settimana 25 febbraio - 3 marzo 2013 (base 4 / race)

LUN

swim

400 warm up
12x100 sl a2 p.1'35"
200 ex
12x75 sl+pull a2 p.1'15"
200 gg
100 cool down

tot.3000m

MAR

swim

400 warm up
6x(2x50 sl b2 p.45" + 200 sl a2 p.3'15")
200 ex
12x50 sl+pull a2 p.50"
200 gg
100 cool down

tot.3200m

run

3km warm up
8km fartlek 3:1 (30'31")
1km cool down

tot.12km/48'30"
http://connect.garmin.com/activity/278019257

MER

bike

42km
15' fv salita
15' fm pianura

tot.1h14'/136bpm

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
(300+3x100+2x150+3x100) sl b1 base 1'30"
200 ex
16x50 sl+pull+pal+laccio p.50"
200 gg
100 cool down

tot.3200

run

20' fl
8x(1' fv + 3' fl)

tot.12km/50'37"

VEN

bike

40km fl pianura

tot.1h08'/75rpm/125bpm

SAB

bike

60km FL pianura

tot.1h43'

swim

600 sl a2 pull
12x50 sl a2 p.50"
8x75 sl+snorkel a2 p.1'15"
12x50 sl a2 pull p.50"
100 cool down

DOM

run (gara)

mezza maratona fucecchio

1h20'40"

http://connect.garmin.com/activity/279691828