LUN
swim 2500m
MAR
swim 3000m
run 10km
MER
bike 47km z2-z3
GIO
swim 2000m
run 8km
VEN
swim 2600m (10x100 b1)
run 10km (6km z3)
SAB
bike 61km z2
DOM
brick
bike 61km (balbano)
run 4km
Training (B)Logbook
mercoledì 1 ottobre 2014
lunedì 22 settembre 2014
settimana 15 - 21 settembre 2014
LUN
swim
2500 aero
MAR
run
33km fl
MER
bike
50km fl
GIO
swim
400 warm up
12x25 1de, 2sl
6x(150 a2 + 100 b1 + 50 b2)
200 ex
500 sl+pull+pal+laccio
100 do
run
3km fl
3x(2km fm + 1km fl)
VEN
swim
400 warm up
5x200 sl a2
100 ex
8x100 sl 75a2/25b1
100 ex
500 sl+pull a2
100 do
run
10km fl (10x20" fv)
SAB
bike
61km z2
DOM
combi 100k+6k
swim
2500 aero
MAR
run
33km fl
MER
bike
50km fl
GIO
swim
400 warm up
12x25 1de, 2sl
6x(150 a2 + 100 b1 + 50 b2)
200 ex
500 sl+pull+pal+laccio
100 do
run
3km fl
3x(2km fm + 1km fl)
VEN
swim
400 warm up
5x200 sl a2
100 ex
8x100 sl 75a2/25b1
100 ex
500 sl+pull a2
100 do
run
10km fl (10x20" fv)
SAB
bike
61km z2
DOM
combi 100k+6k
mercoledì 17 settembre 2014
settimana 8 - 14 settembre 2014
LUN
swim
2000m aero
MAR
swim
2500m aero
run
10km fl
MER
bike
50km fl
GIO
swim
400 warm up
10x50 sl a2
12x100 sl (2 b1, 1 a2)
200 ex
600 sl+pull a2
100 do
run
3km fl
8km fm
1km fl
VEN
swim
2000m aero
run
10km fl
SAB
bike
60km fl
DOM
combi
170k+8k
swim
2000m aero
MAR
swim
2500m aero
run
10km fl
MER
bike
50km fl
GIO
swim
400 warm up
10x50 sl a2
12x100 sl (2 b1, 1 a2)
200 ex
600 sl+pull a2
100 do
run
3km fl
8km fm
1km fl
VEN
swim
2000m aero
run
10km fl
SAB
bike
60km fl
DOM
combi
170k+8k
giovedì 11 settembre 2014
settimana 1 - 7 settembre 2014
LUN
swim
2500 aero
MAR
swim
400 warm up
12x100 sl p.1'35" (2 b1, 1 a2)
200 ex
16x50 sl+pull a2 p.50"
100 do
run
3km fl
6km fm
1km fl
MER
bike
53km fl
GIO
swim
400 warm up
12x25 p.30" (1 de, 2 sl)
4x300 sl p.4'30" (200a2/100b1)
200 ex
8x100 sl+pull+pal a2 p.1'30"
100 do
run
10km fl
VEN
bike
50km fl
SAB
swim
2000m aero
DOM
gara
70.3 Half Cast Man
13° 4h49'
swim
2500 aero
MAR
swim
400 warm up
12x100 sl p.1'35" (2 b1, 1 a2)
200 ex
16x50 sl+pull a2 p.50"
100 do
run
3km fl
6km fm
1km fl
MER
bike
53km fl
GIO
swim
400 warm up
12x25 p.30" (1 de, 2 sl)
4x300 sl p.4'30" (200a2/100b1)
200 ex
8x100 sl+pull+pal a2 p.1'30"
100 do
run
10km fl
VEN
bike
50km fl
SAB
swim
2000m aero
DOM
gara
70.3 Half Cast Man
13° 4h49'
martedì 2 settembre 2014
settimana 25 - 31 agosto 2014
LUN
swim 2300m
MAR
run 30km (3x valdicastello)
swim 2200m
MER
bike 81km z2
swim 2500m
GIO
run
3km fl
2x(5km fm + 1km fl)
1km fl
swim
2500m
VEN
bike 83km (3 salite z3)
swim 2000m
SAB
run 12km fl
swim 2500m
DOM
combi 161+8
swim 2000m
swim 2300m
MAR
run 30km (3x valdicastello)
swim 2200m
MER
bike 81km z2
swim 2500m
GIO
run
3km fl
2x(5km fm + 1km fl)
1km fl
swim
2500m
VEN
bike 83km (3 salite z3)
swim 2000m
SAB
run 12km fl
swim 2500m
DOM
combi 161+8
swim 2000m
settimana 18 - 24 agosto 2014
LUN
swim 2000m
MAR
run
26km (2xvaldicastello)
MER
bike 81km z2
swim 2500m
GIO
run
3km fl
3x(3km fm + 1km fl)
1km fl
swim 2500m
VEN
bike 82km (3 salite z3)
swim 2500m
SAB
run 14km fl
swim 2500m
DOM
combi: 152+8
swim: 2000m
swim 2000m
MAR
run
26km (2xvaldicastello)
MER
bike 81km z2
swim 2500m
GIO
run
3km fl
3x(3km fm + 1km fl)
1km fl
swim 2500m
VEN
bike 82km (3 salite z3)
swim 2500m
SAB
run 14km fl
swim 2500m
DOM
combi: 152+8
swim: 2000m
settimana 11 - 17 agosto 2014
LUN
swim 2500m
MAR
run
24km collinare (capezzano m.)
swim 2000m
MER
bike 80km z2
swim 2500m
GIO
run
3km fl
2x(4km fm + 1km fl)
1km fl
swim 2000m
VEN
bike 80km (30' z3)
swim 2500m
SAB
run
14km fl
swim 2500m
DOM
combi 136km + 8km
swim 2000m
swim 2500m
MAR
run
24km collinare (capezzano m.)
swim 2000m
MER
bike 80km z2
swim 2500m
GIO
run
3km fl
2x(4km fm + 1km fl)
1km fl
swim 2000m
VEN
bike 80km (30' z3)
swim 2500m
SAB
run
14km fl
swim 2500m
DOM
combi 136km + 8km
swim 2000m
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