Week 8 Hard and Long / Semana 8 dificil e longa

21 – 27 May /  Maio 2012

Mon. Seg.: Ride 40k in 1h02′  (3 climbs)
Tue. Ter.: Swim 2300m in 46′ + Run 5k in 25′
Wed. Qua.: Swim 3300m in 1h18′ + Run 9k in 48′
Thu. Qui.: Run 10k + 4k in 44′ & 23″
Fri. Sex.: OFF
Sat. Sábado: Ride 101k in 3h32′ (3 climbs)
Sun. Dom.: Swim 3100m in 1h01′ + Run 12k in 1h13′
 
Swim: 3h05′ – 8.7k
Ride: 4h 34′ – 141k
Run: 3h33′ – 36k
 
week total: 11h12′ – 185.7k
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