LUN
swim
400 warm up
8x150 sl a2 p.2'20" (4 snorkel, 4 compl)
100 ex
12x50 sl p.50" (4 b2/a2; 4 a2/b2/a2; 4 a2/b2)
100 ex
500 sl+pull a2
100 do
MAR
swim
400 warm up
4x75 p.1'15" (25de/50sl)
12x100 sl b1 p.1'30"
200 ex
800 sl+pull+laccio+pal a2
100 do
run
3km warm up
8km fm (30'59")
1km cool down
tot.12km/48'19"
MER
bike
70km
1 salita 2km @fv
2x10' fm pianura
tot.2h13'/133bpm
GIO
swim
43' mare
run
10km fl con 10x20" fv
tot.43'50"
VEN
swim
400 warm up
16x50 sl a2 p.50" (8 snorkel , 8 compl)
100 ex
3x200 sl+pull a2 p.3'10"
100 ex
SAB
bike
42km FL
tot.1h08'
DOM
gara
Challenge Rimini 70.3
4h42'26" (37° ass / 2° cat)
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