settimana 13 - 19 maggio 2013

LUN

swim

400 warm up
8x50 mx/sl r.15"
6x200 sl a2 p.3'10"
200 ex
12x75 sl+pull a2 p.1'15"
100 cool down

MAR

combi

bike: 50km FL; tot.1h23'/130bpm/78rpm
run: 8km prog. + 2km fl; tot.39'48"

MER

bike

40km FL

tot.1h07'/125bpm

swim

500 warm up
3x100 mx r.20"
4x75 sl+pull a2 r.15"
20x25 sl b2 p.30"
4x200 sl a2 p.3'10"
8x75 sl prog. rec.15"
100 cool down

GIO

swim

400 warm up
8x200 sl b1 p.3'
100 ex
16x50 sl+pull a2 p.50"
100 ex

run

3km warm up
11km fm + 2km fv (tot.50'46")
2km cool down

tot.18km/1h12'44"

VEN

swim

400 warm up
15x100 sl+pull+pal a2 p.1'30"
100 ex
400 sl+snorkel a2
100 ex

bike

45km fl

tot.1h14'

SAB

run

14km fl con 10x30" fv

tot.1h01'15"

DOM

combi:

bike: 113km (1100m disl.; 3h40'
run: 10km; 43'38"