in the present study of a national 3000-m steeplechase athlete ( age , 37 years ) the anthropometric parameters of the athlete were : 48 kg weight , 162 cm height . she gave her informed consent for the collection of her heart rate and her rating of perceived exertion ( rpe ) during her training and in her competitions in 2011 and 2012 ( at both italian and international meetings ) . she also spent a few months in the higher education and research facility at the high altitude training centre , of the university of champions , iten , kenya , in a period from 2011 into 2012 . within the same structure , she spent time on her training load . the procedures were in accordance with ethical standards , and the study conformed to the declaration of helsinki . speed game , as 15 repetitions of 1 min of slow work followed by 1 min of fast work , for a total of 30 min of work . during the fartlek training , she tried to maintain a heart rate near that of her anaerobic threshold , as evaluated by the mader test . other possible training included interval training ( 10 repetitions of 200 , 300 and 400 m ) and the long run ( 10 - 15 km distance ) . to monitor the intensity of the training borg c10 value. heart rate ( hr ) was measured and recorded using a garmin forerunner 110 . this instrument catalogued all of the data on a personal sports page of the garmin website , from where they were downloaded and stored . the rpe rating was recorded according to the borg cr-10 scale , with which she was previously familiarised . the hr was recorded during all of the training sessions , and the rpe was recorded at the end of them . the rpe was multiplied by the minutes of the respective sessions , to determine the training load ( tl ) . the rpe category scale followed the ratio scale ( cr10 ) , which has a range that goes from 0 to 10 , with 10 corresponding to the stable concept of  the feeling of the greatest effort that the person had ever perceived in life , but with the possibility to reach a higher value  . the test was administered immediately after training or competitions , or after a shower ( about 30 min after ) . more precisely , the aim of the mader test was to define the exercise intensity that corresponds to a concentration of lactic acid in the blood of 4 mm . this value has been defined as the intensity of the anaerobic threshold , although in most cases , the maximum lactate at steady - state ( which precisely corresponds to the anaerobic threshold ) shows a lower concentration of lactic acid in the blood . however , the intensity at 4 mm is a parameter that is frequently used in specific strength training . in addition to identifying the intensity at a concentration of lactic acid in the blood of 4 mm , the mader test is important to study the kinetics of lactate increases , to identify the anaerobic threshold and the personal training rates , and to test for changes in terms of the athlete s form during the year . the mader test follows a sub - maximal , step by step at constant increasing intensity protocol , which is followed by a pause for recovery . from one step to the next , there is a gradual increase in the work load . at the end of each step , a measurement is made of the concentration of lactic acid in the blood , from a drop of blood from the ear lobe or the finger , which is analyzed using specific equipment . the test duration is approximately 45 min , which also takes into account the recovery stages . the hr and rpe were collected during all of the training sessions : in italy , at 0 m a.s.l . , and in kenya , at 2500 m a.s.l .. in particular , the training sessions were conducted in italy ( at 0 m a.s.l . ) , seven times per week , and at the high altitude training centre , university of champions , iten , kenya , in the period between 25 december , 2011 , and 11 january , 2012 ( at high altitude : 2500 a.s.l . ) , 14 times a week . the training sessions in kenya had the goal of improved metabolic aerobic power at altitude . elisa gabrielli participated in national competitions in athletics , such as the 3000-m indoors , national cross - country runs , and the steeplechase . her regular readings are reported in pubmed central and also on several italian and international websites , including : www.steeplechase.com ; 
 www.losportitaliano.it ; www.libreriadellosport.com ; 
 www.en.wikipedia.org ; www.iaaf.org ; 
 www.fidal.it . in the present study of a national 3000-m steeplechase athlete ( age , 37 years ) the anthropometric parameters of the athlete were : 48 kg weight , 162 cm height . she gave her informed consent for the collection of her heart rate and her rating of perceived exertion ( rpe ) during her training and in her competitions in 2011 and 2012 ( at both italian and international meetings ) . she also spent a few months in the higher education and research facility at the high altitude training centre , of the university of champions , iten , kenya , in a period from 2011 into 2012 . within the same structure , she spent time on her training load . the procedures were in accordance with ethical standards , and the study conformed to the declaration of helsinki . fartlek training consists of a  speed game , as 15 repetitions of 1 min of slow work followed by 1 min of fast work , for a total of 30 min of work . during the fartlek training , she tried to maintain a heart rate near that of her anaerobic threshold , as evaluated by the mader test . other possible training included interval training ( 10 repetitions of 200 , 300 and 400 m ) and the long run ( 10 - 15 km distance ) . to monitor the intensity of the training this instrument catalogued all of the data on a personal sports page of the garmin website , from where they were downloaded and stored . the rpe rating was recorded according to the borg cr-10 scale , with which she was previously familiarised . the hr was recorded during all of the training sessions , and the rpe was recorded at the end of them . the rpe was multiplied by the minutes of the respective sessions , to determine the training load ( tl ) . the rpe category scale followed the ratio scale ( cr10 ) , which has a range that goes from 0 to 10 , with 10 corresponding to the stable concept of  the feeling of the greatest effort that the person had ever perceived in life , but with the possibility to reach a higher value  . the test was administered immediately after training or competitions , or after a shower ( about 30 min after ) . more precisely , the aim of the mader test was to define the exercise intensity that corresponds to a concentration of lactic acid in the blood of 4 mm . this value has been defined as the intensity of the anaerobic threshold , although in most cases , the maximum lactate at steady - state ( which precisely corresponds to the anaerobic threshold ) shows a lower concentration of lactic acid in the blood . however , the intensity at 4 mm is a parameter that is frequently used in specific strength training . in addition to identifying the intensity at a concentration of lactic acid in the blood of 4 mm , the mader test is important to study the kinetics of lactate increases , to identify the anaerobic threshold and the personal training rates , and to test for changes in terms of the athlete s form during the year . the mader test follows a sub - maximal , step by step at constant increasing intensity protocol , which is followed by a pause for recovery . from one step to the next , there is a gradual increase in the work load . at the end of each step , a measurement is made of the concentration of lactic acid in the blood , from a drop of blood from the ear lobe or the finger , which is analyzed using specific equipment . the test duration is approximately 45 min , which also takes into account the recovery stages . the hr and rpe were collected during all of the training sessions : in italy , at 0 m a.s.l . , and in kenya , at 2500 m a.s.l .. in particular , the training sessions were conducted in italy ( at 0 m a.s.l . ) , seven times per week , and at the high altitude training centre , university of champions , iten , kenya , in the period between 25 december , 2011 , and 11 january , 2012 ( at high altitude : 2500 a.s.l . ) , 14 times a week . the training sessions in kenya had the goal of improved metabolic aerobic power at altitude . elisa gabrielli participated in national competitions in athletics , such as the 3000-m indoors , national cross - country runs , and the steeplechase . her regular readings are reported in pubmed central and also on several italian and international websites , including : www.steeplechase.com ; 
 www.losportitaliano.it ; www.libreriadellosport.com ; 
 www.en.wikipedia.org ; www.iaaf.org ; 
 www.fidal.it . table 1 shows the representative mean values for hr , rpe and energy expenditure recorded for elisa gabrielli during typical training sessions in italy and in kenya . the results of the mader tests ( july 2011 , january 2012 ) and the calculated threshold analyses are given in table 2 , and are illustrated in figures 2 and 3 . following the fartlek training in italy , elisa gabrielli obtained an increase , although minor , in her race results ( see figure 5 ) , probably due to specific biological adaptation . figure 4 shows that in the early period ( before 6 december , 2011 ) , her borg values decreased along with her increased hr ; in the later period , following a peak of her borg values and hr , her borg values were similar to those of the first period , while she recorded a lower hr , which indicated the effectiveness of the fartlek training . indeed , the more intense training resulted in a lower hr in terms of that of the first period . similarly , following the fartlek training in kenya , seen in the later period , her borg values were higher while she had a lower hr with respect to the first period . given the approach that is needed for young athletes to participate in the steeplechase , these athletes deserve some specific analysis , not only from the physiological point of view , but also in terms of the neurophysiological commitment and trauma . the purpose of this description is to consider the training loads and the race results of a steeplechase female master athlete , elisa gabrielli , during her phd , which focused on the awareness of the importance of the physiological parameters of hr , lactate levels and rpe . this approach helped her to develop her knowledge and ability in her chosen sport , and to put this into practice during training and competitions . the recent low involvement of females in this sport is linked to the poor data in the literature . the peculiarity of this particular descriptive report is that the athlete can still participate in the activities of her sport while attending her phd course , during which she was studying her own sport discipline . this particular situation allowed her to achieve specific and personal technical and physiological experience directly from her own steeplechase performance . fartlek training is based on rhythm changes , and it appears to be particularly efficient in training for the steeplechase . it is similar to the procedure during the jumping of the barrier , which forces the use of different aerobic power . moreover , it is easy to collect data in real time with common tools , and to analyze these data to improve training . the laboratory of functional evaluation is a good example of an integrated approach of educational programme and support in training for a willing athlete . in conclusion , elisa gabrielli found the work based on fartlek training at high altitude and at sea level very useful . in her experience it has shown positive results , which culminated in a general improvement in her cardiac efficiency and her endurance performance , both at sea level and at high altitude . she hopes that this study will stimulate the curiosity for research in a large number of athletes , to be able to obtain data that are statistically more significant . the identification of this pilot study provides a proposal for a protocol of a performance model and a method for evaluation of the technical and metabolic matters related to this race with obstacles . therefore , this study focuses exclusively on the essence of the method , rather than on a critical discussion of the results of the experimental data table 1 shows the representative mean values for hr , rpe and energy expenditure recorded for elisa gabrielli during typical training sessions in italy and in kenya . the results of the mader tests ( july 2011 , january 2012 ) and the calculated threshold analyses are given in table 2 , and are illustrated in figures 2 and 3 . following the fartlek training in italy , elisa gabrielli obtained an increase , although minor , in her race results ( see figure 5 ) , probably due to specific biological adaptation . figure 4 shows that in the early period ( before 6 december , 2011 ) , her borg values decreased along with her increased hr ; in the later period , following a peak of her borg values and hr , her borg values were similar to those of the first period , while she recorded a lower hr , which indicated the effectiveness of the fartlek training . indeed , the more intense training resulted in a lower hr in terms of that of the first period . similarly , following the fartlek training in kenya , seen in the later period , her borg values were higher while she had a lower hr with respect to the first period . given the approach that is needed for young athletes to participate in the steeplechase , these athletes deserve some specific analysis , not only from the physiological point of view , but also in terms of the neurophysiological commitment and trauma . the purpose of this description is to consider the training loads and the race results of a steeplechase female master athlete , elisa gabrielli , during her phd , which focused on the awareness of the importance of the physiological parameters of hr , lactate levels and rpe . this approach helped her to develop her knowledge and ability in her chosen sport , and to put this into practice during training and competitions . the recent low involvement of females in this sport is linked to the poor data in the literature . the peculiarity of this particular descriptive report is that the athlete can still participate in the activities of her sport while attending her phd course , during which she was studying her own sport discipline . this particular situation allowed her to achieve specific and personal technical and physiological experience directly from her own steeplechase performance . fartlek training is based on rhythm changes , and it appears to be particularly efficient in training for the steeplechase . it is similar to the procedure during the jumping of the barrier , which forces the use of different aerobic power . moreover , it is easy to collect data in real time with common tools , and to analyze these data to improve training the laboratory of functional evaluation is a good example of an integrated approach of educational programme and support in training for a willing athlete . in conclusion , elisa gabrielli found the work based on fartlek training at high altitude and at sea level very useful . in her experience it has shown positive results , which culminated in a general improvement in her cardiac efficiency and her endurance performance , both at sea level and at high altitude . she hopes that this study will stimulate the curiosity for research in a large number of athletes , to be able to obtain data that are statistically more significant . the identification of this pilot study provides a proposal for a protocol of a performance model and a method for evaluation of the technical and metabolic matters related to this race with obstacles . therefore , this study focuses exclusively on the essence of the method , rather than on a critical discussion of the results of the experimental data
the first author , elisa gabrielli , has been a distance runner for many years , and then at a particular point in her career , she decided to move over to the 3000-m steeplechase . 
 she was attracted by this discipline as she believed that it would be the appropriate discipline for her , due to the challenge it provided her , and the necessary knowledge and awareness she had through her studies . for reasons that are discussed in this report 
 , the 3000-m steeplechase is a race that is more difficult to interpret and manage biomechanically and physiologically than most others . combining this with her phd allowed her to use a multidisciplinary approach to review the competitive experience gained in this discipline . during this period 
 , she indeed not only deepened the technical aspects of her training , but also those that underlie this discipline , through her knowledge of sport , with particular reference to the female athlete . through her technical research 
 , she was able to take 
 snapshots of what could happen from the physiological point of view . with satisfaction 
 , she improved her performance in the 3000-m race and in the 3000-m steeplechase . 
 how ? 
 in particular , she worked on her running technique through specific exercises . 
 she worked on de - contraction and posture , while saving energy consumption . 
 she worked on the control of her breathing , and she took into account her prevailing heart rate . 
 this was all in combination with the consumption of specific nutrients , as she tried to manage the production of lactate with the training of the red muscle fibres that are rich in mitochondria . 
 finally , she tried to improve her perception of strenuous work , by training at high altitude . 
 this allowed her not only to improve her physical performance , but especially to improve her mind - set , which allowed her to be more confident in herself and her abilities .