Sub 17 @ 5K | Semana 06

seg 29/fev 
15' banho de imersão + 30' rotina core & stretch

ter 01/mar (E)
P. Várzea, 21h55
terra batida, nike structure 18
» 9,02 km @ 4:31/km (0:40:43)
» 6 rectas

qua 02/mar (R)
P. Várzea, 22h15
terra batida/estrada, new balance zante
» warm up: 4,72 km @ 4:53/km (0:23:01)
» repetitions [soft hill]: 2 x (400m + 300m + 200m + 100m) pausa distância seguinte a trotar
acumulado: 4,32 km @ 5:04/km (0:21:53)
séries: 76,6 / 57,5 / 36,5 / 17,2 // 78,1 / 56,2 / 35,7 / 16,9
» cool down: 2,03 km @ 5:34/km (0:11:17)

qui 03/mar (E to T)
P. Várzea - Gibraltar, 21h45
estrada, asics kayano 21
» 10,31 km @ 4:30/km (0:46:26)
» 6 rectas

sex 04/mar
35' rotina core & stretch

sab 05/mar (T)
P. Várzea, 10h45
terra batida, adidas boston boost
» warm up: 4,48 km @ 4:37/km (0:20:41)
» 5 lap time trial: 4,52 km @ 3:40/km (0:16:35)
» cool down: 2,21 km @ 4:48/km (0:10:37)

dom 06/mar (L)
P. Várzea, 11h50
terra batida, asics kayano 21
16 x (7 min run + 1 min walk)
» 27,87 km @ 4:36/km (2:08:00)

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km semanais: 69,48 km @ 4:36/km