There is also “quantum strength” … 
beyond phrases and words, but missing is missing… I know what you mean.
[COLOR=“Red”]6-2-2009[/COLOR]
2h tempo run. First 15’ at ~5.00/km. 1h45’ at 4.25 ~ 4.40 (marathon pace)
1km relax run.
I feel excusted…
7-2-2009
1.30’ Free offroad run pace: 4.45/km. Feel tired. My last run was before 11 hours… I haven’t recover…
28/2/2009
20’ warm up (5.30 ~ 4.50)
1 x 4km (15.05 ~ 3.46/km). I had to do 6km but my back was pulling me and my cardiovascular was not ready for this pace due to my seasonal asthma.
8 x 200m (30’’~31’’ accept last 34’’, 1’.15’’ relax)
4km relax - very easy run.
1-3-2009
30’ Easy run with Stefanie
2-3-2009
25’ ~ 4.40’’/km
4km ~ 4.00’’/km
29-03-2009
20’ warm up
8x200m (27’’ ~ 31’’)
20’ relaxing massage with ems on hamstrings
20’ relaxing massage with ems on calves.
30-3-2009
60’ easy run with Stefanie (5.00/km ~ 4.25/km)
Easy now… I just ran the first 20’ of that!!
22’ :mad: 
1/04/2009
15’ warm up
4 x 50m
5 x 550m (2.00 ~ relax 2’)
EMS
22’ Active Recovery on hamstrings
22’ Active Recovery on caves
Note: I have never imagine how much helpful is the ems. Even I feel very tired after my running program especialy "intervals’, after the ems I feel my legs so light even before my session.
3/04/2009
4 x 50m
3 x 3000m 1) 12.04 (4.01/km), 2) 12.45 (4.15/km), 3) 12.46 (4.15/km), 2 min relax between sessions.
EMS
22’ Active Recovery on hamstrings
22’ Active Recovery on caves
4/04/2009
4+ hours walking with Stefanie
EMS Compex Performance
1h Endurance program on quads
1h Endurance program on hamstrings
Today we visit Leonardo Da Vinci’s museum in Milan. Very very beautiful
Tomorrow Venice… unfortunately I leave from Milan at Monday… I’m planning to get back in a month!
6/04/2009
warm up 15’
4x50m
10x200m ~ 32’’ - 33’’ relax: 1.10’’
4km cool down
Note: My first run in Athens after 10 days in Milan.
7/04/2009
42’ easy run with Stefanie (~5.05/km)
Note: Propably my last run with Stef for April. I will miss you Stef…
8/04/2009
20’ warm up
4 x 60m
8 x 600m (splits: 1.08, 1.09, 1.12, 1.13, 1.13, 1.14, 1.17, 1.18) Recovery: 2 mins.
EMS Compex Performance
30’ Capillarization program on quads
25’ Active recovery on hamstrings
33’ Strength on ABS
Note: I am missing someone…
Impressive.
Splits I mean… 400m :mad:
Me tooooooooooooooo…
That’s what I thought after I wrote that post (well… word :p). Cause those splits were insane for 600m. 
9/04/2009
40 mins easy run (5.10 ~ 4.36/km)
EMS Compex Performance
1h Endurance program on quads
33’ Strength on ABS