Half way training to IM 70.3 Singapore – 4th Week

20 a 26 de fevereiro 2012

Segunda : Swim 3k em 1h3′ ((3x1000m r:1′) + Run 6k 31′
Terca : Bike 40k em 1h38′ (climb)
Quarta : Gym + Bike 30k em 60′
Quinta : Swim 2k em 45′ (4x500m r:30″)+ Run 9k em 46′ (series 8x 200m)
Sexta : Descanso
Sábado: Brick – Bike 120k em 3h50′ + Run 12k em 60′ (10k em 48’18” e 2k em 12′)
Domingo: Descanso

Swim: 1h 48′ – 5k

Bike: 6h 28′ – 190k

Run: 2h 17′ – 27k


week total: 11h 33′ – 222k

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