settimana 6 - 12 maggio 2013

LUN

swim

600 warm up
20x50 sl a2 p.50"
100 ex
6x150 sl+pull a2 p.2'20"
100 ex

MAR

swim

400 warm up
15x100 sl a2 p.1'35"
200 ex
100-200-300-400 sl+pull a2 base 1'35"
100 cool down

run

10km fl con 6x1' fv

tot.43'50"

MER

bike

60km fl

tot.1h37'/77rpm/119bpm

GIO

swim

400 warm up
12x25 p.30" (1 de / 2 sl)
100 ex
6x200 sl b1 p.3'
100 ex
12x50 sl (2 b2 p.45", 1 a2 p.1')
100 ex
500 sl+pal a2
100 ex

run

3km warm up
8km fm + 2km fv tot.38'59"
1km cool down

tot.14km/56'10"

http://connect.garmin.com/activity/310323078

VEN

swim

600 sl a2 r.30"
15x100 sl+pull+pal a2 p.1'30"
200 ex
600 sl a2+snorkel
100 do easy

bike

44km FL

tot.1h16'

SAB

run

12km "trail"

tot. 1h01'38"

DOM

combi

bike: MF Terre dei Varano 84km/1200m disl./2h30'/84rpm/144bpm
run: 8km collinari 38'04"