<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>..:Caporossi:..</title>
	<atom:link href="http://www.caporossi.net/feed/" rel="self" type="application/rss+xml" />
	<link>http://www.caporossi.net</link>
	<description>Il mio pozzo</description>
	<lastBuildDate>Fri, 24 Feb 2012 09:22:16 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.3.1</generator>
		<item>
		<title>Log4Net in ArcMap Command</title>
		<link>http://www.caporossi.net/2012/02/24/log4net-in-arcmap-command/</link>
		<comments>http://www.caporossi.net/2012/02/24/log4net-in-arcmap-command/#comments</comments>
		<pubDate>Fri, 24 Feb 2012 09:22:16 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[ESRI]]></category>
		<category><![CDATA[GIS]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=323</guid>
		<description><![CDATA[Sono diverse volte che mi capita di dover inserire una libreria per tracciare cosa accade nel tool sia in fase di debug che in produzione. La scelta dopo diversi test è ricaduta su Apache log4net scaricabile qui: http://bit.ly/yqkizk di seguito riporto una rapida guida su come integrare log4net all&#8217;interno di un commad sviluppato per ArcMap I passi da fare [...]]]></description>
			<content:encoded><![CDATA[<p>Sono diverse volte che mi capita di dover inserire una libreria per tracciare cosa accade nel tool sia in fase di debug che in produzione.</p>
<p>La scelta dopo diversi test è ricaduta su Apache log4net scaricabile qui: <a href="http://bit.ly/yqkizk">http://bit.ly/yqkizk</a></p>
<p>di seguito riporto una rapida guida su come integrare log4net all&#8217;interno di un commad sviluppato per ArcMap</p>
<p><span id="more-323"></span></p>
<p>I passi da fare sono:</p>
<p>1)Scaricare log4net</p>
<p>2)Aggiungere il reference di log4net a Visual Studio</p>
<p>3)aggiungere una riga in app.config:</p>
<blockquote><p>&lt;configSections&gt;<br />
&lt;sectionGroup name=&#8221;applicationSettings&#8221; type=&#8221;System.Configuration.ApplicationSettingsGroup, System, Version=2.0.0.0, Culture=neutral, PublicKeyToken=b77a5c561934e089&#8243; &gt;<br />
&lt;section name=&#8221;log4net&#8221; type=&#8221;log4net.Config.Log4NetConfigurationSectionHandler, log4net&#8221;/&gt;<br />
&lt;/sectionGroup&gt;<br />
&lt;/configSections&gt;</p></blockquote>
<p>4)configurare log4net sempre all&#8217;interno di app.config io qui sotto posto un&#8217;esempio ma sul sito di log4net trovate tantissime configurazioni per le diverse situazioni.</p>
<blockquote><p>&lt;log4net&gt;<br />
&lt;root&gt;<br />
&lt;level value=&#8221;ALL&#8221; /&gt;<br />
&lt;appender-ref ref=&#8221;LogFileAppender&#8221; /&gt;<br />
&lt;/root&gt;<br />
&lt;appender name=&#8221;LogFileAppender&#8221; type=&#8221;log4net.Appender.RollingFileAppender&#8221; &gt;<br />
&lt;param name=&#8221;File&#8221; value=&#8221;${APPDATA}\ACEAEnergis\Logs\LogFile.log&#8221; /&gt;<br />
&lt;param name=&#8221;AppendToFile&#8221; value=&#8221;true&#8221; /&gt;<br />
&lt;rollingStyle value=&#8221;Size&#8221; /&gt;<br />
&lt;maxSizeRollBackups value=&#8221;10&#8243; /&gt;<br />
&lt;maximumFileSize value=&#8221;10MB&#8221; /&gt;<br />
&lt;staticLogFileName value=&#8221;true&#8221; /&gt;<br />
&lt;layout type=&#8221;log4net.Layout.PatternLayout&#8221;&gt;<br />
&lt;param name=&#8221;ConversionPattern&#8221; value=&#8221;%-5p%d{yyyy-MM-dd hh:mm:ss} – %m%n&#8221; /&gt;<br />
&lt;/layout&gt;<br />
&lt;/appender&gt;<br />
&lt;/log4net&gt;</p></blockquote>
<p>5)ora la parte che mi ha creato maggiori problemi, la dll del command viene caricata all&#8217;interno di ArcMap e la configurazione di log4net inserita nell&#8217;app.config va di conseguenza a finire in ArcMap.config. La difficoltà era far capire a log4net dove si trovava il file di configurazione in quanto il path dipende dal tipo si SO e anche da dove è stato installato il prodotto. La soluzione trovata è stata quella di trovare una classe &#8220;proxy&#8221; da chiamare nelle varie situazioni in cui si vuole tracciare e utilizzare per recuperare il file di configurazione questa riga XmlConfigurator.Configure(new FileInfo(Assembly.GetExecutingAssembly().Location + &#8220;.config&#8221;));</p>
<blockquote><p>class Log<br />
{<br />
static Log()<br />
{<br />
XmlConfigurator.Configure(new FileInfo(Assembly.GetExecutingAssembly().Location + &#8220;.config&#8221;));<br />
}<br />
public static ILog For(object LoggedObject)<br />
{<br />
if (LoggedObject != null)<br />
return For(LoggedObject.GetType());<br />
else<br />
return For(null);<br />
}<br />
public static ILog For(Type ObjectType)<br />
{<br />
if (ObjectType != null)<br />
return LogManager.GetLogger(ObjectType.Name);<br />
else<br />
return LogManager.GetLogger(string.Empty);<br />
}<br />
}</p></blockquote>
<p>6)Una volta creata questa classe si usa log4net  in questo modo:</p>
<blockquote><p>try<br />
{<br />
Log.For(this).Info(&#8220;log di tipo info&#8221;);<br />
frm myFrm = new frmtest();<br />
myFrm.ShowDialog();</p>
<p>}<br />
catch (Exception ex)<br />
{<br />
Log.For(this).Debug(&#8220;ERRORE&#8221;, ex);<br />
}</p></blockquote>
<p>Come al solito <img src='http://www.caporossi.net/wp-includes/images/smilies/icon_wink.gif' alt=';-)' class='wp-smiley' />  spero che possa tornare utile.</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2012%2F02%2F24%2Flog4net-in-arcmap-command%2F&amp;title=Log4Net%20in%20ArcMap%20Command" id="wpa2a_2"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2012/02/24/log4net-in-arcmap-command/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>ESRI JS API 2.7  + Dojo 1.7 + JQuery 1.7</title>
		<link>http://www.caporossi.net/2012/02/20/esri-js-api-2-7-dojo-1-7-jquery-1-7/</link>
		<comments>http://www.caporossi.net/2012/02/20/esri-js-api-2-7-dojo-1-7-jquery-1-7/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 10:48:12 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[ESRI]]></category>
		<category><![CDATA[GIS]]></category>
		<category><![CDATA[html5]]></category>
		<category><![CDATA[AMD]]></category>
		<category><![CDATA[api javascript]]></category>
		<category><![CDATA[ArcGIS]]></category>
		<category><![CDATA[Dojo]]></category>
		<category><![CDATA[jquery]]></category>
		<category><![CDATA[jsapi]]></category>
		<category><![CDATA[MAP]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=307</guid>
		<description><![CDATA[Ultimamente mi sto interessando alle ArcGIS JavaScript API http://bit.ly/zB10JU e fra le prime cose che ho provato è stato usare le ultime versioni dei vari Dojo Toolkit http://bit.ly/xMEP7K , jQuery http://bit.ly/Aki2rQ . Per fare convivere l&#8217;ultima versione di Dojo e jQuery con la versione di Dojo contenuta all&#8217;interno delle API di ESRI attualmente la 1.6.1 ho trovato spunto in alcuni interessanti [...]]]></description>
			<content:encoded><![CDATA[<p>Ultimamente mi sto interessando alle ArcGIS JavaScript API <a href="http://bit.ly/zB10JU" target="_blank">http://bit.ly/zB10JU</a> e fra le prime cose che ho provato è stato usare le ultime versioni dei vari Dojo Toolkit <a href="http://bit.ly/xMEP7K" target="_blank">http://bit.ly/xMEP7K</a> , jQuery <a href="http://bit.ly/Aki2rQ" target="_blank">http://bit.ly/Aki2rQ</a> .</p>
<p>Per fare convivere l&#8217;ultima versione di Dojo e jQuery con la versione di Dojo contenuta all&#8217;interno delle API di ESRI attualmente la 1.6.1 ho trovato spunto in alcuni interessanti articoli che vi riporto qui sotto:</p>
<ol>
<li>Multiple Versions of Dojo on a Page — The Dojo Toolkit &#8211; Reference Guide <a href="http://bit.ly/yZuJ6Y" target="_blank">http://bit.ly/yZuJ6Y</a></li>
<li>Loading jQuery with Dojo 1.7 AMD loader <a href="http://ibm.co/wRPrzm" target="_blank">http://ibm.co/wRPrzm</a></li>
<li>JavaScript API ESRI Inside DOJO <a href="http://bit.ly/y7whZx" target="_blank">http://bit.ly/y7whZx</a></li>
</ol>
<p>Mettendo insieme il tutto ho ottenuto questo risultato: ESRI JSAPI 2.7 + Dojo 1.7 + JQuery 1.7.1 <a href="http://bit.ly/yDgMc8" target="_blank">http://bit.ly/yDgMc8</a></p>

<a href="http://www.caporossi.net/wp-content/gallery/esri/2012-02-20_114923.jpg" title="" rel="lightbox[singlepic126]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/126__300x_2012-02-20_114923.jpg" alt="2012-02-20_114923" title="2012-02-20_114923" />
</a>

<p><span id="more-307"></span></p>
<p>Brevemente spiego qui sotto il codice, che comunque è commentato e quindi basta andare a leggere il sorgente della pagina:</p>
<p>Per prima cosa carico l&#8217;ultima versione di dojo e utilizzando Asynchronous Module Definition (AMD) API carico anche JQuery 1.7.1  :</p>
<blockquote><p>&lt;!&#8211; Carico la versione 1.7.1 di Dojo e utilizzando Asynchronous Module Definition (AMD) API per caricare anche JQuery 1.7.1 &#8211;&gt;<br />
&lt;script type=&#8221;text/javascript&#8221; src=&#8221;http://www.caporossi.net/html5/js/dojo/1.7.1/dojo/dojo.js&#8221;<br />
data-dojo-config=&#8221;parseOnLoad: true,isDebug: true, packages: [<br />
{ name: 'jquery', location: 'http://www.caporossi.net/html5/js/jquery/1.7.1', main: 'jquery-1.7.1' }<br />
]&#8220;&gt;<br />
&lt;/script&gt;</p></blockquote>
<p>A seguire  rinomino il namespace di dojo contenuto all&#8217;interno delle api di ESRI per evitare conflitti:</p>
<blockquote><p>&lt;script type=&#8221;text/javascript&#8221;&gt;<br />
djConfig = {<br />
isDebug: true,<br />
scopeMap: [<br />
[ "dojo", "esriDojo" ],<br />
[ "dijit", "esriDijit" ],<br />
[ "dojox", "esriDojox" ]<br />
]<br />
};<br />
&lt;/script&gt;</p></blockquote>
<p>Carico  l&#8217;ultima versione delle api di ESRI che quindi verranno mappate con i nomi riportati sopra (&#8220;esriDojo&#8221; , ec&#8230;)</p>
<blockquote><p>&lt;!&#8211; Carico la versione 2.7 delle api javascript di esri che contengono all&#8217;interno dojo 1.6.1&#8211;&gt;<br />
&lt;script type=&#8221;text/javascript&#8221; src=&#8221;http://www.caporossi.net/arcgis_js_api/library/2.7/arcgis?v=2.7&#8243;&gt;&lt;/script&gt;</p></blockquote>
<p>Ricarico il djconfig altrimenti rimarrebbe valido solo quello di ESRI</p>
<blockquote><p>&lt;!&#8211; ricarico djConfig per la versione 1.7.1 che altrimenti sarebbe sovra scritta da quella di ESRI&#8211;&gt;<br />
&lt;script type=&#8221;text/javascript&#8221;&gt;<br />
djConfig = dojo.config;<br />
dojo.require(&#8220;dijit.dijit&#8221;);<br />
dojo.require(&#8220;dijit.layout.BorderContainer&#8221;);<br />
dojo.require(&#8220;dijit.layout.ContentPane&#8221;);<br />
esriDojo.require(&#8220;esri.map&#8221;);<br />
esriDojo.require(&#8220;esri.arcgis.utils&#8221;);<br />
esriDojo.require(&#8220;esri.IdentityManager&#8221;);<br />
&lt;/script&gt;</p></blockquote>
<p>Carico le parti di jQuery che effettivamente mi servono,  ora dojo che risponde all&#8217;alias di $ e il modulo jQuery all&#8217;alias di jQuery, senza alcun conflitto.</p>
<p>Molto importante il flag define.amd.jQuery su true in modo che il Dojo loader possa caricare  jQuery. Infatti c&#8217;è una protezione specifica nel codice jQuery che impedisce che venga caricato da loader che non supportano il caricamento di più versioni di jQuery in una singola pagina. Nel nostro caso siamo sicuri che nella pagina ci sarà una sola versione di jquery e quindi possiamo disabilitare il controllo.</p>
<blockquote><p>&lt;script type=&#8221;text/javascript&#8221;&gt;<br />
define.amd.jQuery = true;<br />
require(["jquery", "dojo","dojo/domReady!"], function(jquery, $){<br />
$.byId(&#8216;dojoInfo&#8217;).innerHTML=&#8221;&lt;b&gt;Dojo:&lt;/b&gt;&#8221; + $.version;<br />
$.byId(&#8216;jqueryInfo&#8217;).innerHTML=&#8221;&lt;b&gt;JQuery:&lt;/b&gt;&#8221; + jquery.fn.jquery;<br />
});<br />
&lt;/script&gt;</p></blockquote>
<p>Spero che possa essere utile.</p>
<p>Qui trovate un esempio di uso e potete vedere il codice completo</p>
<p>ESRI JSAPI 2.7 + Dojo 1.7 + JQuery 1.7.1 <a href="http://bit.ly/yDgMc8">http://bit.ly/yDgMc8</a></p>
<p>Gianluca</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2012%2F02%2F20%2Fesri-js-api-2-7-dojo-1-7-jquery-1-7%2F&amp;title=ESRI%20JS%20API%202.7%20%20%2B%20Dojo%201.7%20%2B%20JQuery%201.7" id="wpa2a_4"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2012/02/20/esri-js-api-2-7-dojo-1-7-jquery-1-7/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ASICS Cumulus 12 vs ASICS Cumulus 13</title>
		<link>http://www.caporossi.net/2011/07/28/asics-cumulus-12-vs-asics-cumulus-13/</link>
		<comments>http://www.caporossi.net/2011/07/28/asics-cumulus-12-vs-asics-cumulus-13/#comments</comments>
		<pubDate>Thu, 28 Jul 2011 12:32:30 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[asics cumulus]]></category>
		<category><![CDATA[maratona]]></category>
		<category><![CDATA[RUNNINGEVOLUTION]]></category>
		<category><![CDATA[scarpe]]></category>
		<category><![CDATA[Venezia]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=284</guid>
		<description><![CDATA[Dopo 3 paia di Asics Cumulus 12 ho acquistato un paio di Asics Cumulus 13. Prima di prenderle girando su internet ho cercato le differenze per capire cosa avrei trovato. Tutti i siti e recensioni riportavano che era praticamente la stessa scarpa con piccole differenze&#8230;. in effetti a prima vista sembra cosi ma poi guardandole [...]]]></description>
			<content:encoded><![CDATA[<p>Dopo 3 paia di Asics Cumulus 12 ho acquistato un paio di Asics Cumulus 13.</p>
<p>Prima di prenderle girando su internet ho cercato le differenze per capire cosa avrei trovato. Tutti i siti e recensioni riportavano che era praticamente la stessa scarpa con piccole differenze&#8230;. in effetti a prima vista sembra cosi ma poi guardandole bene e usandole si vedono e sentono tante piccole differenze.</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 08.07.52.jpg" title="" rel="lightbox[singlepic115]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/115__640x480_2011-07-25 08.07.52.jpg" alt="2011-07-25 08.07.52" title="2011-07-25 08.07.52" />
</a>

<p><span id="more-284"></span>Premesso che come corsa sono un supinatore, sono scarpe che uso per allenamento di tutti i giorni sopratutto nei medi e lunghi.</p>
<p>Con le asics cumulus 12 mi sono trovato sempre molto bene unici difetti riscontrati la facilità di bucarsi il tessuto sopra l&#8217;alluce di solito succede intorno ai 500 km, altro difetto essendo supinatore tendo a consumare il tacco nel lato esterno e vado a consumarlo propio in un punto dove cade un&#8217;intaglio della suola con il risultato che dopo 600-700 km in quel punto la suola è finita quando ancora tutto il resto della suola è ancora in buona stato.</p>
<p>Cominciamo con le differenze da me riscontrate (quelle arancioni sono le nuove cumulus 13) :</p>
<p>1)Suola è diversa sopratutto per la presenza della guidance line nella nuova cumulus 13</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 21.23.18.jpg" title="" rel="lightbox[singlepic125]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/125__320x240_2011-07-25 21.23.18.jpg" alt="2011-07-25 21.23.18" title="2011-07-25 21.23.18" />
</a>

<p>La suola delle cumulus 13 sembra piu reattiva almeno per come mi ricordavo le cumulus 12, chiaramente ora dopo 600 km la reattività è quasi nulla <img src='http://www.caporossi.net/wp-includes/images/smilies/icon_wink.gif' alt=';-)' class='wp-smiley' /> </p>
<p>2)Tallone, è la parte dove ho riscontrato maggiori differenze</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 08.11.41.jpg" title="" rel="lightbox[singlepic124]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/124__320x240_2011-07-25 08.11.41.jpg" alt="2011-07-25 08.11.41" title="2011-07-25 08.11.41" />
</a>

<p>tessuto a trama piu fine, nelle nuove cumulus 13 il tallone è meno avvolto, c&#8217;è piu spazio fra il malleolo e il bordo della scarpa, è come se fosse leggermente piu alta di suola e il piede resta piu esterno rispetto alla scarpa, la parte che copre il tendine di achille è piu stretta.</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 08.10.53.jpg" title="" rel="lightbox[singlepic123]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/123__320x240_2011-07-25 08.10.53.jpg" alt="2011-07-25 08.10.53" title="2011-07-25 08.10.53" />
</a>

<p>Il gel sotto il tacco nella parte interna è piu lungo e arriva piu in alto.</p>
<p>&nbsp;</p>
<p>3)bordino suola esterna</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 08.09.03.jpg" title="" rel="lightbox[singlepic118]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/118__320x240_2011-07-25 08.09.03.jpg" alt="2011-07-25 08.09.03" title="2011-07-25 08.09.03" />
</a>

<p>E&#8217; stato aggiunto un bordino nella parte interna della suola, la striscia nera che si vede nella foto, molto utile perchè nelle cumulus 12 verso la fine della loro vita, la suola tendeva astaccarsi proprio in quel punto.</p>
<p>4)Lacci e linguetta.</p>

<a href="http://www.caporossi.net/wp-content/gallery/asics-cumulus/2011-07-25 08.09.27.jpg" title="" rel="lightbox[singlepic119]" >
	<img class="ngg-singlepic ngg-center" src="http://www.caporossi.net/wp-content/gallery/cache/119__320x240_2011-07-25 08.09.27.jpg" alt="2011-07-25 08.09.27" title="2011-07-25 08.09.27" />
</a>

<p>Non ci sono piu i passanti in stoffa, sicuramente molto comodi per stringere velocemente le scarpe&#8230;ma forse permettevano ai lacci di scorrere troppo&#8230;.. comunque non se ne sente la mancanza. Molto positivoi trovo la linguetta leggermente piu lunga, nelle 12 mi ha sempre dato fastidio la linguetta veramente troppo corta.</p>
<p>&nbsp;</p>
<p><strong>Considerazioni finali</strong></p>
<p>Ci sono tanti piccoli cambiamenti.</p>
<p>Il bello della cumulus rispetto a tante altre scarpe che ho provato, è che mi ci trovo subito a mi agio, mi sembra di mettere una scarpa con cui ho fatto tanti km anche quando sono nuove;-)</p>
<p>La 13 mi da la sensazione di avere una suola decisamente piu reattiva rispetto alla 12.</p>
<p>La 12 mi fasciava di più il tallone avrei potuto correrci anche senza allacciarle, invece con la 13 sento il tallone meno fasciatoè come se il tallone fosse leggermente più in alto rispetto al bordo della scarpa. anche come corsa nei primi giorni ho avuto la sensazione che sia leggermente più alto la suola del tallone.</p>
<p>Ora bisogna solo correrci&#8230;.. e visto che sto preparando la maratona di Venezia del 23 Ottobre anche queste scarpe per fine settembre saranno finite&#8230;..</p>
<p>&nbsp;</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2011%2F07%2F28%2Fasics-cumulus-12-vs-asics-cumulus-13%2F&amp;title=ASICS%20Cumulus%2012%20vs%20ASICS%20Cumulus%2013" id="wpa2a_6"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2011/07/28/asics-cumulus-12-vs-asics-cumulus-13/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Pettorale Maratona di Venezia 2011</title>
		<link>http://www.caporossi.net/2011/05/12/pettorale-maratona-di-venezia-2011/</link>
		<comments>http://www.caporossi.net/2011/05/12/pettorale-maratona-di-venezia-2011/#comments</comments>
		<pubDate>Thu, 12 May 2011 12:35:41 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[famiglia]]></category>
		<category><![CDATA[maratona]]></category>
		<category><![CDATA[Venezia]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=273</guid>
		<description><![CDATA[Ci siamo è arrivato il pettorale per la Maratona di Venezia. Numero 1360, non male. come detto nel precedente post ero partito per fare di nuovo la Maratona di Firenze, ma poi il presidente (Fausto) della società per cui corro mi ha fatto giustamente notare, che Firenze già  l&#8217;ho fatta, che il tempo c&#8217;era e [...]]]></description>
			<content:encoded><![CDATA[<p style="text-align: justify;"><a title="pettorale" rel="lightbox[pettorale]" href="http://www.caporossi.net/wp-content/uploads/2011/05/2011-05-12_142654.jpg"><img class="size-full wp-image-276" title="Pettorale Maratona di Venezia 2011" src="http://www.caporossi.net/wp-content/uploads/2011/05/2011-05-12_142654.jpg" alt="" width="553" height="134" /></a></p>
<p style="text-align: justify;">Ci siamo è arrivato il pettorale per la Maratona di Venezia.</p>
<p style="text-align: justify;">Numero 1360, non male.</p>
<p style="text-align: justify;">come detto nel precedente post ero partito per fare di nuovo la Maratona di Firenze, ma poi il presidente (Fausto) della società per cui corro mi ha fatto giustamente notare, che Firenze già  l&#8217;ho fatta, che il tempo c&#8217;era e quindi perchè non provare Venezia.</p>
<p style="text-align: justify;">Mi sono dovuto anche sbrigare perchè i pettorali sono gia finiti&#8230;&#8230;&#8230;&#8230;</p>
<p style="text-align: justify;">Ora devo rivedere la tabella ma il tempo c&#8217;è.</p>
<p style="text-align: justify;">Spero di andare su con tutta la famiglia, quindi devo organizzare bene la &#8220;missione&#8221; non posso fare il barbone come quando sono da solo&#8230;&#8230; speriamo solo che non mi facciano camminare troppo il giorno prima.</p>
<p style="text-align: justify;">Ora mi metto a rivedere la tabella di allenamento.</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2011%2F05%2F12%2Fpettorale-maratona-di-venezia-2011%2F&amp;title=Pettorale%20Maratona%20di%20Venezia%202011" id="wpa2a_8"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2011/05/12/pettorale-maratona-di-venezia-2011/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Aumento i KM</title>
		<link>http://www.caporossi.net/2011/05/06/aumento-i-km/</link>
		<comments>http://www.caporossi.net/2011/05/06/aumento-i-km/#comments</comments>
		<pubDate>Fri, 06 May 2011 07:30:34 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=263</guid>
		<description><![CDATA[Eccomi di nuovo a scrivere sul blog. Dopo la delusione della Maratona di Roma ero sicuro di andare sotto le 3h21’ di Firenze 2010 e il passaggio alla mezza faceva ben sperare, ma poi ……. È andata come è andata . Nelle mese di Aprile ho corso…ma senza costanza, senza un obbiettivo. Mi sono messo [...]]]></description>
			<content:encoded><![CDATA[<p>Eccomi di nuovo a scrivere sul blog.</p>
<p>Dopo la delusione della Maratona di Roma ero sicuro di andare sotto le 3h21’ di Firenze 2010 e il passaggio alla mezza faceva ben sperare, ma poi ……. È andata come è andata .</p>
<p>Nelle mese di Aprile ho corso…ma senza costanza, senza un obbiettivo.</p>
<p>Mi sono messo a rianalizzare il mio diario di corsa per vedere quando ho avuto le migliori prestazioni e il dato che più risalta,non sono le ripetute o il tipo di allenamento, ma il chilometraggio!!! Nei periodi in cui per almeno 8 settimane (due mesi) ho corso regolarmente almeno 60 km a settimana poi ho fatto i tempi migliori.</p>
<p>Partendo da questa considerazione ho preso come prima decisione, quella di cominciare a correre tutti i giorni, che in fondo è il modo piu semplice per aumentare il chilometraggio., poi mi sono fissato un obbiettivo di lungo periodo ,Maratona di Firenze il 27 Novembre 2011, con l’idea di andare sotto le 3h15’. Ho messo giù una tabella 18 settimane che quindi parte il 25 luglio, è una tabella molto impegnativa soprattutto sotto il profilo km a settimana, per arrivare a quei km e non infortunarmi lo devo fare con molta calma, si dice di non aumentare il km settimanali mai più di un 10% quindi se uno corre 50km a settimana e vuole arrivare a 90km ci vogliono circa 6-7 settimane.</p>
<p>Visto che dovevo aumentare lentamente i km e c’era un buco di 13 settimane ho fatto un’altra tabella in cui aumento il km e provo a migliorarmi sui 10000.</p>
<p>&nbsp;</p>
<p>Nel prossimo post la tabella che sto seguendo di 13 settimane per migliorarmi sui 10000.</p>
<p>Non so se funzionerà, ma comunque è servita come stimolo, ho ritrovato la voglia di correre e mi sto allenando tutti i giorni.</p>
<p>ciaoooooooooooooo</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2011%2F05%2F06%2Faumento-i-km%2F&amp;title=Aumento%20i%20KM" id="wpa2a_10"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2011/05/06/aumento-i-km/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>1° settimana Preparzione Maratona di roma 2010</title>
		<link>http://www.caporossi.net/2009/11/04/1%c2%b0-settimana-preparzione-maratona-di-roma-2010/</link>
		<comments>http://www.caporossi.net/2009/11/04/1%c2%b0-settimana-preparzione-maratona-di-roma-2010/#comments</comments>
		<pubDate>Wed, 04 Nov 2009 18:02:36 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[allenamenti]]></category>
		<category><![CDATA[maratona]]></category>
		<category><![CDATA[Roma]]></category>
		<category><![CDATA[Roma-Ostia]]></category>
		<category><![CDATA[RUNNINGEVOLUTION]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=184</guid>
		<description><![CDATA[Finalmente riesco atrovare il tempo di nalizzare la prima settimana di allenamento in preparazione alla maratona di Roma. Ho corso in tutto 5 volte e concluso con la corsa dei santi Il venerdi purtroppo non sono riuscito ad allenarmi, come era previsto in tabella, quindi i km tota si sono fermati a 55 contro i [...]]]></description>
			<content:encoded><![CDATA[<p>Finalmente riesco atrovare il tempo di nalizzare la prima settimana di allenamento in preparazione alla maratona di Roma.</p>
<p>Ho corso in tutto 5 volte e concluso con la</p>
<p><a href="http://www.corsadeisanti.it/">corsa dei santi</a></p>
<p>Il venerdi purtroppo non sono riuscito ad allenarmi, come era previsto in tabella, quindi i km tota si sono fermati a 55 contro i 66 previsti, ma proprio per questo motivo la domenica sono riuscito ad affrontare riposato la gara, realizzando il mio personale sui 10.000 metri</p>
<p>Dalle uscite e dai tempi che sto realizzando credo di aver stimato dei ritmi leggermente lenti nella tabella di preaparzuione</p>
<p><a href="http://www.caporossi.net/2009/10/29/tabella-allenamento-roma-–-ostia-maratona-roma-2010/">Tabella Preparazione</a></p>
<p>aspetto ancora una due settimane e sepoi vedo di restare ancora sotto, la ritocco!!!!</p>
<p>Comunque la gamba  sta cominciando a girare bene tanto è che il mio garmin forerunner 305 mi da un passaggio al 10 km della corsa dei santi di<span style="font-size: medium;"><span style="color: #ff0000;"> 4<span style="color: #ff0000;">2&#8217;28&#8242;</span></span></span><span style="font-size: medium;"><span style="color: #ff0000;">&#8216;</span></span> che sarebbe il mio personale sulla distanza!! considerando che non è sicuramente una delle corse piu veloce viste le salite , la folla all&#8217;inizio e i sampietrini&#8230;&#8230;..</p>
<p>Peccato non poter partecipare a corri al tiburtino ma spero di ripetermi alla &#8220;Best Woman&#8221; il 13/12</p>
<p><br class="spacer_" /></p>
<p>aggiungo una foto della bellissima giornata di domenica.</p>
<p><img class="alignnone size-thumbnail wp-image-185" title="0055" src="http://www.caporossi.net/wp-content/uploads/2009/11/0055-400x400.jpg" alt="0055" width="559" height="474" /></p>
<p><br class="spacer_" /></p>
<p><br class="spacer_" /></p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2009%2F11%2F04%2F1%25c2%25b0-settimana-preparzione-maratona-di-roma-2010%2F&amp;title=1%C2%B0%20settimana%20Preparzione%20Maratona%20di%20roma%202010" id="wpa2a_12"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2009/11/04/1%c2%b0-settimana-preparzione-maratona-di-roma-2010/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Tabella allenamento Roma – Ostia &amp; Maratona Roma 2010</title>
		<link>http://www.caporossi.net/2009/10/29/tabella-allenamento-roma-%e2%80%93-ostia-maratona-roma-2010/</link>
		<comments>http://www.caporossi.net/2009/10/29/tabella-allenamento-roma-%e2%80%93-ostia-maratona-roma-2010/#comments</comments>
		<pubDate>Thu, 29 Oct 2009 20:51:17 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Varie]]></category>
		<category><![CDATA[allenamenti]]></category>
		<category><![CDATA[maratona]]></category>
		<category><![CDATA[Roma]]></category>
		<category><![CDATA[Roma-Ostia]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[RUNNINGEVOLUTION]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=177</guid>
		<description><![CDATA[Eccomi qua a buttare giu la tabella per preparare la mezza Roma-Ostia e la Maratona di Roma. Cominciamo con le considerazioni. Mancano 22 settimane alla Maratona e 19 all Roma Ostia, quindi i tempi sono giusti. Intendo fare molti lunghi per non avere la crisi dopo il 30 km come l&#8217;anno scorso, quindi portare i [...]]]></description>
			<content:encoded><![CDATA[<p>Eccomi qua a buttare giu la tabella per preparare la mezza Roma-Ostia e la Maratona di Roma.</p>
<p>Cominciamo con le considerazioni.</p>
<p>Mancano 22 settimane alla Maratona e 19 all Roma Ostia, quindi i tempi sono giusti.</p>
<p>Intendo fare molti lunghi per non avere la crisi dopo il 30 km come l&#8217;anno scorso, quindi portare i km settimanali ad almeno 90 negli ultimi 2 mesi, e fare diverse uscite sopra i 30 km.</p>
<p>i miei obiettivi&#8230;&#8230; bella domanda&#8230;.. direi sotto 1h35&#8217;00&#8221; per la mezza e sotto 3h30&#8217;00&#8221; per la maratona.</p>
<p><span id="more-177"></span><br class="spacer_" /></p>
<p>queste sono + o &#8211; i passi a cui attualmente eseguo i diversi allenamenti:</p>
<table style="width: 613px; height: 62px;" border="1" cellspacing="1" cellpadding="1" bgcolor="#ffffff" bordercolor="#0000ff">
<tbody>
<tr style="background-color: #ffffff;" valign="top">
<td width="64" height="39" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">Distanze</span></span></span></strong></span></td>
<td width="36" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">200</span></span></span></strong></span></td>
<td width="39" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">400</span></span></span></strong></span></td>
<td width="36" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">500</span></span></span></strong></span></td>
<td width="47" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">1000</span></span></span></strong></span></td>
<td width="42" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">1500<br />
 2000</span></span></span></strong></span></td>
<td width="39" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">3000<br />
 4000</span></span></span></strong></span></td>
<td width="44" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">5000<br />
 7000</span></span></span></strong></span></td>
<td width="47" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">Medio<br />
 </span></span></span></strong></span></td>
<td width="49" align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">Lento</span></span></span></strong></span></td>
<td style="text-align: center;" width="50"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">Lungo<br />
 lento</span></span></span></strong></span></td>
<td width="50" align="center">
<p><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">Recupero</span></span></span></strong></p>
</td>
</tr>
<tr style="background-color: #ffffff;" valign="top">
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">tempo</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">38&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">1&#8217;25&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">2&#8217;00&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">4&#8217;05&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">4&#8217;10&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">4&#8217;20&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">4&#8217;25&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">4&#8217;4</span></span></span>5&#8221;</strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">5&#8217;10&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #003366;"><strong><span style="color: #ff0000;"><span style="background-color: #ffffff;"><span style="color: #000080;">5&#8217;20&#8243;</span></span></span></strong></span></td>
<td align="center"><span style="color: #ff0000;"><strong><span style="background-color: #ffffff;"><span style="color: #000080;">5&#8217;30&#8221;</span></span></strong></span><strong> </strong></td>
</tr>
</tbody>
</table>
<p>Qui sotto una tabella di massima, anche se per esperienze passate sono oramai consapevole che da qui a marzo la cambiero tantissime volte, vuoi per impedimenti di vario tipo (meteo,salute,lavoro,famiglia ecc.ecc.) o perchè sono cambiate le mie condizioni di forma, che mi portano a aumentare o diminuire il passo al km delle varie sedute.</p>
<p><br class="spacer_" /></p>
<p>In bianco quanto previsto e in <span style="color: #33cccc;">celestino</span> quello che ho effettuato, in modo da vedere se riesco a stare in tabella!!!</p>
<p>L&#8217;ultima colonna a destra sono i km settimanali.</p>
<p>REC: Recupero</p>
<p>CL: Corsa Lenta</p>
<p>LL: Lungo Lento</p>
<p>RL: Ripetute Lunghe</p>
<p>RB: Ripetute Brevi</p>
<p>CM: Corsa Media</p>
<p><br class="spacer_" /></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td colspan="13" align="center"><strong><span style="background-color: #ff0000;"><span style="color: #ffffff;">Ottobre 2009</span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;">giorno</th>
<th style="font-size: 8pt;">riscald.</th>
<th style="font-size: 8pt;">ritmo</th>
<th style="font-size: 8pt;">min/km</th>
<th style="font-size: 8pt;">durata</th>
<th style="font-size: 8pt;">km</th>
<th style="font-size: 8pt;">cardio</th>
<th style="font-size: 8pt;">rip.</th>
<th style="font-size: 8pt;">recupero</th>
<th style="font-size: 8pt;">seguito</th>
<th style="font-size: 8pt;">stretch.</th>
<th style="font-size: 8pt;">km tot.</th>
<th style="width: 15px;">km</th>
</tr>
<tr class="post" valign="top" bgcolor="#8b0000">
<td style="text-align: right;"><span style="color: #ffffff;"><span style="background-color: #ff0000;">dom 25</span></span></td>
<td style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;"><strong>Maratonina delle castagne</strong></span></td>
<td></td>
</tr>
<tr class="post" style="color: #00CC00" valign="top">
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;"> </span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">30&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #33cccc;"> </span></td>
<td style="TEXT-ALIGN: left"><span style="color: #33cccc;">04&#8242; 37&#8242;</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">0h 44&#8242; 38&#8242;</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">9,65</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">170</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;"> </span></td>
<td><span style="color: #33cccc;"> </span></td>
<td><span style="color: #33cccc;"> </span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;"> </span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">14</span></td>
<td></td>
</tr>
<tr class="post" valign="top">
<td style="text-align: right;"><span style="color: #ffffff;">lun 26</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr class="post" style="color: #00CC00" valign="top">
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">10</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #33cccc;">REC</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #33cccc;">05&#8242; 27&#8221;</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">0h 32&#8242; 44&#8221;</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">6</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">142</span></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">10&#8242;</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #33cccc;">8</span></td>
<td><span style="color: #ff0000;">8</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 27</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #33cccc;">10&#8242;</span></td>
<td><span style="color: #33cccc;">CL</span></td>
<td><span style="color: #33cccc;">04&#8217;50&#8221;</span></td>
<td align="right"><span style="color: #33cccc;">0h 58&#8242; 08&#8221;</span></td>
<td align="right"><span style="color: #33cccc;">12</span></td>
<td align="right"><span style="color: #33cccc;">160</span></td>
<td align="right"><span style="color: #33cccc;"> </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #33cccc;">10&#8242;</span></td>
<td align="right"><span style="color: #33cccc;">14</span></td>
<td><span style="color: #ff0000;">22</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 28</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11" align="right"><span style="color: #33cccc;">Riposo </span></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 29</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">15</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">17</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #33cccc;">15&#8242;</span></td>
<td><span style="color: #33cccc;">LL</span></td>
<td><span style="color: #33cccc;">05&#8217;03&#8221;</span></td>
<td align="right"><span style="color: #33cccc;">1h 15&#8242; 40&#8221;</span></td>
<td align="right"><span style="color: #33cccc;">15</span></td>
<td align="right"><span style="color: #33cccc;">147</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #33cccc;">10&#8242;</span></td>
<td align="right"><span style="color: #33cccc;">18.5</span></td>
<td><span style="color: #ff0000;">40.5</span></td>
</tr>
<tr>
<td style="text-align: right;"><span style="color: #ffffff;">ven 30</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">CL</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 10&#8221; </span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">12</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: left"></td>
<td style="TEXT-ALIGN: left"></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 31</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo pre gara</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
</tbody>
</table>
<p><span style="color: #ffffff;"><br />
 </span></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td colspan="13" align="center"><strong><span style="color: #ffffff;"><span style="background-color: #ff0000;">Novembre 2009</span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;"><span style="color: #ffffff;">giorno</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">riscald.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">ritmo</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">min/km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">durata</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">cardio</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">rip.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">recupero</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">seguito</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">stretch.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km tot.</span></th>
<th style="width: 15px;"><span style="color: #ffffff;">km </span></th>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 1</span></span></span></td>
<td style="TEXT-ALIGN: center; FONT-WEIGHT: bold" colspan="11" align="right" bgcolor="#8b0000"><span style="color: #ffffff;">Corsa dei Santi</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">66</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; <br />
 </span></td>
<td></td>
<td><span style="color: #00ccff;">04&#8217;13&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">0h45&#8217;30&#8221; <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">10.8 <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">171 <br />
 </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14.5</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">55</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 2</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; <br />
 </span></td>
<td><span style="color: #00ccff;">REC</span></td>
<td><span style="color: #00ccff;">05&#8217;21&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">0h53&#8217;56&#8221; <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">10 <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">140 <br />
 </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">12 <br />
 </span></td>
<td style="text-align: right;"><span style="color: #ff0000;">12</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 3</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">1.0</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5 <br />
 </span></td>
<td align="right"><span style="color: #ffffff;">3&#8217;30&#8221; </span></td>
<td align="right"><span style="color: #ffffff;"><br />
 </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; <br />
 </span></td>
<td><span style="color: #00ccff;">RL</span></td>
<td><span style="color: #00ccff;">3&#8217;52&#8221;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">1.0</span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">5 <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">3&#8217;30&#8221; <br />
 </span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; <br />
 </span></td>
<td align="right"><span style="color: #00ccff;">12 <br />
 </span></td>
<td style="text-align: right;"><span style="color: #ff0000;">24</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 4</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 5</span></td>
<td align="right"><span style="color: #ffffff;">15&#8221;</span></td>
<td><span style="color: #ffffff;">CM</span></td>
<td><span style="color: #ffffff;">04&#8217;45&#8221;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;"><br />
 </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">11</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">15&#8242;</span></td>
<td><span style="color: #00ccff;">CM</span></td>
<td><span style="color: #00ccff;">04&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">0h36&#8217;40&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">8</span></td>
<td align="right"><span style="color: #00ccff;">158</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">11</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">35</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 6</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">REC</span></td>
<td><span style="color: #00ccff;">05&#8217;23&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">0h43&#8217;10&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">8</span></td>
<td align="right"><span style="color: #00ccff;">150</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">11</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">46</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 7</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 8</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">9</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">12</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">68</span></td>
</tr>
<tr>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">04&#8217;30&#8221;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">7</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">9</span></td>
<td style="text-align: right;"><span style="color: #00ffff;"><span style="color: #ff0000;">55</span></span></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">lun 9</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">REC</span></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">05&#8217;00&#8221;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">1h00&#8217;00&#8221;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">12</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">14</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">14</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 10</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">CL</span></td>
<td><span style="color: #00ccff;">05&#8217;04&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">1h01&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td align="right"><span style="color: #00ccff;">150</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">14</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">28</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 11</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">28&#8217;40&#8221;     6 km</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">34</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 12</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">15</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">16</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td></td>
<td><span style="color: #00ccff;">05&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">50&#8217;10&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td align="right"><span style="color: #00ccff;">148</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">11</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">45</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 13</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">20&#8242;</span></td>
<td><span style="color: #00ccff;">RB</span></td>
<td><span style="color: #00ccff;">4&#8217;03&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">12&#8217;10</span></td>
<td align="right"><span style="color: #00ccff;">3</span></td>
<td align="right"><span style="color: #00ccff;">168</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">20&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">55</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 14</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">CL</span></td>
<td><span style="color: #00ccff;">05&#8217;15&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">42&#8217;05&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">8</span></td>
<td align="right"><span style="color: #00ccff;">137</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">65</span></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 15</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">18</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">20</span></td>
<td><span style="color: #ffffff;">84</span></td>
</tr>
<tr style="text-align: right;">
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td style="text-align: left;"><span style="color: #00ccff;">LL</span></td>
<td style="text-align: left;"><span style="color: #00ccff;">05&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">1h39&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">18</span></td>
<td align="right"><span style="color: #00ccff;">141</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">21</span></td>
<td><span style="color: #ff0000;">86</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 16</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td style="text-align: right;"><span style="color: #ff0000;"><br />
 </span></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo </span></td>
<td style="text-align: right;"><span style="color: #ff0000;">0</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 17</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">RB</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">0,4</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"><span style="color: #ffffff;">1&#8217;30&#8221; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td style="text-align: right;"></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">RB</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">0,4</span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td align="right"><span style="color: #00ccff;">1&#8217;30&#8221;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">12</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 18</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #00ccff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 19</span></td>
<td align="right"><span style="color: #ffffff;">25&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">6</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243;</span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">7</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">CL</span></td>
<td><span style="color: #00ccff;">04&#8217;49&#8221;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td align="right"><span style="color: #00ccff;">145</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">15</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">27</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 20</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">REC</span></td>
<td><span style="color: #00ccff;">05&#8217;32&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">55&#8217;25&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">10 </span></td>
<td align="right"><span style="color: #00ccff;">144 </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; </span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">39</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 21</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">CL</span></td>
<td><span style="color: #00ccff;">05&#8217;15&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">1h03&#8217;00&#8221; </span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td align="right"><span style="color: #00ccff;">145</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">14</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">53</span></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 22</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">21</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">23</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">74</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">LL</span></td>
<td><span style="color: #00ccff;">05&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">44&#8217;05&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">8</span></td>
<td align="right"><span style="color: #00ccff;">145</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">63</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 21</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ff0000;">0</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 24</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242; </span></td>
<td><span style="color: #00ccff;">RL</span></td>
<td><span style="color: #00ccff;">04&#8217;15&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">21&#8217;13&#8221; </span></td>
<td align="right"><span style="color: #00ccff;">5</span></td>
<td align="right"><span style="color: #00ccff;">163 </span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10 </span></td>
<td align="right"><span style="color: #00ccff;">11</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ff0000;">11</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 25</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr style="text-align: right;">
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">05&#8217;20&#8221;     10 km       140</span></td>
<td><span style="color: #ff0000;">21</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 26</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">15</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">16</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td><span style="color: #00ccff;">REC</span></td>
<td><span style="color: #00ccff;">05&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">1h00&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td align="right"><span style="color: #00ccff;">140</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">12</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">33</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 27</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td><span style="color: #00ccff;">CM</span></td>
<td><span style="color: #00ccff;">04&#8217;36&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">1h08&#8217;54&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">15</span></td>
<td align="right"><span style="color: #00ccff;">161</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">15</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">48</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 28</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo</span><span style="color: #00ccff;"> </span></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 29</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">10</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">12</span></td>
<td><span style="color: #ffffff;">72</span></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #00ccff;">05&#8217;29&#8221;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">1h49&#8217;30&#8221;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">20</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">144</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #00ccff;">20</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">68</span></td>
</tr>
</tbody>
</table>
<p><span style="color: #ffffff;"><br />
 </span></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td colspan="13" align="center"><strong><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">Dicembre 2009</span></span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;"><span style="color: #ffffff;">giorno</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">riscald.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">ritmo</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">min/km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">durata</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">cardio</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">rip.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">recupero</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">seguito</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">stretch.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km tot.</span></th>
<td style="width: 15px;"><span style="color: #ffffff;">km</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 30</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">0</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 1</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">CL</span></td>
<td><span style="color: #00ccff;">05&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">27&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">5</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">7</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">7</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 2</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr style="text-align: center;">
<td align="right"></td>
<td colspan="11"><span style="color: #00ccff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 3</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">1</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">6</span></td>
<td align="right"><span style="color: #ffffff;">3&#8242; 30&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">9</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">RB</span></td>
<td><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;">0.4</span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td align="right"><span style="color: #00ccff;">1&#8217;30&#8221;</span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">17</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 4</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">REC</span></td>
<td><span style="color: #00ccff;">4&#8217;54&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">29&#8217;36&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">6</span></td>
<td align="right"><span style="color: #00ccff;">149</span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;"> </span></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">6</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">23</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 5</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 03&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo</span></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 6</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">21</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">25</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">80</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">GARA</span></td>
<td><span style="color: #00ccff;">04&#8217;08&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">39&#8217;57&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">10</span></td>
<td align="right"><span style="color: #00ccff;">176</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">13</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">36</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 7</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">0</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 8</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">GARA</span></td>
<td><span style="color: #00ccff;">04&#8217;15&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">43&#8217;58&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">10.3</span></td>
<td align="right"><span style="color: #00ccff;">172</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">14</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">14</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 9</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td style="text-align: center;" colspan="11"><span style="color: #00ccff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 10</span></td>
<td align="right"><span style="color: #ffffff;">25&#8242;</span></td>
<td><span style="color: #ffffff;">RB</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">0,5</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"><span style="color: #ffffff;">2&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td><span style="color: #00ccff;">RB</span></td>
<td><span style="color: #00ccff;"></span></td>
<td align="right"><span style="color: #00ccff;">40&#8217;00&#8221;</span></td>
<td align="right"><span style="color: #00ccff;">0,5</span></td>
<td align="right"><span style="color: #00ccff;">151</span></td>
<td align="right"><span style="color: #00ccff;">4</span></td>
<td align="right"><span style="color: #00ccff;">500m</span></td>
<td align="right"><span style="color: #00ccff;"></span></td>
<td align="right"><span style="color: #00ccff;">10&#8242;</span></td>
<td align="right"><span style="color: #00ccff;">8</span></td>
<td style="text-align: right;"><span style="color: #ff0000;">22</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 11</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 12</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 13</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">12</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">14</span></td>
<td><span style="color: #ffffff;">68</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 14</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 15</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">9</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">11</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 16</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 17</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">15</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">17</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 18</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 19</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 20</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">26</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">28</span></td>
<td><span style="color: #ffffff;">94</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 21</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 22</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 23</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 24</span></td>
<td align="right"><span style="color: #ffffff;">25&#8242;</span></td>
<td><span style="color: #ffffff;">RB</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">0,5</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"><span style="color: #ffffff;">2&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 25</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 26</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 27</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">14</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">16</span></td>
<td><span style="color: #ffffff;">84</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 28</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 29</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 30</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 31</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td><span style="color: #ffffff;">04&#8242; 13&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">1,0</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">6</span></td>
<td align="right"><span style="color: #ffffff;">3&#8242; 30&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">9</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
</tbody>
</table>
<p><span style="color: #ffffff;"><br />
 </span></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td colspan="13" align="center"><strong><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">Gennaio 2010</span></span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;"><span style="color: #ffffff;">giorno</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">riscald.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">ritmo</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">min/km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">durata</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">cardio</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">rip.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">recupero</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">seguito</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">stretch.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km tot.</span></th>
<td style="width: 15px;"><span style="color: #ffffff;">km</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 1</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 2</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 3</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">29</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">31</span></td>
<td><span style="color: #ffffff;">84</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 4</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 5</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 6</span></td>
<td style="text-align: center;" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 7</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">2</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">3</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">9</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 8</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 9</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 10</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">17</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">20</span></td>
<td><span style="color: #ffffff;">75</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 11</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 12</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 13</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 14</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">16</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">18</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 15</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 16</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 17</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="FONT-WEIGHT: bold"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 30&#8243;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">31</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">34</span></td>
<td><span style="color: #ffffff;">98</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 18</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 19</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 20</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 21</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">2,0</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">4</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">11</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 22</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">REC</span></td>
<td style="text-align: left;"><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10</span></td>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: right"></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 23</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 24</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 48&#8243;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">17</span></td>
<td><span style="color: #ffffff;">74</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 25</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 26</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 27</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 28</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">LL</span></td>
<td><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">15</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">16</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 29</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 30</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 31</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CM</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 45&#8243;</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">20</span></td>
<td style="font-weight: bold;" align="right"></td>
<td style="font-weight: bold;" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">23</span></td>
<td><span style="color: #ffffff;">79</span></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td></td>
</tr>
</tbody>
</table>
<p><span style="color: #ffffff;"><br class="spacer_" /></span></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td colspan="13" align="center"><strong><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">Febbraio 2010</span></span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;"><span style="color: #ffffff;">giorno</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">riscald.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">ritmo</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">min/km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">durata</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">cardio</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">rip.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">recupero</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">seguito</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">stretch.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km tot.</span></th>
<td><span style="color: #ffffff;">km</span></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 1</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 2</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 3</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 4</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">3</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">3</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 5</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 6</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 7</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold"><span style="color: #ffffff;">CLS</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 48&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">17</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">19</span></td>
<td><span style="color: #ffffff;">73</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 8</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 9</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 10</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 11</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 12</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 13</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 14</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="FONT-WEIGHT: bold"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">19</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">40</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">96</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 15</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 16</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">9,9</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 17</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 18</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">3</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">3</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 19</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 20</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 21</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CLS</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">04&#8242; 48&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">15</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">17</span></td>
<td><span style="color: #ffffff;">71</span></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 22</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 16</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 17</span></td>
<td style="TEXT-ALIGN: center" colspan="11" align="right"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td colspan="11" align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 25</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 26</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 27</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td style="TEXT-ALIGN: left"><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">4</span></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">6</span></td>
<td></td>
</tr>
<tr>
<td align="right"></td>
<td align="right"></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="text-align: right;"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 28</span></span></span></td>
<td style="text-align: center;" colspan="11"><span style="color: #ffffff;">Mezza Maratona Roma &#8211; Ostia</span></td>
<td><span style="color: #ffffff;">67</span></td>
</tr>
<tr>
<td style="TEXT-ALIGN: right"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td style="TEXT-ALIGN: center"></td>
<td></td>
</tr>
</tbody>
</table>
<p><span style="color: #ffffff;"><br />
 </span></p>
<table style="width: 620px; border-collapse: collapse; font-family: arial; font-size: 10pt;" border="1">
<tbody>
<tr>
<td style="TEXT-ALIGN: center" colspan="13"><strong><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">Marzo 2010</span></span></span></strong></td>
</tr>
<tr>
<th style="font-size: 8pt;"><span style="color: #ffffff;">giorno</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">riscald.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">ritmo</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">min/km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">durata</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">cardio</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">rip.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">recupero</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">seguito</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">stretch.</span></th>
<th style="font-size: 8pt;"><span style="color: #ffffff;">km tot.</span></th>
<td><span style="color: #ffffff;">km</span></td>
</tr>
<tr>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">lun 1</span></td>
<td><span style="color: #ffffff; text-align: right;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 2</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 3</span></td>
<td class="style1" style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td colspan="11"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 4</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5,0</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">2</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">13</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 5</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 6</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">14</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 7</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">LL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 20&#8243;</span></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">20</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">22</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">81</span></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold" align="right"><span style="color: #ffffff;">lun 8</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 9</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 10</span></td>
<td style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td colspan="11"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 11</span></td>
<td align="right"><span style="color: #ffffff;">20&#8242;</span></td>
<td><span style="color: #ffffff;">RL</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">2</span></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">13</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 12</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">REC</span></td>
<td><span style="color: #ffffff;">05&#8242; 30&#8242;</span></td>
<td></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td style="text-align: right;"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="text-align: right;"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 13</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">12</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 14</span></span></span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">CL</span></td>
<td style="font-weight: bold;"><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">16</span></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="FONT-WEIGHT: bold" align="right"></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;">18</span></td>
<td style="TEXT-ALIGN: right"><span style="color: #ffffff;">75</span></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">lun 15</span></td>
<td colspan="11"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mar 16</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">mer 17</span></td>
<td style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td colspan="11"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">gio 18</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8243;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">8</span></td>
<td></td>
<td></td>
<td align="right"><span style="color: #ffffff;">5&#8242; 00&#8243; </span></td>
<td align="right"><span style="color: #ffffff;">5 all. 100m </span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">10</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">ven 19</span></td>
<td style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;">Riposo</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td colspan="11"></td>
<td></td>
</tr>
<tr>
<td align="right"><span style="color: #ffffff;">sab 20</span></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td><span style="color: #ffffff;">CL</span></td>
<td><span style="color: #ffffff;">05&#8242; 10&#8221;</span></td>
<td></td>
<td align="right"><span style="color: #ffffff;">4,0</span></td>
<td></td>
<td></td>
<td align="right"></td>
<td align="right"></td>
<td align="right"><span style="color: #ffffff;">10&#8242;</span></td>
<td align="right"><span style="color: #ffffff;">6</span></td>
<td></td>
</tr>
<tr>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
<td></td>
</tr>
<tr bgcolor="#8b0000">
<td style="font-weight: bold;" align="right"><span style="color: #ffffff;"><span style="background-color: #ff0000;"><span style="color: #ffffff;">dom 21</span></span></span></td>
<td style="TEXT-ALIGN: center" colspan="11"><span style="color: #ffffff;">Maratona di Roma</span></td>
<td><span style="color: #ffffff;">67</span></td>
</tr>
</tbody>
</table>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2009%2F10%2F29%2Ftabella-allenamento-roma-%25e2%2580%2593-ostia-maratona-roma-2010%2F&amp;title=Tabella%20allenamento%20Roma%20%E2%80%93%20Ostia%20%26%23038%3B%20Maratona%20Roma%202010" id="wpa2a_14"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2009/10/29/tabella-allenamento-roma-%e2%80%93-ostia-maratona-roma-2010/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Inizio Preparazione Roma-Ostia &amp; Maratona di Roma</title>
		<link>http://www.caporossi.net/2009/10/23/inizio-preparazione-roma-ostia-maratona-di-roma/</link>
		<comments>http://www.caporossi.net/2009/10/23/inizio-preparazione-roma-ostia-maratona-di-roma/#comments</comments>
		<pubDate>Fri, 23 Oct 2009 12:18:48 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[Running]]></category>
		<category><![CDATA[allenamenti]]></category>
		<category><![CDATA[maratona]]></category>
		<category><![CDATA[Roma]]></category>
		<category><![CDATA[Roma-Ostia]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=114</guid>
		<description><![CDATA[Da lunedi si inizia la preparazione per Roma &#8211; Ostia e a seguire la maratona di Roma. Le date sono 28 febbraio 2010 per la mezza maratona Roma &#8211; Ostia e 21 marzo 2010 per la maratona di Roma. L&#8217;anno scorso le ho corse entrambe con questi tempi: Roma-Ostia  1:38:37 Maratona di Roma  3:49:10 Al [...]]]></description>
			<content:encoded><![CDATA[<p style="text-align: justify;">Da lunedi si inizia la preparazione per Roma &#8211; Ostia e a seguire la maratona di Roma.</p>
<p>Le date sono 28 febbraio 2010 per la mezza maratona Roma &#8211; Ostia e 21 marzo 2010 per la maratona di Roma.</p>
<p>L&#8217;anno scorso le ho corse entrambe con questi tempi:</p>
<p>Roma-Ostia  1:38:37</p>
<p>Maratona di Roma  3:49:10</p>
<p>Al momento la mia condizione è discreta ho nelle gambe dei lunghi di 20 -23 km e corro i 10000 in circa 43&#8242;</p>
<p><span id="more-114"></span></p>
<p>Gli obiettivi sono di portare la mezza maratona sotto 1:35:00 e la maratona sotto 3:30: la grossa differenza fra i due obbiettivi rispetto all&#8217;anno scorso, è basato sul fatto che ho corso molto bene la mezza mentre non ero preparato per la maratona, avendo nelle gambe solo un lungo di circa 30km.</p>
<p>Quest&#8217;anno mi ripropongo di fare molti piu lunghi e di aumentare anche il km settimanale portandolo intorno ai 90 km almeno nei 2 mesi che precedono la maratona.</p>
<p>Voglio anticipare i lunghi per non ritrovarmi nella situazione che a causa della mezza maratona non riuscire a fare lunghi oltre i 30 km nelle 5 settimane che precedono la maratona.</p>
<p>Ecco il percorso della Roma-Ostia</p>
<p><br class="spacer_" /></p>
<p><img class="aligncenter" title="Percorso Roma-Ostia" src="http://www.caporossi.net/wp-content/uploads/2009/10/Cattura-300x150.jpg" alt="Percorso Roma-Ostia" width="550" height="275" /></p>
<p>e della maratona di Roma</p>
<p><br class="spacer_" /></p>
<p><img class="aligncenter" title="maratona Roma" src="http://www.caporossi.net/wp-content/uploads/2009/10/maratona.PNG" alt="maratona Roma" width="550" height="442" /></p>
<p>nel prossimo articolo una bozza della tabella di allenamento e poi almeno una volta a settima un post sui progressi</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2009%2F10%2F23%2Finizio-preparazione-roma-ostia-maratona-di-roma%2F&amp;title=Inizio%20Preparazione%20Roma-Ostia%20%26%23038%3B%20Maratona%20di%20Roma" id="wpa2a_16"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2009/10/23/inizio-preparazione-roma-ostia-maratona-di-roma/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Pistone bucato GSXR 1000 K6</title>
		<link>http://www.caporossi.net/2009/09/15/pistone-bucato/</link>
		<comments>http://www.caporossi.net/2009/09/15/pistone-bucato/#comments</comments>
		<pubDate>Tue, 15 Sep 2009 13:31:16 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[GSXR]]></category>
		<category><![CDATA[Varie]]></category>
		<category><![CDATA[1100]]></category>
		<category><![CDATA[gsxr 1000]]></category>
		<category><![CDATA[motore]]></category>
		<category><![CDATA[suzuki]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=97</guid>
		<description><![CDATA[Purtroppo ho bucato un pistone della mia amata GSXR 1000 l&#8217;k6. Le cause non sono ancora chiare&#8230;. ma il risultato è qui sotto]]></description>
			<content:encoded><![CDATA[<p>Purtroppo ho bucato un pistone della mia amata GSXR 1000 l&#8217;k6.</p>
<p><br class="spacer_" /></p>
<p>Le cause non sono ancora chiare&#8230;. ma il risultato è qui sotto</p>
<p><a href="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_4F7D34A1-209E-440B-8282-EC2EFD0DAF45.jpeg" rel="lightbox[97]"><img class="size-full wp-image-364 alignleft" src="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_4F7D34A1-209E-440B-8282-EC2EFD0DAF45.jpeg" alt="" width="225" height="300" /></a><a href="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_740052C3-3E28-4D2E-882D-C20F84626D5A.jpeg" rel="lightbox[97]"><img class="alignnone size-full wp-image-364" src="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_740052C3-3E28-4D2E-882D-C20F84626D5A.jpeg" alt="" width="225" height="300" /></a></p>
<p><span id="more-97"></span></p>
<p><br class="spacer_" /></p>
<p><a href="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_EC4F3812-342A-44D2-8A49-6E82E5F27601.jpeg" rel="lightbox[97]"><img class="alignnone size-full wp-image-364" src="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_EC4F3812-342A-44D2-8A49-6E82E5F27601.jpeg" alt="" width="225" height="300" /></a><a href="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_CED22C6C-CAAE-4873-8F36-CC08C77A3520.jpeg" rel="lightbox[97]"><img class="alignnone size-full wp-image-364" src="http://www.caporossi.net/wp-content/uploads/2009/09/p_2048_1536_CED22C6C-CAAE-4873-8F36-CC08C77A3520.jpeg" alt="" width="225" height="300" /></a></p>
<p><br class="spacer_" /></p>
<p><a href="http://www.caporossi.net/wp-content/uploads/2009/09/l_2048_1536_C0FDDA15-2A13-42C1-A046-4E3BDF61A7EF.jpeg" rel="lightbox[97]"><img class="alignnone size-full wp-image-364" src="http://www.caporossi.net/wp-content/uploads/2009/09/l_2048_1536_C0FDDA15-2A13-42C1-A046-4E3BDF61A7EF.jpeg" alt="" width="300" height="225" /></a></p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2009%2F09%2F15%2Fpistone-bucato%2F&amp;title=Pistone%20bucato%20GSXR%201000%20K6" id="wpa2a_18"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2009/09/15/pistone-bucato/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>IPhone 3GS 3.0.1 jailbreak hackulo installous</title>
		<link>http://www.caporossi.net/2009/09/08/iphone-3gs-3-0-1-jailbreak-hackulo-installous/</link>
		<comments>http://www.caporossi.net/2009/09/08/iphone-3gs-3-0-1-jailbreak-hackulo-installous/#comments</comments>
		<pubDate>Tue, 08 Sep 2009 12:45:28 +0000</pubDate>
		<dc:creator>Gianluca Caporossi</dc:creator>
				<category><![CDATA[iphone]]></category>
		<category><![CDATA[CYDIA]]></category>
		<category><![CDATA[hackulo]]></category>
		<category><![CDATA[INSTALLOUS]]></category>

		<guid isPermaLink="false">http://www.caporossi.net/?p=93</guid>
		<description><![CDATA[Dopo solo 2 giorni di IPhone, ho cominciato a guardare sul web su cosa ci si poteva installare/personalizzare. Dopo un giretto  su APP Store, e scaricato quelle 3-4 applicazioni free mi sono messo a cercare come caricare applicazioni senza pagare&#8230;&#8230;.. Sono l&#8217;ultima persona che puo scrivere un tutorial avendo l&#8217;Iphone solo da 2 giorni e [...]]]></description>
			<content:encoded><![CDATA[<p>Dopo solo 2 giorni di IPhone, ho cominciato a guardare sul web su cosa ci si poteva installare/personalizzare.</p>
<p>Dopo un giretto  su APP Store, e scaricato quelle 3-4 applicazioni free mi sono messo a cercare come caricare applicazioni senza pagare&#8230;&#8230;.. Sono l&#8217;ultima persona che puo scrivere un tutorial avendo l&#8217;Iphone solo da 2 giorni e quindi mi limiterò  asegnalarvi dove cercare e che passi seguire&#8230;.. cosi da non perdere un pommerigio come ho fatto io&#8230;&#8230;ma ora tutto funziona e praticamente si è aperto un mondo di applicazioni, mantenedo allo stesso tempo le vecchie funzionalita e accesso all&#8217; App Store ufficiale.</p>
<p><br class="spacer_" /></p>
<p>Primo passo eseguire il corretto <span>Unlock/Jailbreak Tutorial a seconda della versione di Iphone e firmware avete per questo c&#8217;è questa fantastica pagina web</span></p>
<p>http://www.iclarified.com/entry/index.php?enid=2311</p>
<p><br class="spacer_" /></p>
<p>Cliccate sulla vostra configurazione e magicamente avrete il tutorial per <span>Unlock/Jailbreak  e tutti i link per scaricare i vari pezzi necessari.</span></p>
<p><span id="more-93"></span><br class="spacer_" /></p>
<p><span>E&#8217; tutto piu facile a farsi che a dirlo&#8230;.  Alla fine avrete un Iphone identico a prima solo che sara sbloccato e all&#8217;interno troverete una nuova applicazione </span><span><strong>CYDIA</strong></span></p>
<p style="text-align: center;"><span><img src="http://www.iphoneitalia.com/wp-content/uploads/2009/06/IMG_0636.PNG" alt="" width="320" height="480" /></span></p>
<p style="text-align: justify;"><span>Questa applicazione vi permettera di installare applicazioni che non provengono da app store ma anche da app Cydia.</span></p>
<p style="text-align: justify;"><span>Qui troverete molte applicazioni free mentre altre sono a pagamento.</span></p>
<p style="text-align: justify;"><span>Ora vedete solo la punta dell&#8217; iceberg!!!! Per avere piu programmi a disposizione dovete installare</span></p>
<p style="text-align: justify;"><strong>INSTALLOUS</strong></p>
<p style="text-align: center;"><span><img src="http://1.bp.blogspot.com/_TL5VgEJaOto/SXCpb3ofCvI/AAAAAAAAAps/cRu_0ZkvL4E/s400/IMG_0006.png" alt="" width="267" height="400" /></span></p>
<p style="text-align: justify;"><span>Per fare questo dovete aggiungere un source a Cydia  questo </span>http://cydia.hackulo.us/</p>
<p style="text-align: center;"><img src="http://1.bp.blogspot.com/_TL5VgEJaOto/SXCoHcst67I/AAAAAAAAApc/DqBLX7CRHaE/s400/IMG_0042.png" alt="" width="267" height="400" /></p>
<p style="text-align: justify;">aggiunto questo source avrete a disposizione nell&#8217;elenco dei software anche INSTALLOUS, lo intallate e avrete questa situazione</p>
<p style="text-align: center;"><img class="aligncenter" src="http://4.bp.blogspot.com/_TL5VgEJaOto/SXCoX0yOtmI/AAAAAAAAApk/ER_AhrU3ymw/s400/IMG_0038.png" alt="" width="267" height="400" /></p>
<p style="text-align: justify;">Ora esplorate e capirete subito cosa si può fare <img src='http://www.caporossi.net/wp-includes/images/smilies/icon_wink.gif' alt=';)' class='wp-smiley' /> </p>
<p style="text-align: justify;">Ciao</p>
<p><a class="a2a_dd a2a_target addtoany_share_save" href="http://www.addtoany.com/share_save#url=http%3A%2F%2Fwww.caporossi.net%2F2009%2F09%2F08%2Fiphone-3gs-3-0-1-jailbreak-hackulo-installous%2F&amp;title=IPhone%203GS%203.0.1%20jailbreak%20hackulo%20installous" id="wpa2a_20"><img src="http://www.caporossi.net/wp-content/plugins/add-to-any/share_save_171_16.png" width="171" height="16" alt="Share"/></a></p>]]></content:encoded>
			<wfw:commentRss>http://www.caporossi.net/2009/09/08/iphone-3gs-3-0-1-jailbreak-hackulo-installous/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
	</channel>
</rss>

