settimana 21 - 27 luglio 2014

LUN

swim

400 warm up
5x200 sl a2 p.3'10" (3 snorkel, 2 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 do

MAR

swim

400 warm up
8x75 p.1'15" (2 25de/50sl; 2 sl pull)
200 ex
8x150 sl+pal a2 p.2'15"
100 do

run

12km fl
(10x20" fv dopo 8km)

tot.52'28"

MER

bike

80km mt.magno fl (68rpm)

tot.2h15'/130bpm/314m

GIO

swim

400 warm up
10x50 sl+snorkel a2 p.50"
12x100 sl b1 p.1'30"
200 ex
600 sl+pull+pal+laccio a2
100 do

run

3km fl
13km fm (50'50")
2km fl

tot.18km/1h12'56"

VEN

bike

2h z2 balbano

tot.70km/1h57'/133bpm

SAB

run

14km con 10x30" fv

tot.1h00'50"/148bpm

swim

3000m aero

DOM

combi

bike: 111km (giro Buti): 3h10'/137bpm/395m
run: 8km/35'22"

swim

2000m aero