settimana 2 - 8 settembre 2013

LUN

swim

400 warm up
12x50 sl a2 p.50"
500 sl+pull a2
200 ex
3x200 sl+snorkel a2 p.3'15"
10x50 sl+pull a2 p.50"
200 gg
100 cool down

MAR

swim

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

run

3km warm up
8km fartlek 2:1 tot.30'54"
2km cool down

tot.13km/53'06"

MER

bike

52km FL

tot.1h26'/121bpm

GIO

swim

400 warm up
8x50 mx/sl p.1'
4x(150 a2 p.2'20" + 100 b1 p.1'35" + 50 b2 p.50")
200 ex
500 sl+pull+pal a2
200 gg
100 cool down

run

15' warm up
8x(30" ex + 1' fl + 30" fv + 1' fl)
5' cool down

tot.10km/42'53"

VEN

swim

400 warm up
6x50 sl b2/a2 p.50"
100 do
500 sl+snorkel a2
300 ex
200 gg
12x50 sl+pull a2 p.50"
100 cool down

SAB

bike

41km fl

tot.1h08'

DOM

gara

Triathlon Mergozzo Half Iron

4h14' (7° assoluto)