«La Séptima» | Semana n.º 02

seg 16/nov 
descanso

ter 17/nov (E)
P. Várzea, 20h15
terra batida, asics kayano 21
» 10,23 km @ 4:24/km (0:45:02)

qua 18/nov (T)

P. Várzea, 21h50
terra batida, new balance zante
» 16,05 km @ 4:14/km (1:07:53)
detalhe:
w/u: 3,0 km @ 4:39/km (0:13:59)
threshold run: 3 x 3000m com pausa 3' a trote
3,0 km @ 3:53/km + 0,6 km @ 4:59/km + 3,0 km @ 3:48/km + 0,6 km @ 4:59/km + 3,0 km @ 3:45/km + 0,6 km @ 4:59/km
séries: 11:39 / 11:24 / 11:14
w/d: 2,3 km @ 4:44/km (0:10:37)

qui 19/nov (E)
P. Várzea, 22h00
terra batida, nike structure 18
» 10,05 km @ 4:32/km (0:45:31)

sex 20/nov (E)
P. Várzea, 21h50
terra batida, asics gt 2000 3
» 10,21 km @ 4:25/km (0:45:02)

sab 21/nov
descanso

dom 22/nov (L)
P. Várzea, 10h40
terra batida, asics kayano 21
» 20,26 km @ 4:20/km (1:27:43)
detalhes:
» Easy: 10 km @ 4:29/km (0:44:54)
» Marathon pace: 10,26 km @ 4:10/km (0:42:49)
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Km semanais:  66,80 @ 4:22/km