Week 14 to Ironman Zurich / Semana 14 para o Ironman Zurich

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9-15 / 4 / 2012
Mon. Segunda : Swim 40′ (3x400m r:30′) + Run subida A-Ma’ em 1h30′
Tue. Terca : Bike 30k em 58′
Wed. Quarta : Run 30′ + Gym 1h
Thu. Quinta : Run 10k em 52′
Fri. Sexta : Bike 20k em 42′ series 8x1k
Sat. Sábado: Run 32k em 3h08′
Sun. Domingo: Descanso, Rest
 
Swim: 40′ – 1.5k
Bike: 1h 20′ – 50k
Run: 6h – 59k
Gym:1h
 
week total: 9h – 110.5k
 

 
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