Get ready to Ironman 70.3 Singapore March 18th – 2nd & 1st Weeks

Esta semana foi isto que consegui fazer, falhei um brick no sabado de 15k corrida,
ja’ nao dava mais com 7 graus e ter de levantar ‘as 6h da manha para treinar. 
Cheguei morto a casa  🙂
 
6 a 12 de fevereiro 2012
 
Segunda : Run 15k em 1h03′ (tapete rolante ; 4′ k)
 
Terca : Bike 54k 1h 53′ (muito frio, horrivel)
 
Quarta : Swim 1k em 23′ (no frio, agua 13 graus)
 
Quinta : Swim 3k em 1h08′ (100×10: 2″ int. media: 1’50”)
 
Sexta : Bike 50k 1h40′
 
Sábado: Bike 90k em 3h04′ (muito frio, horrivel)
 
Domingo: Descanso.
 
Swim: 1h 31′ – 4k
Bike: 6h 37′ – 194k
Run: 1h 3′ – 15k
Gym:1h
 
week total: 10h 11′ – 213k
 

7 weeks of training in Volume

7 semanas de treino para o IM 70.3 de Singapura a 18 de Marco de 2012

30 de Janeiro a 5 febrero 2012
 
Segunda : Gym 40′
 
Terca : Bike 58k 1h 50′
 
Quarta : Swim 4k 1h 28′
 
Quinta : Run 12k 58′ (4’50k)
 
Sexta : Bike 35k 1h 8′
 
Sábado: Brick: Swim 2.1k 45′ + Run 10k 54′
 
Domingo: Descanso.
 
Swim: 2h 13′ – 6.1k
Bike: 3h – 93k
Run: 1h 50′ – 22k
Gym: 40′
 
week total: 7h 42′ – 121.1k
 
 
Treinador
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