Run 4 Rotterdam | Semana n.º 9

dom 30/nov [ E ]
CampoReal, 22h20
terra batida, asics gt 2000 (black)
: 9,0 km @ 4:56/km (44:21)

seg 01/dez
descanso

ter 02/dez [ M ]
P. Várzea, 22h35
terra batida, asics gt 2000 (black)
: 15,0 km @ 4:25/km (1:06:10)
parciais: (E) 3 km @ 4:57/km + (M) 12 km @ 4:16/km

qua 03/dez [ E ]
CampoReal, 22h25
estrada, nike structure 17 (blue)
: 9,0 km @ 4:56/km (44:24)

qui 04/dez [ R ]
CampoReal, 23h35
estrada, nike structure 17 (blue)
» warm-up: 5,0 km @ 4:50/km (24:08)
» repetitions: 10 x 200m (pausa 60'')
» cool-down: 2,15 km @ 5:12/km (11:10)

sex 05/dez [ E ]
CampoReal, 23h05
estrada, asics gt 2000 (black)
» 6,33 km @ 4:49/km (30:33)

sab 06/dez
descanso
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observações:

: quilometragem semanal: 48,48 km