settimana 6 - 12 gennaio 2014

LUN

combi

bike: 90km / 2h32'55"
run: 8km/ 34'36"

MAR

swim

400 warm up
8x50 p.50" (de/sl & sl)
12x100 sl b1 p.1'35"
200 ex
20x50 sl a2 p.50" (10 pull, 10 compl)
100 do

gym

10' cyclette

4 volte:
hyperext x15
peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12
abs x25

10' cyclette

MER

bike

40km; 3x5' fv

tot.1h01'/79rpm/131bpm

gym

10' cyclette

4 volte:
hyperext x15
abs x50
peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12

10' cyclette

GIO

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
5x300 sl a2 p.4'45" (3 snorkel, 2 compl.)
200 ex
800 sl+pull a2
100 cool down

run

3km warm up
14km medio variato (1km fv / 4km fm / 1km fv /3km fm..) 55'10"
1km cool down

tot.18km/1h13'10"

VEN

swim

400 sl+pull a2
200 ex
15x100 sl+pull+pal a2 p.1'30"
800 sl+snorkel a2
100 cool down

bike

40km fl

tot.1h08'

SAB

run

18km FL

tot.1h19'03"

DOM

combi

bike: 90km 2h48'
run: 8km 35'26"