settimana 17 - 23 giugno 2013

LUN

swim

400 warm up
100-200-300-400 sl a2, base 1'35"
200 ex
16x50 sl+pull a2 p.50"
100 cool down

MAR

swim

400 warm up

2 volte:

6x100 sl a2 p.1'35"
10x50 sl a2 p.50"
100 ex

run

10km fl

tot.43'40"

MER

bike

81km fl vallonato

tot.2h14'/131bpm/78rpm

GIO

swim

400 warm up
6x(150 a2 + 100 b1 + 50 b2); sl p.2'20"/1'35"/50"
200 ex
500 sl+pull+pal a2
100 cool down

run

3km warm up
10km fm (39'19")
2km cool down

tot. 15km/1h00'40"

VEN

bike

41km, 1 salita 5km @fm

tot.1h11/131bpm

swim

2km aero

SAB

run

12km con 8x1' fv

tot.51'54"

trekking

giro mt.Nona (3 ore circa)

http://connect.garmin.com/activity/331632171

swim

2km aero

DOM

combi:

bike: 100km (balbano, foro); 2h53'/121bpm
run: 10km, 43'40"

swim

2km aero