settimana 8 - 14 luglio 2013

LUN

swim

3x200 sl+pull a2 p.3'15"
8x25 sl prog. p.30"
10x100 sl a2 p.1'35"
200 ex
12x50 sl+pull a2 p.50"
100 cool down

MAR

swim

400 warm up
12x25 sl prog. p.30"

2 volte
3x200 a2 p.3'10"
8x50 sl+pull a2 p.50"
100 ex

run

30' fl
10x(30" fv + 1'30" fl)
10' fl

tot.14km/59'36"

MER

bike

82km con 1 salita 3km @ fv

tot.2h15/130bpm/79rpm

GIO

swim

400 warm up
12x25 p.30" (1 de / 2 sl)
6x200 sl b1 p.3'
200 ex
8x100 sl+pull+pal a2 p.1'30"
100 cool down

run

3km warm up
prog: 8km fm + 3km fv (tot.42'59")
1km cool down

tot.16km/1h04'34"

http://connect.garmin.com/activity/341020539

VEN

bike

70km fl

tot.1h57'/122bpm

SAB

combi

bike: 100 km 3 salite (4, 2, 2 km); tot. 2h59'
run: 10 km fl; tot. 44'09"

swim

400 warm up
10x100 sl a2 p.1'35"
200 ex
16x50 sl+pull+pal a2 p.50"
100 cool down

DOM

combi

Illegal Triathlon

1km swim, 15km bike, 3km run, 15km bike, 4 km run