settimana 26 maggio - 1 giugno 2014

LUN

swim

400 warm up
12x100 sl a2 p.1'35" (6 snork, 6 comp)
100 ex
16x50 sl p.50" (3 a2, 1 b1)
100 ex
600 sl+pull a2
100 do

MAR

swim

400 warm up
8x50 p.50" (de/sl, sl)
10x150 sl+pull+pal a2 p.2'15"
200 ex
600 sl+snorkel a2
100 do

run

8km fl
5km fm (19'25")
2km fl

tot.15km/1h02'44"/146bpm

MER

bike

82km pitoro+balbano

tot.2h19'/135bpm/497m

GIO

swim

400 warm up
10x50 sl+snorkel a2 p.50"
8x200 sl b1 p.3'
200 ex
600 sl+pull+pal+laccio a2
100 do

run

3km warm up
10x(800m fv + 200m fl) 37'33"
2km fl

tot.15km/58'54"/158bpm

VEN

bike

70km z2

tot.1h58'/134bpm/290m

SAB

run

16km fl con 10x20" all

tot.1h09'30"/142bpm

swim

4x300 sl a2 p.4'45"
600 sl+snorkel a2
12x50 sl+pull+pal a2 p.50"
100 do

DOM

combi

bike: 102km (magno, fiano, balbano); tot.3h04'/1152m/136bpm
run: 10km/43'08"/154bpm