LUN
swim
400 warm up
6x200 sl p.3'10" (3 snorkel, 3 compl)
100 ex
16x50 sl p.50" (1 a2, 1 a2/b1)
100 ex
500 sl+pull a2
100 do
MAR
swim
400 warm up
10x50 sl+snorkel a2 p.50"
12x100 sl b1 p.1'30"
200 ex
800 sl+pull+pal+laccio a2
100 do
run
3km fl
8km fm (30'58")
1km fl
tot.12km/48'31"
MER
bike
60km fl
tot.1h39'/131bpm/207m
GIO
swim
600 sl a2
100 ex
16x50 sl a2 p.50" (4 pull, 4 compl)
100 ex
2x(200 pull + 2x100) sl a2; base 1'35"
100 do
run
10km fl con 10x20" fv
tot.42'51"
VEN
bike
40km fl
tot.1h05'/130bpm
SAB
swim
15' mare
DOM
GARA
70.3 Varano Lake Triathlon
4h50'54" (5° assoluto / 1° cat.)
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