Week 7 one more hard and long / Semana 7 mais uma dificil e longa

28 – May to 3 – June /  28 – Maio a 3 Junho 2012

Mon. Seg.: Ride 32k in 1h05′ (70 / 80 / 90 rpm)
Tue. Ter.: Swim 3400m in 1h13′ (8x (3x50m + 20m easy) + Run 13k in 1h10′ (hills)
Wed. Qua.: Ride 65k in 2h01′
Thu. Qui.: Swim 3000m in 1h14′ + Run 7k in 29′ (4k at 4’25”)
Fri. Sex.: OFF
Sat. Sábado: Ride 160k in 5h06′ + Run 13k in 1h08′
Sun. Dom.: Swim 3400m in 1h12′ (3x1000m)
Swim: 3h39′ – 9.8k
Ride: 8h 12′ – 257k
Run: 2h47′ – 33k
week total: 14h38′ – 299.8k
‘A noite a temperatura continua sempre acima dos 30 graus celsios ou seja derretes na mesma mas com banhos de lua. 🙂

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