Track WorkoutAerobic Power Running Workout: Hill Repeats & Weekly Recap
Weekly running recap focused on aerobic power: hill repeats, track transformations, and tempo runs. Full workout data, splits, and coach analysis.
Running Insights
Thresholds, splits, and race execution. The story of a passion built on fast paces, data analysis, and pushing past the limit.
Track Workout
Track WorkoutAerobic Power & Strength Conversion: From Stadium Stairs to the Track
Aerobic power and strength conversion workout report in Palermo. Stadium stairs, track 400m reps, Polar HR metrics, and coach insights.
Track WorkoutDouble Track Pyramid: Pace Consistency, Recovery Tactics, and Aerobic Stamina
Track session report on a double pyramid workout (200m-500m). Pace breakdown target 3'00"/km, active vs walking recovery analysis, Polar HR data, and coach feedback.
Track Workout10x200m + 2x500m: Speed turnover, Shoe Rotation, and Aerobic Transition
Track workout report on 10x200m and 2x500m reps. Breakdown of actual paces, Nike Vaporfly vs Brooks Ghost 16 comparison, Polar HR data, and coach feedback.
Track Workout10x400m on the Track: Pace Control, Feel, and Rhythm Automation
Track workout log for 10x400m at Stadio delle Palme: feel-based execution, steady 3'20"/km target pace, and highly efficient heart rate control.
Track WorkoutTrack Pyramid Session: 1000-800-600-500-500 & Aerobic Rhythm Rebuilding
Track pyramid breakdown (1000m down to 500m) in Palermo: interval splits, heart rate metrics, and coaching feedback on aerobic recovery.
Track WorkoutTrack Quality Session: 8x400m and Heat Stress Management
Detailed breakdown of an 8x400m track workout in 35°C heat in Palermo: real track lap paces, recovery strategy, and heart rate zone analysis.
Track WorkoutAerobic Loop Workout: 3x820m & Heart Rate Recovery Analysis
Data analysis of a 3x820m aerobic loop running workout: pacing, heart rate recovery dynamics, and coaching insights from Francesco Guglielmino.
Track WorkoutTrack Session: 5x400m + 600m Balancing Heat, Technique, and Lactate Shuttle
Track workout report in Palermo: 5x400m + 600m finish. Pace analysis, active recovery benefits, and lactate shuttle strategy under coach guidance.
ValenciaValencia 10K: New Personal Best and the Next Step Forward
How I ran a 36:36 10K PR at 10K Valencia. Complete race breakdown, pacing strategy, training preparation, and Z4 heart rate zone analysis.
RunningAthens 10K: Through the Birthplace of Running, Climbs, and Pride
How I ran a 38:44 10K at the Athens Authentic Marathon. Complete race breakdown, managing elevation gain, pacing strategy, and Z4 threshold heart rate data.
PalermoXII Palermo Half Marathon: Regaining Form and Structural Balance
Palermo 2025 10K race breakdown: returning from a knee injury, pacing strategy, 184 spm cadence data, and building momentum toward the Athens 10K.