«La Séptima» | Semana n.º 05

seg 07/dez 
descanso

ter 08/dez (E)
P. Várzea, 20h10
terra batida, nike structure 18
» 14,0 km @ 4:34/km (1:04:00)

qua 09/dez (E)
P. Várzea, 21h45
relva / terra batida / estrada, asics gt2000 3
» 15,05 km @ 4:52/km (1:13:10)

qui 10/dez (E)
P. Várzea, 21h40
terra batida, adidas boston boost
» 18,01 km @ 4:14/km (1:16:10)
detalhe:
» w/u: 4,02 km @ 4:35/km (0:18:23)
» threshold: 10 x 1000m (pausa 1' a trote)

acumulado: 11,96 km @ 4:00/km (0:47:49)
séries: 10,00 km @ 3:47/km (0:37:49)
pausa: 1,96 km @ 5:06/km (0:10:00)
séries: 3.57,8 / 3.51,8 / 3.48,8 / 3.44,6 / 3.42,2 / 3.43,4 / 3.46,1 / 3.41,9 / 3.45,8 / 3.46,7 (média: 3.46,9)

» w/d: 2,03 km @ 4:55/km (0:09:58)

sex 11/dez (E)
P. Várzea, 22h15
relva / terra batida, asics kayano 21
» 13,15 km @ 4:46/km (1:02:39)

sab 12/dez (E)
P. Várzea, 19h05
terra batida, asics kayano 21
» 13,26 km @ 4:40/km (1:01:49)

dom 13/dez (E)
P. Várzea, 21h45
terra batida / relva, new balance zante
» warm-up: 6,01 km @ 4:41/km (0:28:11)
» repetition: 15 x 30'' (pausa 1')
2,58 km @ 2:55/km
» cool-down: 2,17 km @ 4:55/km (0:10:39)
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km semanais: 84,23 @ 4:34/km