Rotronic Logistics 12 02 1086 Driver

28.02.2011 - Slow + 4x2 'recovery 2'

I came to 09.30, temperature 2 ° C Rain.

Right now I'm putting back on track does not stop raining and that more misery, we are at the end of February, now spring is coming, and yet in addition to this we are still close to 0 ° C.

Not to get too cold, I decided to do a short session, but inside I never did it to make changes as I had suggested Franchino. Only instead of 3'-2'-1 'with as many minutes of recovery that I liked a lot, I opted for a 5x2' with 2 'of recovery since the Garmin is not programmable another.

I must say that although I was unable to complete the 5x2 ', but I stopped at the 4 th repeat, I am very happy because the leg, although this is the 3rd exit a row, I felt it came out a beautiful and perky 3'48 "- 3'47" - 3'53 "- 3'58" , and then I literally died.

Me I'm back home doing the usual slow pace accelerated in the final. I have not aerobic capacity to bring down the speed but the feelings are good.

Summary of session:

Tot KM 9.240 - time 41'23 "- average 4'28"

Rotronic Logistics 12.02 1086 Driver

27.02.2011 - 26.02.2011

I came 09.30 am, 2 ° C, rain and snow.

This morning I was going to make an exit at the slow pace of such length that of yesterday or even longer to put k in the legs, but as the temperature, since it was raining with snow at times, especially that recovering from bronchitis and did not want to get too cold, I decided to make an exit so short a slow pace to spin the legs and do not skip your workout.

At the end of the exercise is fluid came away with good feelings. The breathing is not labored, but regular and I managed to do as I did before the last 300 meters accelerating about 3'20 ".

Summary of session:

Tot KM 9.230 - time 42'26 "- average 4'36"

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Lento - Slow 5k + average

I came out at 10.0, temperature 4 ° C, partly cloudy.

This morning I was going to do the usual slow pace of these days, maybe even slower, in order to stretch a bit 'the mileage, maybe up to 15k, but after a few hundred yards I had the good feeling now , breathing did not give me problems the last few days, I felt more free and not like you're pulling out of breath to death at the pace I did before.

So I decided to try to do some medium-k, always feeling, to test the physical and see if it would hold.

After a couple of warm-k, I decided to try to make a medium and a slow k, so as not to overdo it, so it came out in sequence 3 ka 4'18 "- 4'17 "- 4'13" I have to tell the truth I did not imagine they can do. Then, since I was a bit tired and did not want to exaggerate, I traveled to 2k slow pace and then back to an average 4'14 ", then I went again to the slow pace and the last k before returning home I went to 4'22" , ending the session just over 14k with a good average of 4'31 "at the end .

am very satisfied and I hope that this is the beginning of recovery.

PS Because experience counts for much, I must say that as usual Franchino never wrong in what he says. In Tenpa not suspects, he told me to keep quiet, not asking too much of my body, and that I would be back next Monday to train well. Always he is right.

Summary of session:

Tot KM 14.360 - Time 1h04'59 "- average 4'31"

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24.02.2011 - 23.02.2011

I came to 13.30, temperature of 8 ° C serene.

I can not speed up, I exit rate for me, dead bodies. The only thing now is that it was the third consecutive output, otherwise it was better that I stayed sick.

Summary of session:

Tot KM 10.200 - Time 48'27 " - Average 4'44 "

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Lento - Flight

I came to 09.30, 2 ° C, sunny.

output slow pace, with a slight increase as they passed ik, which began on relatively flat 4'48 "/ k and finished with an average of 4'43" / k.

Nothing new, always the usual feelings of those days. The legs are ok, seem to suffer and do not hurt me. The problem is still breathing and the equipment cardio-circulatory how to speed up a little, 'I seem to go out of range.

However slowly even though there are very small improvements.

Summary of session:

Tot KM 12.560 - time 59'27 "- average 4'43"

22 Pink Haier Television

22/02/2011 - Flight + 1500

I came to 09.30, temperature 4 ° C, cloudy.

The good news today is that after a couple of warm-k I managed to make 1500 the "great middle" of 4'21 "/ k, but then the downside is that I gasped to each end like a fish so pull out of the water.

In my opinion, I just have to accept the harsh and sad reality, and instead of trying to speed away, I have to lower the speed and try to do many k as if I was earlier in the season, that I have to put hay in the barn for then accelerate slowly.

Summary of session:

Tot KM 10.210 - time 47'29 "- average 4'38"

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LIVE REPORT - The Secret Hierophant + + Breakfast Wine

19.02.2010 - The Secret Wine + Hierophant + B @ Istanbul Cafe '- Squinzano (LE )

Evening ritrovareamici good for heavy metal that can not be intimidated from home and live ascoltareottima for music, that of ' Istanbul Cafe' .

not include a public propriodelle special occasions (for presence), and the devastating tiratomagicamente sound out of the hat, for the umpteenth time since Houdini Andrea Litt, live begins with the honest presentation of Breakfast Wine .

Exhibition that does gridareal miracle, thanks to my aversion to the modern spread of this New Emo Mosh , or better say sivoglia Core, and a very soft and stylistically scalettatecnicamente

... The fact is that the performance of this front band pass quite unnoticed. Leaving aside the

soundmolto free and idyllic, the first band, the tone changed decidedly conl'inizio exhibition of Hierophant, a demonstration of versatility really commendable, including proof of batteristae majestic madness of the singer, the band we gives a really good test atmosfereche vary between delusions Hardcore , rhythmic timing and rotten in full New York Death Metal and Black interpretation always with a tasteful interpretation. A smudge proof, all of which made me feel good unfiato the qualities of this band to the public 's IstanbulCafe' , which has greatly enjoyed the performance.

In the end the evening cipensano The Secret , hoapprezzato band album, and I appreciate even more after they have enjoyed in Sedel. After the declaration

pienaatmosfera Black by cantantesu what lies ahead, live The Secret of unfolds and twists in a mix of both in riff Blackmetal that the structure of the piece, interrupted by shares Grindcore Crust that both are of sound mind tornarein Converge , with the Supreme result dideliziare and simultaneously dismantle the eardrums of malcapitatoascoltatore. All performed masterfully by each band member.

Excellent hold the stage, perfect timing in the execution of the pieces, easy to vary leatmosfere in pieces through a totally different genre. Bandinsomma good, that gives us a very good live. As too often

accadeormai expensive in Salento, the great value of the band is not gratified dallapresenza public, but this is an old story ... As livein regards the question, these have had the pleasure of seeing good work banddella Italian scene.

Fury

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02/20/2011 - Flight

I went out at 9:45, temperature 6 ° C, light rain.

I stretched kilometers, slightly above and for the first time after the stop I ran for more than 1 hour.

The feelings are always the same. I have trouble breathing, just try to go under 4'40 "I'm in total anguish, so this morning because I wanted to do more miles I have always maintained above the threshold of that.

I'm getting the fear that it will take me a few months before we can get back on my previous levels, as has happened to me last year that I was still one month to split the ankle.

But they've been still little more than 1 month. Now I was still 12 days and I did 10 days of antibiotics. We hope to return as soon as possible in shape. Not that I hurry, it is that I can not breathe properly during exercise and I take a huge effort, as if you were always going at any speed threshold.

Summary of session:

Tot KM 13.320 - Time 1h02'59 "- average 4'43"

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19/02/2011 - 2x400 + Flight

I came to 09.30, temperature 8 ° C, sunny.

This morning I was going to try to speed up a bit 'and it did.

I had planned to do a good warm-up and then make stretch of 400 meters to 4 '/ k and 600-meter recovery and so on.

The problem is that many times, especially when it comes to times like this and we must get into shape, the thought that there is much different from reality. In fact I managed to make only two extensions, then it seemed not to have gone to 4'00 "/ k, but a 3 '/ k. A grind exaggerated. I checked for the sake garmin and saw that I did in the 2400 1'34 ", that is 3'55" / k, but boy, I repeated after the second it took the oxygen tank and the legs did not want to know more go ahead. I went home sadly with my thoughts, even along the last 2 k on the 4'50 "/ k.

I just hope this ends soon!

Summary of session:

Tot KM 10.220 - time 47'47 "- average 4'40"

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Live Report - Folk 'N' Troll + + Drunk On The Horizon Acerba Vox

02/12/2011 - Folk 'Drunk On The Horizon N'Troll + + Acerba Vox @ Olympian Rock - Racale (LE)

In a small country in South Salento, Racale to be precise, a cozy pubs like the Olympian Rock Cafe continued to organize pleasant evenings Metal, which has become the reference point for the narrow circle of metallaridella area that have built up during the meeting live. On this

the evening èabbastanza unusual, given that two of the three bands are scheduled to debuttoassoluto ( Acerba Vox and Drunk On The Horizon ). Headliner, however, young Folk 'N' Troll .

arrival already known subitoche despite being just past the 22:00 there was already a great number dipresenti (quite unusual, given the lack of characteristic puntualitàdel average metalhead), the seats are nearly all employed and had giàcreato a large group near the area to watch live top delconcerto.

open their Acerba Vox , daTricase young band. They appear as "Experimental Metal "but I know that this hannole ideas a bit 'confused, seeing as there was little experimental and anything trattasisemmai of Death Core vagamentethrasheggiante. The quartet are beginners and can be seen, as reflected unpizzico of emotion, but at least have a good sound, though still in "germ" and not yet mature, but with a little 'time and certainly esperienzamigliorerà. Most sicurosembra the drummer (who is also the most technically gifted). Ilsinger also has a good tone (and a fair growl and scream ) numerosipunti shame to lose it with the look, apparently disguised as "Dani Filth "... and want sembrarequalcun other is the worst thing for someone who plays new songs (and not entronel on the choice of character to imitate ...).

Apart from that debut Can be considered sufficient, the personality and maturity will come coltempo if they know better.

After the first set in a classic siassiste malpractice general, almost half the people present (evidentementelì for Acerba Vox ) after the group avervisto friend goes away. This, let's be clear, there are people who haa to do with Metal but soloragazzini fashionistas who support the band they know: the serious people at the end and see all rimanefino groups, clowns desert nonostantesiano now only 23.00.

That said, it is up to Drunk On The Horizon , aldebutto too, but already more than made up by people "surfing". Chitarristasolista drummer and played several years ago in Darkest Insania Soul (from nonconfondere with the most recent Darkest Insania ) while in bassistamilitava Soul's Church. They, too, with a label categoriaabbastanza indefinite as the "Noise" (which refers to 'Hardcore ) when in fact I think their sound is close piùallo Stoner (with to insert some Motorhead) and with good results, the sound is catchy and not boring, lacking in quelqualcosa perhaps more than you make them like the beginning but we giàsu good standard and 4 are fairly casual, it is approfondirel'ascolto penalty to their next live.

To close the evening there are comedetto Folk 'N' Troll , cheall'Olimpio playing at home, since his debut here and have played diversevolte, building a loyal niche audience. The beginning is affidatoa a new piece, very addictive, entitled THE DRINK ERETIC with unsimpatico interlude of songs, but with the second piece, their horse dibattaglia GOD OF pints that the audience goes wild and starts a mosh chedurerà throughout the exhibition. Sugliscudi the singer shows that more and more to refine his growl (pity that between one piece and another is going in and fuck in a somewhat 'clumsy). We then move allastrumentale CRAZY FOR blowjobs (clever title, what a shame to waste it unastrumentale!) But perhaps the piece is less convincing, but the public does not CIFA case el'esibizione slides off very well, including a cover of the Finnish Korpiklaani VODKA, always welcomed and appreciated, a couple of other pieces and we get to AMBER TEARS, pezzocaratteristico another group, which closes the evening.

seratapiuttosto In conclusion, a pleasant, as is often the Olympic Stadium Rock. The public harisposto well (despite the "deserters" mentioned earlier), two new bands sisono presented and it is confirmed now in the next live!

Torrrmentor

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Interview - Necrotorture

many years have passed daqui personally for the last time I saw live, for people without their gliconoscesse are Necrotorture , band-edge scene extreme southern Italy.

You hear a rumor belp 'who are to return assets, will be all right?! Sololeggendo We'll find out who has granted us this interview Alex, singer and band founder of this front very bloody.

1) Hello Alex, who iniziarevorrei to introduce to our readers when and how do Necrotorture maybe a brevecarrellata of all former and current members who have been part of questaband.

Hello guys, the band comepochi at least know that you are not careful in reading the biography, was born sottoil name Suspiria in May 2000, following problemidi rights to avoid the famous films of Dario Argento decided to miostesso give the band the nickname, ie Necrotorture . I was always Alex "Necrotorture" and perhaps for delusions of grandeur, or perhaps PERCRO since undergone a name-brand that would become important, the band decided dichiamare my name ... as I did with the agency. Following cisono were really so many different lineup. There were six of us when we called Suspiria even two singers, but now taken over the reins of the thing, avevosoli 18 years and already had a clear idea of \u200b\u200bwhat I wanted. Unfortunately LaGrande misfortune of Necrotorture fuproprio the instability of the lineup, which saw many drummers including Angelodei Earthquake , but also Vanny of WarGore / Mortifier / Phobic estimated time until arrivareal Antonio Donadeo remember that fighting in Undertakers , VitalRemains , Exhumer , etc. ... So the lineup settled with Gianluca allachitarra, on drums and the legendary Antonio Domenico busy with me anchenegli Splattered Cavities up to the drafting of the mini cdpoi published by Brutal Bands . Today is the last lineup was just me .....

2) at disound Frankly, the job that I love most of all is Blood Feast me reveal some background on this CD? Selection and registration ... dellacopertina

was a CD that kept us davveroimpegnati, lived 70 km away from Antonio and it was not easy to prove, ilbassista Caserta was really all so difficult but we managed a minicd recorded in a truly home-made on a shoestring room provedei known Traitor (RIP) with a few drum tracks but played Amesti, a guitar head in line with Engle and a lot of speed, iltutto since then in the hands of the great Stefano Morabito 16thCellar Studio of Rome, who made a machine that mini cd Brutal with a sound to really livellidi Disgorge and associates. The cover was designed by me in every detail and if you look conattenzione understand what is behind fancy: just think that is raffiguratoun guy who greets his neighbor and has a hidden hand behind the shoulder blade while CONUN perhaps the last survivor of the party blood makes him say ... everything is a unpompino (Ah Ah Ah!) A curiosity? The guy with the severed head on the cover is me, my body really Etest ...

3) The work of Necrotorture where you feel closest to? Know that I could say all, but you should strive (in a good way) and dirmianche why.

Blood Feast absolute inpieno simply because I had reached my goal: to produce songs that were lethal, which sounded exasperated reallocated speed that only a drummer could do as Antonio.

4) I know that in the past avetesupportato bands like Suffocation, Visceral Bleeding and tantealtre: tell me about these experiences? And if you remember a few facts inparticular.

Yes, we played the Mountains Of Death in Switzerland with banddavvero important in view Brutal Death such as those you mentioned: that is, a unique experience ... The first and abroad for unicatrasferta Necrotorture . We were contacted by the organizers of one month from the mini cd: erasegno that the bomb release was putting moltiappassionati KO ears like that.

5) There is talk through dicorridoi entries, one of your comeback. Can you confirm it?

Yes, I confirm: the Necrotorture then re conchitarrista, bassist and drummer Neka , Brutal Death Metal Foggia band plus another guitarist, stillin only on some parts of the mini cd, the rest will be all materialenuovo, all played a more precise and technical, but slightly more lentocome blast ... the Necrotorture tornanoin key Brutal Gore but sorpresenon end we will have a wall of sound more detailed and compact, two chitarresaranno better than one, we will not have the speed of Antonio Donadeo but the wall and the matrix inequality Necrotorture noncambierà ever!

6) Famous Last ritornosulla a scene of many underground bands, especially in Italy. I do not piaceparlare of reunion, a term that is very fashionable in this period. Unatua me comment on this topic? Do you think it is a business issue, and I do not think that this touches you considering that yours is a genereper few but good fans, or there is a return, positive, very generous in time were likely to end up in oblivion?

I think there are reunionfatte for business and others as in my case made for passion, a lot of bands siprendono year long hiatus, I had assumed that by now the Necrotorture were dead, but there are always nellavita twists and here I am riformali. Well, that Care is hardly a reunion but a band that gets back into the game, I averevari reunion purposes ... In Brutal Death Metal civedo little business in my opinion, though not always the case.

7) Alex, changing the subject, your classic texts dealing with topics I dare say, but that did not pass Maidi fashion, what are the rules of your kind. Conl'horror and your relationship with all that splatter around the world is still "alive" inside you? Speak in a free diispirazione of your sources for the texts you write, and then on film, band or whatever.

course a passion for horror still alive, the inspiration of the texts came from the splatter cult horror film by Lucio Fulci Chenoa all familiar with Romero ... but this time something will look something extra Necrotorture reason, we are always in the line of inspiration in key Gore but everything will be sought, anchequesta time I have to give the new product concept a valid alternative aisoliti massacres, this time my serial killer will be more as I invent what studiata.Vedremo!

8) What can we aspettareda part of Necrotorture for the future,?

A wall of sound without ombradi salvation: a few words, only DeathMetal Brutal!

9) Thanks Alex ditutto by the Metal Arch Webzine , chiudiquesta brief interview as you see fit.

Thanks to you guys graziedavvero for the support and the desire to hold high the banner Italian Death Metal, restatesintonizzati on our pages on Facebook, MySpace and more: the Necrotorture are back!

SCUM

Contact:

www.myspcace.com / Necrotorture

Broken Ankle Symptoms

02/17/2011 - 02/15/2011

I came to 13.30, temperature 9 ° C, cloudy.

fourth exit after the stop for bronchitis and finally today was the first day when I came back to breathe properly without having more asthma attacks during exercise.

Now I finished 10 days of antibiotic treatment on Saturday evening and today is Thursday, the body finally starts to show signs of disposal. I've been to all the way out under the 4'40 "/ k and finally I could stretch well over 10k.

Today I am happy and a bit 'more confidence. I have the night shift tonight, so tomorrow will rest, then on Saturday I will try to do some extension and we see as the response.

Summary of session:

Tot KM 11.880 - time 55'02 "- average 4'37"

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Flight - Flight

I came to 10.00, temperature 5 ° C, light rain.

After a day of rest I returned to training. The intention was to push a bit more last time and stretch at least 10k, but after the first 3k facts about 4'40 "/ k, I felt a moment to accelerate to about twenty seconds and I went in respiratory failure, so much so that I could not recover even more by lowering the speed.

I really feel that I lacked oxygen. I had to lower the pace around the 5'00 "/ k I have lowered the mileage a little below the 8k.

Morale is not very good. Maybe it's still early and I do not have enough patience, but I have not had such a good feeling.

Summary of session:

Tot KM 7.780 - time 37'30 "- average 4'49"