«La Séptima» | Semana n.º 03

seg 23/nov 
descanso

ter 24/nov (E)
P. Várzea, 22h00
terra batida, nike structure 18
» 14,18 km @ 4:19/km (1:01:15)

qua 25/nov (I)

P. Várzea, 21h45
terra batida, new balance zante
» w/u: 5,08 km @ 4:35/km (0:23:15)
» intervals: 5x1000m (pausa 3')
séries: 3.30,7 / 3.24,1 / 3.22,8 / 3.22,9 / 3.17,9
» w/d: 3,02 km @ 4:50/km (0:14:36)

qui 26/nov (E)
P. Várzea, 21h55
terra batida, asics gt 2000 3
» 14,05 km @ 4:42/km (1:06:01)

sex 27/nov (E)
P. Várzea, 22h40
relva/terra batida, asics kayano 21
» 11,19 km @ 4:46/km (0:53:25)

sab 28/nov
descanso

dom 29/nov (Race)
Benavente, 09h25
terra batida, adidas boston boost
» w/u: 3,04 km @ 5:13/km (0:15:52)
» competition: 15,10 km @ 3:48/km (0:57:15)
» w/d: 2,10 km @ 5:17/km (0:11:06)
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Km semanais: 72,76 @ 4:24/km