settimana 19 - 25 maggio 2014

LUN

swim

400 warm up
6x200 sl a2 p.3'10" (3 snorkel, 3 compl)
100 ex
16x50 sl p.50" (3 a2, 1 b1)
100 ex
600 sl+pull a2
100 do

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
10x150 sl b1 p.2'15"
200 ex
800 sl+pull+laccio+pal a2
100 do

run

3km fl
16km fm (1h01'55")
2.1 km fl

tot.21.1km/1h23'23"/157bpm

MER

bike

81km, 2 salite (magno, balbano)

tot. 2h16'/79rpm/136bpm/446disl

GIO

swim

400 warm up
4x300 sl a2 p.4'40" (2 snorkel, 2 compl)
100 ex
12x75 sl p.1'15" (25b2/50a2; 25a2/25b2/25a2; 50a2/25b2)
100 ex
600 sl+pull+laccio+pal

run

20' fl
12x(30" ex + 1' fl + 30" fv + 1' fl)
5' fl

tot.14km/59'40"

VEN

swim

5x500 sl a2 p.7'15" (comp, pull, pull+pal, pal, snork)

run

12km; 8x1' fv

tot.51'20"

SAB

bike

70km fl

tot.1h55'/130bpm

DOM

combi

bike 90km/740m/135bpm/2h39'

run 10km/42'39"/160bpm