Week 11 – a great week / Semana 11 – grande semana

31-06 / 5 / 2012
Mon. Seg.: Ride 122k in 4h03′
Tue. Ter.: Competition 5k in 20’20” – 2*place,  Macau Olimpic Stadium
Wed. Qua.: Swim 3200m – 6x500m in 1h+ 200m easy = 1h15′
Thu. Qui.: Run 10k in 49′
Fri. Sex.: Run 8k em 40′ + Gym 1h
Sat. Sábado: Swim in the hotel
Sun. Dom.: Competition Tri-olimpic in 2h37′
Swim: 1h40′ – 4k
Bike: 5h 19′ – 162k
Run: 2h22′ – 33k
week total: 10h21′ – 199k
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