settimana 3 - 9 febbraio 2014

LUN

swim

400 warm up
5x300 sl a2 p.4'45" (3 snorkel , 2 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 do

gym


10' cyclette

4 volte

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

10' cyclette

MAR

swim

400 warm up
12x25 p.30" (1 de, 2 sl)
6x(150 a2 p.2'20" + 100 b1 p.1'35" + 50 b2 p.50")
200 ex
500 sl+pull a2
100 do

run

3km warm up
12km fm (47'15")
1km cool down

tot.16km / 1h05'07"

MER 

bike

40km con 3x10' fm

tot.1h07'

gym

4 volte

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

20' cyclette

GIO

swim

400 warm up
12x150 sl a 2 p.2'20" (6 snorkel, 6 compl)
200 ex
16x50 sl a2 p.50" (8 pull, 8 compl)
100 cool down

run

15' warm up
6x(30" ex + 1' fl +30" fv + 1' fl)

tot.12km/51'58"

VEN

swim

400 sl pull a2
200 ex
15x100 sl+pull+pal a2 p.1'30"
2x400 sl a2 p.6' (snorkel , compl)
100 do

bike

40km fl
tot.1h07'

SAB

bike 

80km fl

tot.2h15'/76rpm/132bpm

DOM

run

gara: TROFEO TIAMO CARNEVALE

10km/37'45"

http://connect.garmin.com/activity/442565343