settimana 16 - 22 dicembre 2013

LUN

bike

40km FL

tot.1h08'/128bpm/79rpm

gym

10' cyclette

4 volte:
12 peck deck
12 squat
12 lat machine
12 leg curl
12 side pull
12 leg ext
12 pulley row
20/40 abs

10' cyclette
stretching

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
9x200 sl (2 b1 p.3', 1 a2 p.3'15")
200 ex
6x100 sl+pull+pal a2 p.1'30"
100 do

run

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

tot.12km/52'44"

MER

bike

40km con 2x10' FM @ 85rpm

tot.1h04'/133bpm/81rpm

gym

10' cyclette

4 volte:
12 peck deck
12 squat
12 lat machine
12 leg curl
12 side pull
12 leg ext
12 pulley row
20/40 abs

10' cyclette
stretching

GIO

swim

300 warm up
32x50 sl a2 p.50"
200 ex
8x150 sl a2 (4 snorkel / 4 pull)
100 do

run

15' warm up
12x(1' vo2max + 1' fl)
5' fl
3km fm
cool down

tot.14km/57'55"

VEN

swim

400 sl+pull a2
200 ex
15x100 sl+pull+pal a2 p.1'30"
600 sl+snorkel a2
100 do

SAB

run

18km fl

swim

2500m aero

DOM

combi

bike: 80km
run: 6km