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ALTITUDE WORKOUTS FOR NOVICES

Contacts:

a.dondi@alfa-eng.net

l.bruni@alfa-eng.net

FIRST week:
A.M.		P.M.

Day 1	Arrival to Addis Abeba	30 mins easy run and jog – stretching – 6 spurts @ medium/fast pace, in a 80/100 mt length
2	40 mins run - stretching – skip - butt kicking run etc.	Rest & Relax – gym is optional
3	1h 30 mins MTB off the roads – stretching	Rest & Relax – gym is optional
4	40 mins easy run – stretching – 10 spurts @ medium/fast pace, length 80/100 mt	Rest & Relax – gym is optional
5	30 mins easy run and jog – stretching	50 mins variable pace run
6	30 mins easy run and jog - stretching + 1h 30” MTB off the roads – stretching	Departure to Welisso or Langano. Overnight stay in lodges
7	Day off to Langano for bird-watching, horse riding and boat excursion. If you chose Welisson you can enjoy an extraordinarly enchanting landscape of Lake Wonchi and have time for a refreshing and rejuvenating spa

SECOND week:

8	60 mins easy run and jog – stretching – 8 spurts @ medium/fast pace , length 80/100 mt	Rest & Relax – gym is optional
9	40 mins run - stretching – skip - butt kicking run etc.	Warm-up + spurts 8x3 mins fast pace run – 2 mins recovery - easy run
10	45 mins MTB off the roads - Stretching	Rest & Relax – gym is optional
11	40 mins easy run – stretching -10 spurts @ medium/fast pace , length 80/100 mt	Rest & Relax – gym is optional
12	30 mins easy run and jog - stretching	60 mins variable pace run
13	40 mins easy run and jog - stretching	1h 45 mins MTB off the roads - stretching
14	Rest & Relax – gym is optional	1h 45 mins MTB off the roads - stretching
15	1h 45 mins MTB off the roads - stretching

General Terms & Conditions

Rates are valid till 31.01.2010 and are inclusive of the following services.

ALTITUDE WORKOUTS FOR NOVICES

Contacts:

a.dondi@alfa-eng.net

l.bruni@alfa-eng.net

Your round trip ticket is booked from Rome, Paris, London or Frankfurt as convenient. You fly Ethiopian Airlnes, economy class.

Your stay is well organized. You can chose to stay in villas with 3 bedrooms and individual bathrooms, or have an option for comfortable hotels, where you can stay in double or twin rooms. For single rooms there will be an additional charge. Please ask.

You will be served delicious meals in our own restaurant Mac Dondi , one of the best in town, widely known for its Italian and international cuisine. Dinner time you will enjoy with us a cool musical soirée.

Our fleet of minibuses will ride you anywhere in great comfort and safety, all day.

You are insured for medical assistance during your stay, including immediate repatriation in case of serious pathology.

Our physiotherapists will work with you closley during workouts.

Our multilingual hostesses play an important role in greeting and taking care of you, and to ensure that you have a comfortable stay with us throughout your session.

Not inclusive : airport taxes , visa charge, alcoholic drinks , minibar consumptions , telephone calls and any other services unlisted in our package.

Medical certificate is required

Over the weekend we have selected two different routes out of Addis. Lake Langano and Welisso. Langano, is a lake of volcanic origin in the Great Rift Valley at an elevation of 1.585 meters. The lake is brown in color and is free of Bilharzia. There are a number of resorts around the lake and water sports are popular. There is also a wide spectrum of wildlife and a huge variety of birds.

Welisso Lake Wonchi. Is one of the most beautiful sites in Ethiopia with a stunning panorama with green forests, islands and hot springs, all within the crater of the lake. A popular maxim says: Welisso’s citizens are long-lived like Methuselah . The average life span in this region is up to 85 years. With or without the benefit of doubt , take it.