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Metodologie di allenamento
Training and Racing with a Power Meter - allenamento con paradigma FTP
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<blockquote data-quote="gioca63" data-source="post: 6892643" data-attributes="member: 15179"><p> <table style='width: 100%'><tr><th><p style="text-align: left">Athlete</p> </th><th><p style="text-align: left">Critical speed (m/s)</p> </th><th><p style="text-align: left">Curvature constant of speed–time relationship (m)</p> </th><th><p style="text-align: left">Marathon time (h min s)</p> </th><th><p style="text-align: left">Mean speed (m/s)</p> </th><th><p style="text-align: left">% of critical speed</p> </th></tr><tr><td><p style="text-align: left">Patrick Makau Musyoki</p> </td><td><p style="text-align: center">5.72</p> </td><td><p style="text-align: center">287</p> </td><td><p style="text-align: left">2.03:38</p> </td><td><p style="text-align: center">5.69</p> </td><td><p style="text-align: center">99</p> </td></tr><tr><td><p style="text-align: left">Haile Gebrselassie</p> </td><td><p style="text-align: center">5.91</p> </td><td><p style="text-align: center">351</p> </td><td><p style="text-align: left">2.03:59</p> </td><td><p style="text-align: center">5.67</p> </td><td><p style="text-align: center">96</p> </td></tr><tr><td><p style="text-align: left">Eliud Kipchoge</p> </td><td><p style="text-align: center">6.04</p> </td><td><p style="text-align: center">250</p> </td><td><p style="text-align: left">2.04:05</p> </td><td><p style="text-align: center">5.67</p> </td><td><p style="text-align: center">94</p> </td></tr><tr><td><p style="text-align: left">Geoffrey Mutai</p> </td><td><p style="text-align: center">5.83</p> </td><td><p style="text-align: center">290</p> </td><td><p style="text-align: left">2.04:15</p> </td><td><p style="text-align: center">5.66</p> </td><td><p style="text-align: center">97</p> </td></tr><tr><td><p style="text-align: left">Ayele Abshero</p> </td><td><p style="text-align: center">5.82</p> </td><td><p style="text-align: center">352</p> </td><td><p style="text-align: left">2.04:23</p> </td><td><p style="text-align: center">5.65</p> </td><td><p style="text-align: center">97</p> </td></tr><tr><td><p style="text-align: left">Samuel Kamau Wanjiru</p> </td><td><p style="text-align: center">5.99</p> </td><td><p style="text-align: center">224</p> </td><td><p style="text-align: left">2.05:10</p> </td><td><p style="text-align: center">5.62</p> </td><td><p style="text-align: center">94</p> </td></tr><tr><td><p style="text-align: left">Evans Rutto Limo</p> </td><td><p style="text-align: center">5.59</p> </td><td><p style="text-align: center">616</p> </td><td><p style="text-align: left">2.05:50</p> </td><td><p style="text-align: center">5.59</p> </td><td><p style="text-align: center">100</p> </td></tr><tr><td><p style="text-align: left">Khalid Khannouchi</p> </td><td><p style="text-align: center">5.70</p> </td><td><p style="text-align: center">372</p> </td><td><p style="text-align: left">2.05:38</p> </td><td><p style="text-align: center">5.60</p> </td><td><p style="text-align: center">98</p> </td></tr><tr><td><p style="text-align: left">Felix Limo</p> </td><td><p style="text-align: center">5.92</p> </td><td><p style="text-align: center">298</p> </td><td><p style="text-align: left">2.06:14</p> </td><td><p style="text-align: center">5.57</p> </td><td><p style="text-align: center">94</p> </td></tr><tr><td><p style="text-align: left">António Pinto</p> </td><td><p style="text-align: center">6.00</p> </td><td><p style="text-align: center">231</p> </td><td><p style="text-align: left">2.06:36</p> </td><td><p style="text-align: center">5.55</p> </td><td><p style="text-align: center">93</p> </td></tr><tr><td><p style="text-align: left">Steve Jones</p> </td><td><p style="text-align: center">5.80</p> </td><td><p style="text-align: center">294</p> </td><td><p style="text-align: left">2.07:13</p> </td><td><p style="text-align: center">5.53</p> </td><td><p style="text-align: center">95</p> </td></tr><tr><td><p style="text-align: left">Mohamed Farah</p> </td><td><p style="text-align: center">5.75</p> </td><td><p style="text-align: center">373</p> </td><td><p style="text-align: left">2.08:21</p> </td><td><p style="text-align: center">5.48</p> </td><td><p style="text-align: center">95</p> </td></tr><tr><td><p style="text-align: left">Mean</p> </td><td><p style="text-align: center">5.84</p> </td><td><p style="text-align: center">328</p> </td><td><p style="text-align: left">2.05:27</p> </td><td><p style="text-align: center">5.61</p> </td><td><p style="text-align: center">96</p> </td></tr><tr><td><p style="text-align: left">SD</p> </td><td><p style="text-align: center">0.14</p> </td><td><p style="text-align: center">104</p> </td><td><p style="text-align: left">0.01:28</p> </td><td><p style="text-align: center">0.07</p> </td><td><p style="text-align: center">2</p> </td></tr></table><p></p><p>questi sono marziani due ore e spicci appena sotto critical speed</p></blockquote><p></p>
[QUOTE="gioca63, post: 6892643, member: 15179"] [TABLE] [TR] [TH][LEFT]Athlete[/LEFT][/TH] [TH][LEFT]Critical speed (m/s)[/LEFT][/TH] [TH][LEFT]Curvature constant of speed–time relationship (m)[/LEFT][/TH] [TH][LEFT]Marathon time (h min s)[/LEFT][/TH] [TH][LEFT]Mean speed (m/s)[/LEFT][/TH] [TH][LEFT]% of critical speed[/LEFT][/TH] [/TR] [TR] [TD][LEFT]Patrick Makau Musyoki[/LEFT][/TD] [TD][CENTER]5.72[/CENTER][/TD] [TD][CENTER]287[/CENTER][/TD] [TD][LEFT]2.03:38[/LEFT][/TD] [TD][CENTER]5.69[/CENTER][/TD] [TD][CENTER]99[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Haile Gebrselassie[/LEFT][/TD] [TD][CENTER]5.91[/CENTER][/TD] [TD][CENTER]351[/CENTER][/TD] [TD][LEFT]2.03:59[/LEFT][/TD] [TD][CENTER]5.67[/CENTER][/TD] [TD][CENTER]96[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Eliud Kipchoge[/LEFT][/TD] [TD][CENTER]6.04[/CENTER][/TD] [TD][CENTER]250[/CENTER][/TD] [TD][LEFT]2.04:05[/LEFT][/TD] [TD][CENTER]5.67[/CENTER][/TD] [TD][CENTER]94[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Geoffrey Mutai[/LEFT][/TD] [TD][CENTER]5.83[/CENTER][/TD] [TD][CENTER]290[/CENTER][/TD] [TD][LEFT]2.04:15[/LEFT][/TD] [TD][CENTER]5.66[/CENTER][/TD] [TD][CENTER]97[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Ayele Abshero[/LEFT][/TD] [TD][CENTER]5.82[/CENTER][/TD] [TD][CENTER]352[/CENTER][/TD] [TD][LEFT]2.04:23[/LEFT][/TD] [TD][CENTER]5.65[/CENTER][/TD] [TD][CENTER]97[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Samuel Kamau Wanjiru[/LEFT][/TD] [TD][CENTER]5.99[/CENTER][/TD] [TD][CENTER]224[/CENTER][/TD] [TD][LEFT]2.05:10[/LEFT][/TD] [TD][CENTER]5.62[/CENTER][/TD] [TD][CENTER]94[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Evans Rutto Limo[/LEFT][/TD] [TD][CENTER]5.59[/CENTER][/TD] [TD][CENTER]616[/CENTER][/TD] [TD][LEFT]2.05:50[/LEFT][/TD] [TD][CENTER]5.59[/CENTER][/TD] [TD][CENTER]100[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Khalid Khannouchi[/LEFT][/TD] [TD][CENTER]5.70[/CENTER][/TD] [TD][CENTER]372[/CENTER][/TD] [TD][LEFT]2.05:38[/LEFT][/TD] [TD][CENTER]5.60[/CENTER][/TD] [TD][CENTER]98[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Felix Limo[/LEFT][/TD] [TD][CENTER]5.92[/CENTER][/TD] [TD][CENTER]298[/CENTER][/TD] [TD][LEFT]2.06:14[/LEFT][/TD] [TD][CENTER]5.57[/CENTER][/TD] [TD][CENTER]94[/CENTER][/TD] [/TR] [TR] [TD][LEFT]António Pinto[/LEFT][/TD] [TD][CENTER]6.00[/CENTER][/TD] [TD][CENTER]231[/CENTER][/TD] [TD][LEFT]2.06:36[/LEFT][/TD] [TD][CENTER]5.55[/CENTER][/TD] [TD][CENTER]93[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Steve Jones[/LEFT][/TD] [TD][CENTER]5.80[/CENTER][/TD] [TD][CENTER]294[/CENTER][/TD] [TD][LEFT]2.07:13[/LEFT][/TD] [TD][CENTER]5.53[/CENTER][/TD] [TD][CENTER]95[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Mohamed Farah[/LEFT][/TD] [TD][CENTER]5.75[/CENTER][/TD] [TD][CENTER]373[/CENTER][/TD] [TD][LEFT]2.08:21[/LEFT][/TD] [TD][CENTER]5.48[/CENTER][/TD] [TD][CENTER]95[/CENTER][/TD] [/TR] [TR] [TD][LEFT]Mean[/LEFT][/TD] [TD][CENTER]5.84[/CENTER][/TD] [TD][CENTER]328[/CENTER][/TD] [TD][LEFT]2.05:27[/LEFT][/TD] [TD][CENTER]5.61[/CENTER][/TD] [TD][CENTER]96[/CENTER][/TD] [/TR] [TR] [TD][LEFT]SD[/LEFT][/TD] [TD][CENTER]0.14[/CENTER][/TD] [TD][CENTER]104[/CENTER][/TD] [TD][LEFT]0.01:28[/LEFT][/TD] [TD][CENTER]0.07[/CENTER][/TD] [TD][CENTER]2[/CENTER][/TD] [/TR] [/TABLE] questi sono marziani due ore e spicci appena sotto critical speed [/QUOTE]
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