settimana 12 - 18 maggio 2014

LUN

swim

400 warm up
5x200 sl a2 p.3'15"
100 ex
12x50 sl+pull a2 p.50"
100 ex

MAR

swim

400 warm up
10x100 sl a2 p.1'40"
100 ex
8x75 sl+pull a2 p.1'15"
100 ex
10x50 sl+snorkel a2 p.50"
100 do

run

10km fl

tot.44'30"

MER

bike

61km fl pianura

tot.1h43'

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
10x150 sl p.2'20" (100a2/50b1)
200 ex
500 sl+pull+laccio+pal a2
100 do

run

8km fl
3km fm
1km fl

tot.12km/50'45"

VEN

bike

70km fl; 1 salita 2km@fm

tot.1h57'/128bpm/258m disl

SAB

run

9km fl
5km fm (19'20")
2km fl

tot.16km/1h06'29"/153bpm

swim

4x300 sl+pull a2 p.4'45"
8x75 sl+snorkel a2 p.1'15"
12x50 sl+pull+pal a2 p.50"
100 do

DOM

combi

bike 108km; 1 salita 10km @fm (3h15'/868m/140bpm)
run 8km; 34'59"