Run 2 NY | semana 05/13

dom 30/ago
Torres Vedras, 21h30
terra batida, nike structure 18
» 17,51 mi @ 7:26/mi (2:10:16)

seg 31/ago
descanso

ter 01/set
P. Várzea, 19h40
terra batida, adidas Boston Boost
» 9,05 mi @ 6:48/mi (1:01:31)
detalhe:
2 mi (E) : 7:37 / 7:13
5 mi (M): 6:41 / 6:25 / 6:16 / 6:28 / 6:26
2 mi (E) : 7:04 / 7:01

qua 02/set

P. Várzea, 21h45
terra batida, nike structure 18
» 8,51 mi @ 7:10/mi (1:01:00)

qui 03/set
descanso

sex 04/set
P.Várzea, 20h10
terra batida, asics gt 2000 3
» 12,55 mi @ 7:05/mi (1:28:59)
detalhes:
warm up: 4,0 mi @ 7:31/mi (30:05)
threshold: 5 x 1 mile (90'' jog recover)
cool down: 2,67 mi @ 7:40/mi (20:27)

«5 x 1 mile»
séries: 6:18 / 6:21 / 6:07 / 6:09 / 6:04 (avg. 6:12)

sab 05/set
P. Várzea, 18h50
relva/terra batida, asics kayano 20
» 8,41 mi @ 7:14/mi (1:00:49)

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Milhas semanais: 56,03 mi @ 7:11/mi