IM 70.3 Singapore – 5th Week training + Duathlon

Difficult week, always intense. This Saturday i was able to meet Rob and participate in one of his fantastic initiatives of Macau Adventure Club MAC. We made a duathlon of 4,2 run + 22,5 Bike + 4,2 run and i didn’t understand the bike path so i made it 30 witch was good since i need to do 100km in that day. What i conclude is as much as I train, the performances do not improve; the swim is not below 20′ the 1000m, on the bike still going around 1h / 30km and in the race I’m not improving, still the same 5′ / 1k.  I think i should increase the series.

But not now coz more 10 days and flllllllySingapore …

 ____________________________________________________________________________

Semana intensa e cada sempre dificil.Um duatlo fantastico no Sabado que animou o fim de semana, mas vejo que por mais que por mais que treine, as perfomances nao melhoram, na natacao nao baixo o tempo de 20′ os 1000m, na bike nao baixo o tempo de 30km por 1h e na corrida tambem nao melhoro o tempo de 5′ por 1k. Nem aumentado as series vai la’.

Mas mais 10 dias e Singapura…

27 de Fevereiro a 3 de March de 2012
 
Mon. Segunda : Swim 3k em 1h12′ ((6x500m r:30′)
 
Tue. Terca : Gym 1h
 
Wed. Quarta : Run 22.5k em 1h55′ (5’11″k)
 
Thu. Quinta : Bike 62k em 2h05′ (29.7 km/h) com 8 series de 1k (1’40” media)
 
Fri. Sexta : Swim 1,4k em 30′ (100m hardx200m easyx300m hard x 300m easy x 200m hard x 100m easy)+ Bike 30k em 57′
 
Sat. Sábado: Duatlon (Run 4,2k + Bike 30k + 4,2k em 1h29′) + Bike 60k em 2h10′
 
Sun. Domingo: Descanso, Rest
 
Swim: 1h 42′ – 4.4k
Bike: 6h 05′ – 182k
Run: 2h 31′ – 32.9k
Gym:1h
 
week total: 11h 18′ – 219.3k
 
Dome Coloane 7 a.m. 

 
 
 
 
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