="Apple-tab-span" style="white-space: pre;"> </span>171<span class="Apple-tab-span" style="white-space: pre;"> </span>179<span class="Apple-tab-span" style="white-space: pre;"> </span>163<span class="Apple-tab-span" style="white-space: pre;"> </span>146<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>28,40<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>22.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,35,29,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,46,9<span class="Apple-tab-span" style="white-space: pre;"> </span>148<span class="Apple-tab-span" style="white-space: pre;"> </span>170<span class="Apple-tab-span" style="white-space: pre;"> </span>151<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>35,38<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>23.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,36,52,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,23,1<span class="Apple-tab-span" style="white-space: pre;"> </span>178<span class="Apple-tab-span" style="white-space: pre;"> </span>186<span class="Apple-tab-span" style="white-space: pre;"> </span>170<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>27,42<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>24.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,38,45,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,53,5<span class="Apple-tab-span" style="white-space: pre;"> </span>142<span class="Apple-tab-span" style="white-space: pre;"> </span>179<span class="Apple-tab-span" style="white-space: pre;"> </span>151<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>37,50<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>25.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,40,00,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,14,7<span class="Apple-tab-span" style="white-space: pre;"> </span>184<span class="Apple-tab-span" style="white-space: pre;"> </span>185<span class="Apple-tab-span" style="white-space: pre;"> </span>160<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,54<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>26.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,41,52,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,51,7<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>185<span class="Apple-tab-span" style="white-space: pre;"> </span>155<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>37,14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>27.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,43,39,4<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,47,4<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>146<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>130<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>35,48<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>28.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,45,29,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,49,8<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>130<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>36,36<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>29.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,46,43,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,14,0<span class="Apple-tab-span" style="white-space: pre;"> </span>170<span class="Apple-tab-span" style="white-space: pre;"> </span>173<span class="Apple-tab-span" style="white-space: pre;"> </span>156<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,40<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>30.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,48,40,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,57,0<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>171<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>39,00<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>31.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,49,57,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,17,0<span class="Apple-tab-span" style="white-space: pre;"> </span>176<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>116<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,40<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>32.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,51,49,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,51,8<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>164<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>37,16<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>33.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,53,29,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,40,2<span class="Apple-tab-span" style="white-space: pre;"> </span>137<span class="Apple-tab-span" style="white-space: pre;"> </span>157<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>135<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,24<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>34.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,54,49,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,20,0<span class="Apple-tab-span" style="white-space: pre;"> </span>175<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>160<span class="Apple-tab-span" style="white-space: pre;"> </span>135<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>26,40<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>35.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,56,42,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,53,5<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>175<span class="Apple-tab-span" style="white-space: pre;"> </span>151<span class="Apple-tab-span" style="white-space: pre;"> </span>142<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>37,50<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>36.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,57,51,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,08,5<span class="Apple-tab-span" style="white-space: pre;"> </span>183<span class="Apple-tab-span" style="white-space: pre;"> </span>187<span class="Apple-tab-span" style="white-space: pre;"> </span>174<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>22,50<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>37.<span class="Apple-tab-span" style="white-space: pre;"> </span>0,59,47,5<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,56,3<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>185<span class="Apple-tab-span" style="white-space: pre;"> </span>153<span class="Apple-tab-span" style="white-space: pre;"> </span>137<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>38,46<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>38.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,01,03,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,16,2<span class="Apple-tab-span" style="white-space: pre;"> </span>176<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>160<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,24<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>39.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,02,58,9<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,55,2<span class="Apple-tab-span" style="white-space: pre;"> </span>141<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>135<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>38,24<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>40.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,04,15,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,16,3<span class="Apple-tab-span" style="white-space: pre;"> </span>176<span class="Apple-tab-span" style="white-space: pre;"> </span>182<span class="Apple-tab-span" style="white-space: pre;"> </span>159<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,26<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<br />
<br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>41.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,05,40,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,25,0<span class="Apple-tab-span" style="white-space: pre;"> </span>182<span class="Apple-tab-span" style="white-space: pre;"> </span>183<span class="Apple-tab-span" style="white-space: pre;"> </span>175<span class="Apple-tab-span" style="white-space: pre;"> </span>168<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>28,20<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>42.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,07,39,4<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,59,2<span class="Apple-tab-span" style="white-space: pre;"> </span>143<span class="Apple-tab-span" style="white-space: pre;"> </span>182<span class="Apple-tab-span" style="white-space: pre;"> </span>155<span class="Apple-tab-span" style="white-space: pre;"> </span>143<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>39,44<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>43.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,08,46,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,06,9<span class="Apple-tab-span" style="white-space: pre;"> </span>187<span class="Apple-tab-span" style="white-space: pre;"> </span>188<span class="Apple-tab-span" style="white-space: pre;"> </span>173<span class="Apple-tab-span" style="white-space: pre;"> </span>143<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>22,18<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>44.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,10,51,2<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,04,9<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>189<span class="Apple-tab-span" style="white-space: pre;"> </span>155<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>41,38<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>45.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,12,49,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,57,9<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>145<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>133<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>39,18<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>46.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,14,14,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,25,2<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>157<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>28,24<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>47.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,16,16,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,01,8<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>177<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>40,36<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>48.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,17,33,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,17,6<span class="Apple-tab-span" style="white-space: pre;"> </span>174<span class="Apple-tab-span" style="white-space: pre;"> </span>174<span class="Apple-tab-span" style="white-space: pre;"> </span>158<span class="Apple-tab-span" style="white-space: pre;"> </span>137<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,52<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>49.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,19,41,9<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,08,2<span class="Apple-tab-span" style="white-space: pre;"> </span>133<span class="Apple-tab-span" style="white-space: pre;"> </span>175<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>42,44<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>50.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,20,58,9<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,17,0<span class="Apple-tab-span" style="white-space: pre;"> </span>172<span class="Apple-tab-span" style="white-space: pre;"> </span>173<span class="Apple-tab-span" style="white-space: pre;"> </span>156<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>25,40<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>51.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,23,07,9<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,09,0<span class="Apple-tab-span" style="white-space: pre;"> </span>137<span class="Apple-tab-span" style="white-space: pre;"> </span>173<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>43,00<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>52.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,24,56,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,48,1<span class="Apple-tab-span" style="white-space: pre;"> </span>148<span class="Apple-tab-span" style="white-space: pre;"> </span>172<span class="Apple-tab-span" style="white-space: pre;"> </span>154<span class="Apple-tab-span" style="white-space: pre;"> </span>137<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>36,02<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>53.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,26,35,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,39,3<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>148<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>130<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>33,06<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>54.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,27,55,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,20,3<span class="Apple-tab-span" style="white-space: pre;"> </span>171<span class="Apple-tab-span" style="white-space: pre;"> </span>171<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>130<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>26,46<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>55.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,29,58,4<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,02,8<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>174<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>129<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>40,56<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>56.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,31,53,3<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,54,9<span class="Apple-tab-span" style="white-space: pre;"> </span>166<span class="Apple-tab-span" style="white-space: pre;"> </span>166<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>125<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>38,18<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>57.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,34,06,4<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,13,1<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>155<span class="Apple-tab-span" style="white-space: pre;"> </span>136<span class="Apple-tab-span" style="white-space: pre;"> </span>126<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>44,22<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>58.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,35,29,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,22,7<span class="Apple-tab-span" style="white-space: pre;"> </span>167<span class="Apple-tab-span" style="white-space: pre;"> </span>169<span class="Apple-tab-span" style="white-space: pre;"> </span>150<span class="Apple-tab-span" style="white-space: pre;"> </span>131<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>27,34<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>59.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,37,45,5<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,16,4<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>169<span class="Apple-tab-span" style="white-space: pre;"> </span>138<span class="Apple-tab-span" style="white-space: pre;"> </span>126<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>45,28<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>60.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,39,19,0<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,33,5<span class="Apple-tab-span" style="white-space: pre;"> </span>181<span class="Apple-tab-span" style="white-space: pre;"> </span>181<span class="Apple-tab-span" style="white-space: pre;"> </span>142<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>31,10<br />
<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>61.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,41,31,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,12,6<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>164<span class="Apple-tab-span" style="white-space: pre;"> </span>135<span class="Apple-tab-span" style="white-space: pre;"> </span>124<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>44,12<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>62.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,42,43,6<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,12,0<span class="Apple-tab-span" style="white-space: pre;"> </span>170<span class="Apple-tab-span" style="white-space: pre;"> </span>171<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>24,00<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>63.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,44,53,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,10,1<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>172<span class="Apple-tab-span" style="white-space: pre;"> </span>139<span class="Apple-tab-span" style="white-space: pre;"> </span>123<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>43,22<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>64.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,46,20,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,27,0<span class="Apple-tab-span" style="white-space: pre;"> </span>159<span class="Apple-tab-span" style="white-space: pre;"> </span>160<span class="Apple-tab-span" style="white-space: pre;"> </span>142<span class="Apple-tab-span" style="white-space: pre;"> </span>127<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>29,00<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>65.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,48,30,4<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,09,7<span class="Apple-tab-span" style="white-space: pre;"> </span>130<span class="Apple-tab-span" style="white-space: pre;"> </span>161<span class="Apple-tab-span" style="white-space: pre;"> </span>134<span class="Apple-tab-span" style="white-space: pre;"> </span>117<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>43,14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>66.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,50,04,1<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,33,7<span class="Apple-tab-span" style="white-space: pre;"> </span>152<span class="Apple-tab-span" style="white-space: pre;"> </span>158<span class="Apple-tab-span" style="white-space: pre;"> </span>140<span class="Apple-tab-span" style="white-space: pre;"> </span>123<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>31,14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>67.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,52,25,8<span class="Apple-tab-span" style="white-space: pre;"> </span>0,02,21,7<span class="Apple-tab-span" style="white-space: pre;"> </span>124<span class="Apple-tab-span" style="white-space: pre;"> </span>156<span class="Apple-tab-span" style="white-space: pre;"> </span>132<span class="Apple-tab-span" style="white-space: pre;"> </span>120<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>47,14<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>68.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,53,46,9<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,21,1<span class="Apple-tab-span" style="white-space: pre;"> </span>159<span class="Apple-tab-span" style="white-space: pre;"> </span>163<span class="Apple-tab-span" style="white-space: pre;"> </span>144<span class="Apple-tab-span" style="white-space: pre;"> </span>124<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>27,02<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
<span class="Apple-tab-span" style="white-space: pre;"> </span>69.<span class="Apple-tab-span" style="white-space: pre;"> </span>1,55,09,7<span class="Apple-tab-span" style="white-space: pre;"> </span>0,01,22,8<span class="Apple-tab-span" style="white-space: pre;"> </span>178<span class="Apple-tab-span" style="white-space: pre;"> </span>179<span class="Apple-tab-span" style="white-space: pre;"> </span>165<span class="Apple-tab-span" style="white-space: pre;"> </span>147<span class="Apple-tab-span" style="white-space: pre;"> </span>50<span class="Apple-tab-span" style="white-space: pre;"> </span>27,36<span class="Apple-tab-span" style="white-space: pre;"> </span>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-61469203647129253632010-04-25T16:49:00.000+02:002010-04-25T16:49:28.923+02:00Remember the titans Song Nah Nah Nah Nah Hey Hey Hey Good Bye<object style="background-image:url(http://i1.ytimg.com/vi/TdSRG7bi0H4/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/TdSRG7bi0H4&hl=it_IT&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/TdSRG7bi0H4&hl=it_IT&fs=1" width="425" height="344" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-46155599654603503832010-04-25T15:38:00.000+02:002010-04-25T15:38:19.983+02:00How to make Sugar Glass - NSFW language<object style="background-image:url(http://i4.ytimg.com/vi/W9kvsm5NySA/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/W9kvsm5NySA&hl=it_IT&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/W9kvsm5NySA&hl=it_IT&fs=1" width="425" height="344" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-12839966991851618392010-04-18T11:08:00.000+02:002010-04-18T11:08:11.267+02:00un Week End "NO-Limits"<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Beh, incredibile week end quello appena trascorso. Venerdì mattina presto, allenamento, lavoro e poi la sera a Ballare Latino. Sveglia presto e nuoto. Distanza percorsa 3,6Km. Avrei voluto fare di più, ma purtroppo più di così non ce la facevo proprio</span></span><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Questa sessione di nuoto non è stata così producente come quello epico di settimana scorsa. Ero abbastanza provato dalle poche ore di sonno. Volevo allenarmi, ma come logica voleva, non potevo pretendere una performance al top.</div><br />
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</div><div class="separator" style="clear: both; text-align: center;">Vi allego sempre i soliti grafici in modo, se volete, da fare un raffronto con gli allenamenti postati in passato.</div><div class="separator" style="clear: both; text-align: center;">Anche se non ero al 100% sono stato cmq sorpreso da essere riuscito a percorrere questa distanza.</div><div class="separator" style="clear: both; text-align: center;">Come distanza minima mi ero fissato 3Km, ma poi... già che c'ero ho tenuto botta ancora un pò.</div><div class="separator" style="clear: both; text-align: center;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRDg7Sq4LrjcHWY61aIvsjfUUT88Yfb8aBlsU9q7PBq3F2___xltfcOihnCyRsKcugaXNRuDa5Dlo20Ozhlos_eTf6QHOlj7ibrkiC9QtuxXTJAmmxf6zjUQtVRzZ2SRhhwsFPPA1ijsoq/s1600/Distribuzione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRDg7Sq4LrjcHWY61aIvsjfUUT88Yfb8aBlsU9q7PBq3F2___xltfcOihnCyRsKcugaXNRuDa5Dlo20Ozhlos_eTf6QHOlj7ibrkiC9QtuxXTJAmmxf6zjUQtVRzZ2SRhhwsFPPA1ijsoq/s400/Distribuzione.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">La distribuzione non può che spostare la fc media verso il basso. Le vasche a tavoletta purtroppo sono state numerose e non perfettamente scadenzate con quelle a stile. Nelle vasche a stle tentavo di affinare la tecnica, provando a sentire l'acqua. </div><div class="separator" style="clear: both; text-align: center;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvGR1f79npPHXISNmEEadGqHaposqryPO-MKP7lObrl32OgbLle8MyiHvTz59pUh6fJLBOwTuN3Vmw5QYfwbqgdRaKcE9e1OxXCMVGBlkP55Lw4j_FefVO2sPROIZQ2AEDvAcWdgGEtPlm/s1600/Laps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvGR1f79npPHXISNmEEadGqHaposqryPO-MKP7lObrl32OgbLle8MyiHvTz59pUh6fJLBOwTuN3Vmw5QYfwbqgdRaKcE9e1OxXCMVGBlkP55Lw4j_FefVO2sPROIZQ2AEDvAcWdgGEtPlm/s640/Laps.jpg" width="444" /></a></div><br />
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Per chi vuole proprio andare nel dettaglio, vi metto anche tutti gli intertempi, con l'aggiunta del calcolo del ritmo/vasca. Come si vede subitissimo i tempi sono da nonno con la dentiera e i capelli bianchi. Ho in programma appena posso di aumentare l'allenamento in piscina da 1 volta a settimana a 2 volte a settimana.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOAIqzeZiuctWy4HMOTIWVRwnGoeyLAPof1l-qfNXRX8vPIZE27_82Zm5vTQIJ8LEHVmyH7qIFEdbwUvMrtV8aQY8fidAnEGarOpCpkAOgVr4iMbaKn5tAP-NJPCH6ZtOWotWBotv_Mv_D/s1600/infoSelezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOAIqzeZiuctWy4HMOTIWVRwnGoeyLAPof1l-qfNXRX8vPIZE27_82Zm5vTQIJ8LEHVmyH7qIFEdbwUvMrtV8aQY8fidAnEGarOpCpkAOgVr4iMbaKn5tAP-NJPCH6ZtOWotWBotv_Mv_D/s320/infoSelezione.jpg" width="320" /></a></div>Come ultimo dato, vi metto il resoconto globale dell'allenamento. (sempre chiedendomi che significa la voce recupero.... )</div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0Salò BS, Italia45.6070039 10.52230945.5469584 10.4055795 45.6670494 10.6390385tag:blogger.com,1999:blog-2967298625525480395.post-76187509701101365612010-04-12T18:57:00.001+02:002010-04-12T18:57:06.119+02:00<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/VoQIFG0oub4&hl=it_IT&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/VoQIFG0oub4&hl=it_IT&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-59376642288147085032010-04-11T19:20:00.000+02:002010-04-11T19:20:32.299+02:00A volte di Spavento da solo. 4Km a nuoto....<div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZTzb_ND65twE6rTp7AZp0F6SEmT3NyXsGlg1QK5BIa7WKja6zHKw6JWbtPF6UfADxH68vrVtRSYoT66DQteDtV8oQCs4TFTADF1kmVc0KSR9ivhmqf8IVISgqYjF_eTsUIR_dackV_JdA/s1600/Info+Selezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZTzb_ND65twE6rTp7AZp0F6SEmT3NyXsGlg1QK5BIa7WKja6zHKw6JWbtPF6UfADxH68vrVtRSYoT66DQteDtV8oQCs4TFTADF1kmVc0KSR9ivhmqf8IVISgqYjF_eTsUIR_dackV_JdA/s640/Info+Selezione.jpg" width="640" /></a></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com2tag:blogger.com,1999:blog-2967298625525480395.post-66652768166552697272010-04-05T13:03:00.003+02:002010-04-05T13:05:25.214+02:00il momento della definizione<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.tecnocino.it/img/muscolo-artificiale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.tecnocino.it/img/muscolo-artificiale.jpg" width="301" /></a></div><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><b><i><br />
</i></b></span></span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><b><i>"Il momento della definizione. O tu definisci il momento o il momento definisce te"</i></b></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><b><i><br />
</i></b></span></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">(tratto dal film "Tin Cup")</span></span></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-2216183028537176602010-04-05T08:59:00.000+02:002010-04-05T08:59:40.213+02:00Filosofeggiamo<div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b><span style="font-family: "Courier New",Courier,monospace; font-size: x-large;"><i>"L'eccellenza è di pochi, ma lo sport è di tutti"</i></span></b></div><div style="text-align: center;"><i><b><span style="font-family: "Courier New",Courier,monospace; font-size: x-large;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: xx-small;">Fabiano</span></span> </span></b></i></div>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0tag:blogger.com,1999:blog-2967298625525480395.post-43029784129731568972010-04-03T15:12:00.000+02:002010-04-03T15:12:49.449+02:00Ottimo allenamento, 3750 metri di puro divertimentoasd<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xZH31Zg36fP1psSwu5NbqIdaMFMNK9tyi8XTGO3zxNzu7i1O-pGc4CXzrMjt4JIyDqSdkEoHa44AiR_4ZhXBJHxXXuDVQij6hlI3jw9bnrMiUv-asLHBCFlm1qmoPRIXTLlBTtI3iA75/s1600-h/Occhialini%20-%20Copia.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xZH31Zg36fP1psSwu5NbqIdaMFMNK9tyi8XTGO3zxNzu7i1O-pGc4CXzrMjt4JIyDqSdkEoHa44AiR_4ZhXBJHxXXuDVQij6hlI3jw9bnrMiUv-asLHBCFlm1qmoPRIXTLlBTtI3iA75/s640/Occhialini%20-%20Copia.jpg" width="640" /></a></div><br />
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Buona Pasqua carissimi/e lettori/ici. In questa vigilia di Pasqua, vi racconterò uno dei miei allenamenti natatori di sempre. Inizio subito con un certo orgoglio nel mostrarvi il piccolo grafico della progressione da ottobre ad oggi della distanza in piscina (valori espressi in Km ).<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii7JhbxeVDNNDvd_olpOxQlAeR5WzjD8ylsEGHkxzcKvTUoUAeiFOlzYHufjAvbvDC9J8ikD9t3QmuRPQ4QJc8WyYvbIEE_9WlXM5R8sL6-NkkygVlTtvrr7lYFNaWY8so0H3KYCd6BOMC/s1600-h/Storico-distanze.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii7JhbxeVDNNDvd_olpOxQlAeR5WzjD8ylsEGHkxzcKvTUoUAeiFOlzYHufjAvbvDC9J8ikD9t3QmuRPQ4QJc8WyYvbIEE_9WlXM5R8sL6-NkkygVlTtvrr7lYFNaWY8so0H3KYCd6BOMC/s640/Storico-distanze.jpg" width="640" /></a></div><br />
<div class="separator" style="clear: both; text-align: justify;">Questa mattina ero intenzionato a fare un "ironman" ossia 3,8 Km. Purtroppo con la mia solita sbadataggine ho sbagliato a segnare un intertempo e quindi non ho fatto 3'800 metri ma 3'750..... </div><div class="separator" style="clear: both; text-align: justify;">Come sapete questa distanza non è tutta nuotata a stile (purtrppo), ma come sapete la mia condizione scarsa condizione atletica mi impone di fare interval training. Ossia 50 metri di stile libero, intervallati a 100 metri di tavoletta con spinta di gambe.</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2AExMgtC2AOc1_puOVZMyBXvJcm3utW_K3810nlzLA0DGqlwyl_4j3Hq71P-xBTFWfj56l2HmpIMChZLkMDSJI3P3kvHiheXkyZ3zOEMdTVCdl7hRXLgzNVprNDssa2hB3Q0jcUbcUJnw/s1600-h/FC.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2AExMgtC2AOc1_puOVZMyBXvJcm3utW_K3810nlzLA0DGqlwyl_4j3Hq71P-xBTFWfj56l2HmpIMChZLkMDSJI3P3kvHiheXkyZ3zOEMdTVCdl7hRXLgzNVprNDssa2hB3Q0jcUbcUJnw/s640/FC.jpg" width="640" /></a></div> Penso che il grafico della FC parli da solo, pare de stare sulle montagne russe ehehehe.<br />
Capisco che i puristi del nuoto, storceranno il naso, ma anche se è un tempo da nonno... in 2h e 04 mi sono portato a casa 150 vaschette, per uno che ha sempre avuto paura dell'acqua.... non mi lamento ehehehe<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUxlAs0Rzx-m6uAEt9FWO9_03Ui-9fNxai9GCcqLm8vRYFxitQFIBEmfEcTda36gEw9TqiO9Dc9NpUQuWUsjNaz7UIZCp7w6LZYuYyq9bJwAWRVyKZjZEN4TwAyMKYRqsu-YWnGQRHLi0U/s1600-h/Distribuzione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUxlAs0Rzx-m6uAEt9FWO9_03Ui-9fNxai9GCcqLm8vRYFxitQFIBEmfEcTda36gEw9TqiO9Dc9NpUQuWUsjNaz7UIZCp7w6LZYuYyq9bJwAWRVyKZjZEN4TwAyMKYRqsu-YWnGQRHLi0U/s640/Distribuzione.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: justify;">Come sempre vi allego anche il grafico della distribuzione cardiaca. Sono veramente soddisfatto, in quanto la percentuale della FC "bassa" si sta assottigliando e invece i gradi alti della FC si stanno ampliando. Questo lo leggo come una maggiore capacità di sopportare le alte pulsazioni e quindi credo un miglioramento sotto il profilo di resistenza del cuore (se dico stupidaggini... preparatori bacchettatemi eh..).</div><div class="separator" style="clear: both; text-align: justify;">Mi sono divertito molto perchè ho avuto anche la fortuna di avere una "PaceMaker" ossia una ragaza che andava veramente forte e ho avuto modo di fare diversi testa a testa. Lei nella sua corsia, io nella mia ogni tanto ci "controllavamo" per vedere chi era in testa... ehheheh. Come galanteria voleva, quando lei se n'è andata le ho fatto i complimenti. Certo, lei è andata più forte di me... ma discapito della mia figurina, c'è anche da dire che quando lei è scesa in acqua avevo già fatto qualcosa come 50 vasche... (questo non mi giustfica lei andava più forte... punto e fine.)</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioIn5WK4vKDjT-tBI4aA2Nux6oMN8wo5jNzzJE7VHPckPKIUUNzP5vQuhfcGFaFHZPEhPC5f4464Z_fVnp5m9VaRRC-7J-KiI0Gc3PN0D67GkmbbJDHgN7NiAsSzmMi9ykcf2KLz5FZ1bM/s1600-h/laps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioIn5WK4vKDjT-tBI4aA2Nux6oMN8wo5jNzzJE7VHPckPKIUUNzP5vQuhfcGFaFHZPEhPC5f4464Z_fVnp5m9VaRRC-7J-KiI0Gc3PN0D67GkmbbJDHgN7NiAsSzmMi9ykcf2KLz5FZ1bM/s640/laps.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div> Vi riporto tutti gli intertempi della sessione di allenamento. Come vedete sono tempi.. DECISAMENTE modesti. Ma appena ho un pò di tempo, riesumo qualche log di allenamento di quache mese fa e vediamo se l'andatura è migliorata oppure no. Se sì significa che tutte le teorie strane di allenamento pianificato a Spinning hanno avuto senso, altrimenti... c'è da rivedere qualcosa.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnodd-1wWYFdvj5SW3auX_GbomvhiwPXC06WFqaw3sB2vl4s4vaDmeRjxqgMIgKB0FMtfqZnsJeGBUSME0Mya8C4EpyWGd6JVhMaxIGVsSlhCfqRoZdmYNpiNwoAZgSeAPvVkZRlxdDUIn/s1600-h/info-selezione.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnodd-1wWYFdvj5SW3auX_GbomvhiwPXC06WFqaw3sB2vl4s4vaDmeRjxqgMIgKB0FMtfqZnsJeGBUSME0Mya8C4EpyWGd6JVhMaxIGVsSlhCfqRoZdmYNpiNwoAZgSeAPvVkZRlxdDUIn/s640/info-selezione.jpg" width="640" /></a></div><br />
Vi metto anche il resoconto del Polar Pro Trainer 5. Come sempre c'è il mistero della voce "Recupero". Se qualche gentile lettore ha capito che significa.... potrebbe commentare?<br />
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Se avete suggerimenti, domande, opinioni, non esitate a commentare. Ogni commento è uno stimolo a fare meglioFabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com225087 Salò BS, Italia45.6180372 10.526348845.5580037 10.4096193 45.678070700000006 10.643078299999999tag:blogger.com,1999:blog-2967298625525480395.post-346651877750508652010-03-30T19:57:00.001+02:002010-03-30T19:57:00.459+02:00<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/p-YvEesw-ak&hl=it_IT&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/p-YvEesw-ak&hl=it_IT&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Fabiano Bonominihttp://www.blogger.com/profile/10745981330939313655noreply@blogger.com0