setembro

Realizado:

01. [swim] 3 x 3 min crawl (pausa 2 min) + 5 min bruços

02. [run] 6,0 km @ 4:56/km (29:37)

03. [swim] 4 x 3 min crawl (pausa 2 min)

04. [run] 7,0 km @ 5:03/km (35:20)

05. [bike] 45 min (10,13 km)

06. [run] 8,0 km @ 4:54/km (39:11)

07. [bike] 55 min (12,22 km)

08. [core] 45 min "pubalgia workout"
      [run] 7,0 km @ 4:31/km (31:37)

09. [push ups] 23 flexões (avaliação inicial)
      [core] 50 min "pubalgia workout"
      [push ups] 5 sets: 12 - 17 - 07 - 07 - 09

10. [run] 8,0 km @ 4:42/km (37:36)

11. [push ups] 5 sets: 10 - 12 - 08 - 08 - 12 (pausa 1'30'')
      [swim] 3 x 3 min crawl (pausa 2')

12. [run] 9,0 km @ 4:38/km (41:39)

13. [push ups] 5 sets: 11 - 15 - 09 - 09 - 14 (pausa 2')

14. [swim] 4 x 3 min crawl + 1 x 3 min bruços (pausa 2')
      [run] 12,0 km @ 4:43/km (56:38)

15. [core] 45 min "pubalgia workout"
      [bike] 1h 15 min (17,19 km)

16. [push ups] 5 sets: 14 (p.1') 14 (p.1') 10 (p.1') 10 (p.5') 15
      [core] 50 min "pubalgia workout"

17. [run] 9,0 km @ 4:28/km (40:12)

18. [push ups] 5 sets: 14 (p.2') 16 (p.2') 12 (p.2') 12 (p.5') 17
      [core] 45 min "pubalgia workout"

19. [run] 12,0 km @ 4:52/km (58:28)

20. [run] 9,0 km @ 4:29/km (40:23)

21. [push ups] 5 sets: 16 (p.3') 17 (p.3') 14 (p.3') 14 (p.6') 18

22. [run] 15,0 km @ 5:04/km (1:15:59)

23. [push ups] 23 flexões (exhaustion test)
      [push ups] 5 sets: 14 (p.3') 14 (p.3') 10 (p.3') 10 (p.3') 19
      [core] 40 min "pubalgia workout"

24. [run] 10,0 km @ 4:44/km (47:19)

25. [push ups] 5 sets: 14 (p.3') 16 (p.3') 12 (p.3') 12 (p.3') 18
      [core] 45 min "pubalgia workout"

26. [run] 13,0 km @ 4:43/km (1:01:22)

27. [run] 10,0 km @ 4:34/km (45:45)

28. [push ups] 5 sets: 16 (p.3') 17 (p.3') 14 (p.3') 14 (p.3') 18
      [core] 30 min "pubalgia workout"

29. [run] 18,0 km @ 4:54/km (1:18:45)

30. [core] 15 min foam roller