settimana 4 - 10 marzo 2013 (base 4)

LUN

bike (fondo lento)

42km fl

tot.1h11'/75rpm/118bpm

MAR

swim (aero)

400 warm uo
8x200 sl a2 p.3'10"
200 ex
1000 sl+pull a2
200 ex

tot.3400m

run (fondo lento)

40' fl
10x(20" fv + 40" fl)
cool down

tot.12km/53'20"

MER

swim (aero)

400 warm up
1500 sl a2
200 ex
4x300 sl a2 p.4'45" (2 snorkel + 2 pull)
200 ex

tot.3500m

GIO

swim (soglia)

500 warm up/ex
3x(5x100 sl b1 p.1'30"* + 400 sl a2 pull p.6'15") *3^ serie palette
200 gg
100 cool down

tot.3500m

run (fondo lento)

30' fl
10x(30" fv + 1'30" fl)
cool down

tot.12km/52'45"

VEN

swim

400 warm up
8x50 mx/sl r.10"
600 sl+snorkel a2 r.30"
10x50 sl b1 p.45"
400 ex
8x100 sl+pull+pal a2 p.1'30"
200 gg
100 cool down

tot.3400m

run

12km fl

tot.53'45"

SAB

bike

100km fl

tot.2h47'/135bpm/75rpm

DOM

run

20' fl
10x(1' fv + 3' fl)

tot.14km/1h00'50"

bike

45km fl

tot.1h15'/130bpm/72rpm