settimana 24 febbraio - 2 marzo 2014

LUN

swim

400 warm up
5x300 sl a2 (3 snorkel, 2 compl)
200 ex
16x50 sl a2 (8 pull, 8 compl)
100 do

gym

10' cyclette

4 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12

10' cyclette

MAR

bike

40km z2

tot.1h05'/135bpm

gym

10' cyclette

3 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/peck deck x12
squat x12
pulley row x12
leg curl x12
side pulls x12
leg ext x12
lat mach x12

10' cyclette

MER

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
12x100 sl b1 p.1'30"
200 ex
2x500 sl a2 p.7'30" (1 snorkel, 1 pull)
100 do

run

3km fl
8km fm (31'06")
1km fl

tot.12km/48'30"

GIO

gym

60' cyclette [205W avg]

3 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/peck deck x12
pulley row x12
side pulls x12
lat mach x12

VEN

swim

400 warm up
10x50 sl+snorkel a2 p.50"
6x200 sl+pal a2 p.3'
200 ex
8x75 sl a2 p.1'15"
100 do

run

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

tot.10km/42'50"

SAB

gym

45' cyclette [205W avg]

3 volte

hyperext x15
sit up x25 / crunch x 50
peck mach/peck deck x12
pulley row x12
side pulls x12
lat mach x12

DOM

run

Mezza Maratona Fucecchio

1h22'09" real time
http://connect.garmin.com/activity/453838247