LUN
swim
400 warm up
5x200 sl a2 p.3'10" (3 snorkel, 2 compl)
100 ex
16x50 sl p.50" (3 a2, 1 b1)
100 ex
500 sl+pull a2
100 do
MAR
swim
400 warm up
10x50 sl+pull a2 p.50"
6x200 sl+pal a2 p.3'
200 ex
600 sl+snorkel a2
100 do
run
3km fl
8km fm + 3km fv (42'40")
2km fl
tot.1h04'22"
MER
bike
80km fl (1 salita 3km)
tot.2h15'/324m/137bpm
GIO
swim
400 warm up
10x50 sl+snorkel a2 p.50"
8x150 sl b1 p.2'15"
200 ex
600 sl+pull+pal +laccio a2
100 do
run
20km fl
tot.1h28'06"
VEN
swim
400 warm up
4x200 sl a2 p.3'10" (2 snorkel, 2 compl)
200 ex
8x100 sl a2 p.1'35" (2 pal+pull+laccio, 2 compl)
100 do
run
10km fl (10x20" fv)
tot.43'51"/146bpm
SAB
bike
81km fl
tot.2h11/134bpm
DOM
combi
bike: 90km/2h41/147bpm
run: 10km/43'51"
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