WEEK DATE

week 1 2-Sep
3-Sep

4-Sep
5-Sep
6-Sep
7-Sep
8-Sep
week 1

week 2 9-Sep
10-Sep

11-Sep

12-Sep
13-Sep

14-Sep

15-Sep
week 2

week 3 16-Sep

17-Sep

18-Sep
19-Sep
20-Sep

21-Sep
22-Sep
week 3

week 4 23-Sep

24-Sep

25-Sep
26-Sep
27-Sep
28-Sep

29-Sep

week 4

week 5 30-Sep
1-Oct

2-Oct

3-Oct

4-Oct

5-Oct
6-Oct

week 5

week 6 7-Oct

8-Oct

9-Oct
 10-Oct

11-Oct

12-Oct
13-Oct

week 6

week 7 14-Oct

15-Oct
16-Oct
17-Oct
18-Oct

19-Oct
20-Oct

week 7

week 8 21-Oct
22-Oct

23-Oct
24-Oct

25-Oct

26-Oct
 27-Oct

week 8

week 9 28-Oct
29-Oct
30-Oct
31-Oct

1-Nov

2-Nov

3-Nov
week 9

week 10 4-Nov
5-Nov

6-Nov

7-Nov

8-Nov

9-Nov

10-Nov

week 10
week 11 11-Nov
12-Nov
13-Nov
14-Nov
15-Nov
16-Nov
17-Nov
week 11
RUMBO AL MUNDIAL - K42 ADVENTURE MARATHON - VILLA LA ANGOSTURA (ARGENTINA)

bike - 25km (32km/h hilly) + 35' gym

12km easy + (track) 4x500m rec 500m easy
(1'28''-1'30'') + 1000m (road) + recovery
80' easy + 20' core
10km easy
7km shakeout
Red Bull Dolomitenmann (12km - 1500 D+)
20km run - natural progression

70km bike - hilly

double progression: 3km w-up,
2x(4'10-4'00-3'50-3'40-3'30-3'20)
tempo run: 5km w-up, 3x2000 rec. 1000
@3'40 + 3km
50' easy 25' gym
a.m 3km run
p.m 8km run
Drei Zinnen Alpine Run
Drei Zinnen free running
2h50' bike

a.m 40' bike easy

p..m 65' easy run + 30' general strength-core
double progression: 3km w-up,
2x(3km @4'00, 2km @3'45, 1km @3'30, 1km 3'15, 500m fast <3'00)
fartlek 45' (30' with 90'' fast - 90'' easy, 15' with 45'' fast - 45'' easy)
16km easy run + 30' gym
noon: 10km to calm down the nerves
p.m 17km progression
uphill fartlek 10km (7,5% grade, road): 15x(1' hard - 2' easy)
12km tempo: 4x2000 rec 1000
p.m 45' bike wandering
a.m 12km easy run
p.m 12km easy run
a.m 60km bike
p.m 10km bike + 35' gym
16km progression
interval training (track): 6x800 rec 400, 4x400 rec 200
easy run (17,5km) + 30' core
noon (post school): 11km slight progression
p.m 11km slight progression
long run (trail) 29km - 1000D+

2h bike - recovery
a.m. w-up, 800m D+ steep climb (Como-CAO) in 29'00, medium effort downhill,
4km flat progression
p.m 40' bike (17km)

a.m 20' strength-core

noon: 18km easy progression
noon: 10km easy run (post school)
p.m 15km easy run with natural progression
a.m (before school) 30' jog
12km easy run with nice company + 30' core-strength
p.m pre race in Fribourg (30' + strides)
Morat-Fribourg (17,17km - 380 D+)

a.m 30' bike

p.m 50' easy run
a.m. 14km easy run + 30' core-strength
p.m 12km easy run
18km progression
w-up, 3x1000 - 5000 - 3x1000 on gravel

a.m 7km jog

p.m 15km easy run + 30' core-strength
13km easy run - 8x200 rec 1'20'' - 2km easy
Cronoscalata Sarezzo - Sant'Emiliano (5,2km - 850 D+) + long run

a.m. 1h easy run

noon: 30' bike + 30' core-strength
18km progression
6km w-up, 12x120m uphill sprint - 8x(500m fast - 500m easy) intervals (road) + 5km easy
110' bike - hilly
a.m (before school) 11km easy run
p.m 1h easy run + 25' core-strength exercises
35' run + 12x120m stride (grass)
3h15' long run - mountain

1h easy run
a.m 16,4km easy progression
p.m 20' bike + 25' core-strength
17km progression
tempo run: 3km w-up, 5km steady - 1km rec - 5km fartlek - 1km rec - 4km progression

a.m (pre school) 12km easy run

p.m 12km easy run with company + 30' strength/core exercises
40' easy run in Morbegno + 10 strides
a.m 5km shakeout
p.m Trofeo Vanoni

1h easy run
a.m 75' easy progression
24km long run - easy hilly trail
Track workout: 3x(1000-800-600-400-200) rec 300m jog

a.m 14km easy run with nice company

p.m 75' bike - 37km + 20' core/strength
long run: 15' w-up, 40' up - 25' down - 50' up- 10' down

24km long run

Flight Milan-Rome-Buenos Aires - 20' core

a.m 10km easy run Buenos Aires airport + 10' core
noon: flight Buenos Aires - Bariloche
p.m 9km easy r un Villa la Angostura

a.m classic course recce

12km fartlek

a.m 10km easy run

p.m 10km easy run
long run - second part of the course recce

1h easy run
p.m 20' core
a.m 12km run, natural progression + 15' strength
last short fartlek: 10x(40'' strides - 1'20'' easy)
13km run
45' run
30' run including strides
World Championship - K42 Adventure Marathon - Patagonia
10km joy

total distance - run (km)

total distance - bike (km)
run - distance (km) bike - distance TIME (min)

0 25 46
20.1 83

19.5 82
10.3 43
7 30
19 97
20 80
95.9

0 70 156
17.4 67

16 61

12.3 51
11 48

35

0 78 170
91.7

14 19 40

20.7 80

21.3 81
16.8 75
29.9 116

22.6 99
20 77
145.3

24.5 107

0 70 145

18.9 76
16.5 62
17.2 76
22.3 91

29.4 139

128.8

60 126
20 95

18 71

25 104

18.3 84

7.3 31
25 96

113.6

11.5 13 51

26.2 107

20.5 118
 21.8 82

22 95

19 118
28.3 168

149.3

14.6 61

20.3 80
22.2 88
51 115
27.5 116

13.1 54
40 197

137.7

12.3 60
16.4 10 65

20 79
22 66

24.2 105

13.1 55
 23 100

131

13.1 60
19.4 75
24.1 98
20.2 79

14.1 37 61

27.2 140

25 97
143.1

0
19 83

19 115

20.9 79

20.7 87

25.3 150

15.3 62

120.2
 12.3 98
13.3 53
13 53
10.9 45
7.3 31
43 210
10 50
109.8

1366.4
433
notes

finally good feeling! I can actually RUN!

thunderstorm
late evening, Lienz
Third place individual - third place team

with Samuele Porro - 2h36'

final km 3'14 (1st) -3'14 (2nd)

good effort: 2000m in 6'33-6'22-6'11. Felt relaxed, focused

on style

6h drive to Sesto

Good race - 4th place

with Andre, free to run
off to Cittiglio to watch Gloria's race

20,4km 3'52'' avg

3'23'' avg. Bad feelings, just hanging in there

last km (mostly on trail/gravel) 3'29'-3'34-3'21-3'20-3'06

4'28'' avg for the fartlek. Downhill on trails

6'27-3'35-6'28-3'42-6'20-3'36-6'28-3'32 (3'20 avg)
mostly on trails. Last km 3'32-3'25-3'11
2'26-2'27-2'26-2'25-2'24, 69-67-67-67 (rec 1'40-47)

3'34'' last km

2x14,5km loop, pretty fast trails but one rough technical

section (about 1km). Ran with Fabio Ruga for most part.
Pushed the short climbs, felt good. 4'44/km avg with easy
start

progression: 3'25-3'16-3'14-3'03

3'19'' last km

3'35'' last km

Very good race. 12th place with a solid time. 56'02'' -

3'16''/km avg. Only 13'' from 7th place

last km (slightly uphill) 3'25-3'19-3'06. In hospital for skin

allergic reaction afterwards!
Solid workout. Ran well on a gravel road, slightly up and
down, felt good. 3'18-3'03-3'16; 16'03 for 5km; 3'14-2'59-
3'00 (rec 1' jog after 1000m, 3' jog before and after 5000m)

At Torbiere di Iseo. Nice company

Good day. Set the course record (32'43'', previous 33'35'' in
1985 by Fausto Bonzi). 18km medium-easy effort after the
race, part with my coach. 2000m D+ total

last km 3'34-3'29-3'17 (tired)

1'26'' avg for 500 fast, 1'58'' for 500 easy.
51km

pouring rain - alone after school, special atmosphere

Including Bellagio Skyrace 24,5km (shortened due to bad
weather), 2nd place. 10,5km post race and 4km w-up. 4'58''
avg - 2000 D+. Pouring rain for 3h. Felt always efficient and in
control, no risks in the downhill

Felt surprisingly good. Shape is coming up nicely

last km 3'30-3'18-3'01
Alone under pouring rain, but very focused.
5km 16'29 - 1km 3'44 - 5km 16'28 - 1km 3'47 - 4km 3'17-
3'12-3'06-2'52, 16km @3'18 avg

Tired but good

With mountain running italian team

Second leg of legendary Trofeo Vanoni with Nadir and Alex.
Ran 30'03'', I was hoping for a faster time. Felt good on the
climb (20'16'' - best of the day with Cesare Maestri) but bad
downhill. There's room for improvement, and I wasl also very
tired

Feeling sore

400 D+. In control

Trying to keep things as easy as possible. 3'03-2'25-1'45-68-
32''7; 3'04-2'23-1'45-67-32''9, 3'01-2'22-1'43-67-32''1, 300m
rec in 1'25'' avg.

Felt really tired during the bike ride

Very good training. Just me and the mountain. The effort felt
fair, positive. Pushed a bit in the last part of the second climb.
Avoided too much downhill thanks to Fabio who picked me
up at the top. A day to remember

Nice and steady, under the rain. On gravel

Really tired and with no energy during the second run of the
day. Dinner and bed right after. Patagonia …

First part of the world champs course. Took it in the wrong

direction. Natural progression in the final km (3'29)

Felt light and efficient. Great workout: 3x(3'-2'-1' rec 2') +

2x(30'' rec 30'') tot. 12km in 38'08 avg 3'11. Flat course,
gravel. With Cesare

In balance but always at a good pace

1400 D+. Interesting course. Tougher than I thought. Should

be good for next week
A little too fast compared to what I was looking for
Stride is good. Feeling in tune

Slight progression. Just waiting the right time

Ready
Second place. Lost to Jim Walmsley. 3h13'12'' - 39,4km