settimana 26 agosto - 1 settembre 2013

LUN

swim

500 warm up
8x50 p.1' (de/sl, sl)
200 ex
5x200 sl a2 p.3'10"
200 gg
12x50 sl+pull a2 p.50"
100 cool down

MAR

swim

400 warm up
200 ex
6x(100 sl b1 p.1'30" + 200 sl a2 p.3'15")
500 sl+pull+pal a2
200 sl+snorkel a2
100 cool down

run

3km warm up
13km fm (51'07")
2km cool down

tot.18km/1h13'16"

MER

bike

60km fl

tot.1h39'

GIO

swim

400 warm up
8x50 de/sl & sl p.55"
12x100 sl b1 p.1'35"
200 ex
8x100 sl+pull+pal a2 p.1'35"
200 gg
100 cool down

run

15' warm up
12x(30" ex + 1' fl + 30" fv + 1' fl)
10' cool down

tot.14km

VEN

bike

60km fl

tot.1h39'

SAB

run

55' fl
10x(20" fv + 40" fl)
cool down

tot.16km/1h09'32"

swim

2500m aero

DOM

combi

bike: 100km (3h04')  http://connect.garmin.com/activity/368985437
run: 10km (44'30")

swim

2500 aero