Week 16th – Ironman Zurich / Semana 16 – Ironman Zurich

Semana 16th – Week 16th to Zurich
Mon. Segunda : Swim 2.8k em 60′ ((4x400m r:30′; temp. 7’30”; 7’21”; 6’53”; 8’02”)
Tue. Terca : Bike 48.22 em 90’
Wed. Quarta : Swim 2.2k em 55′ (3x50m em 46”,47”,48” e 3x25m em 22”,23”,24”)
Thu. Quinta : Run 10k em 42’ + 4,5k em 16’
Fri. Sexta : Swim 3k em 61′
Sat. Sábado: Bike 120k em 4h30′ (10 séries de subida ‘a Penha) + 10’ corrida
Sun. Domingo: Descanso, Rest
 
Swim: 2h 56′ – 8k
Bike: 6h 00′ – 168.22k
Run: 1h 10′ – 16k
Gym:1h
week total: 11h 00′ – 190.22k
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