40' rotina core & stretch
ter 09/fev (E)
P. Várzea, 19h25
terra batida, asics kayano 21
» 9,0 km @ 4:35/km (0:41:15)
» 6 rectas
qua 10/fev (T)
P. Várzea, 20h15
terra batida, nike structure 18
» warm up: 5,0 km @ 4:36/km (0:23:00)
» threshold: 4 x 6 min com 90 sec de pausa a trote
7,5 km @ 4:09/km (0:31:07)
» cool down: 2,5 km @ 5:06/km (0:12:44)
qui 11/fev (E)
P. Várzea, 22h35
terra batida, nike structure 18
» 9,22 km @ 4:41/km (0:43:15)
» 6 rectas
sex 12/fev (E)
descanso
sab 13/fev (E)
P. Várzea, 10h10
terra batida, nike structure 18
» 9,42 km @ 4:58/km (0:46:45)
» 6 rectas
dom 14/fev (L)
P. Várzea, 1xhxx
terra batida, asics kayano 21
12 x 1 milha. com 1 min. de pausa a andar
» 20,52 km @ 4:39/km (1:35:27)
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km semanais: 63,16 @ 4:39/km
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