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	<title>allenamenti ecc.&#187; Canottaggio a Roma</title>
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		<title>Roma - Coppa Italia di fondo 7/12/2008</title>
		<link>http://sport.sakamoro.com/2008/12/roma-coppa-italia-fondo-7122008/</link>
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		<pubDate>Sun, 07 Dec 2008 18:38:41 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[4x master over 43 M
Massimo Mauro Francesco Elio
Tempo ufficiale 18&#8242;29&#8243;26
grafico gara:081207_4x_mas_mau_fra_el_gara_rm1
risultati ufficiali: canottaggio.org

percorso completo


081207gara_rm
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		<title>allenamento 20/11/2008</title>
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		<pubDate>Fri, 21 Nov 2008 01:41:02 +0000</pubDate>
		<dc:creator>Mau</dc:creator>
		
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		<description><![CDATA[2x mas mau - assistito - serie di 12x(5+25colpi) @sopra30 (11000m)
081120_2x_mas_mau_silver
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		<title>allenamento 18/11/2008</title>
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		<pubDate>Tue, 18 Nov 2008 19:51:51 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[2x mas mau - assistito - serie di 3&#8242; @24 @26 @28 @30 + partenze
081118_2x_mas_mau
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		<title>allenamento 11/11/2008</title>
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		<pubDate>Tue, 11 Nov 2008 20:24:34 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[2x mass mau silver - assistito - 4500m passo gara + pala fissa - 10.500m
grafico: 081111_2x_mas_mau_silver


percorso completo




rallentamenti sottocosta e in curva



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		<title>allenamento 6/11/2008</title>
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		<pubDate>Thu, 06 Nov 2008 19:52:05 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[4x mass mau fra elio - assistito  - 2x 1500 + esercizi - 11300m
passo sui 1000 (a scendere) 3&#8242;25&#8243;
grafico:081106_4x_mas_mau_fra_el
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		<title>allenamento 25/10/2008</title>
		<link>http://sport.sakamoro.com/2008/10/allenamento-25102008/</link>
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		<pubDate>Sun, 26 Oct 2008 16:27:44 +0000</pubDate>
		<dc:creator>Mau</dc:creator>
		
		<category><![CDATA[palestra]]></category>

		<category><![CDATA[remoergometro]]></category>

		<guid isPermaLink="false">http://sport.sakamoro.com/?p=647</guid>
		<description><![CDATA[Mau - 6K di cui
2K riscaldamento@20c, 2K@22c,1K@26c, circuito gambe(ginocchia6&#215;10@15kg) e braccia(spinta2&#215;20@50Kg), 1K@28c. tempo___
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		<title>allenamento 23/10/2008</title>
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		<pubDate>Thu, 23 Oct 2008 16:17:16 +0000</pubDate>
		<dc:creator>Mau</dc:creator>
		
		<category><![CDATA[palestra]]></category>

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		<description><![CDATA[Iniziato lavoro in palestra:
Mau- remoergometro 6K di cui 2K riscaldamento@19c, 2K@22c, 1K@24c, 1K@26c. tempo 23&#8242;55&#8243;.
circuito misto gambe, braccia, addominali per 1Hr
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		<title>allenamento 21/10/2008</title>
		<link>http://sport.sakamoro.com/2008/10/allenamento-211008/</link>
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		<pubDate>Tue, 21 Oct 2008 16:38:33 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[2x mass emilio - assistito - 8700m
grafico:081021_2x_mas_emilio_silver
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		<title>allenamento 16/10/2008</title>
		<link>http://sport.sakamoro.com/2008/10/allenamento-16102008/</link>
		<comments>http://sport.sakamoro.com/2008/10/allenamento-16102008/#comments</comments>
		<pubDate>Thu, 16 Oct 2008 10:43:02 +0000</pubDate>
		<dc:creator>Mau</dc:creator>
		
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		<description><![CDATA[4x_mas_mau_emilj_fra. 20c@22c/min, 30c@30c/min, 30c recupero, ripet 6x.
grafico: 081016_4x_mas_mau_emilj_fra
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		<title>allenamento 14/10/2008</title>
		<link>http://sport.sakamoro.com/2008/10/allenamento-14102008/</link>
		<comments>http://sport.sakamoro.com/2008/10/allenamento-14102008/#comments</comments>
		<pubDate>Tue, 14 Oct 2008 21:01:11 +0000</pubDate>
		<dc:creator>Mas</dc:creator>
		
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		<description><![CDATA[4x emil mau mas fra (assistito) - (3&#8242;@26+3&#8242;@28)x4 - 10.500m
grafico:081014_4x_emil_mau_mas_fra
]]></description>
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