30' rotina core & stretch
ter 15/mar (E/R)
P. Várzea, 19h10
terra batida, asics kayano 21
» 13,60 km @ 4:44/km (1:04:37)
» 4 x 80'' com 90'' de intervalo
acumulado: 2,18 km @ 4:31/km (0:09:51)
» técnica de corrida
» 6 rectas
» cool down: 1,95 km @ 5:55/km (0:11:32)
qua 16/mar (E)
P. Várzea, 21h45
terra batida/estrada, asics gt2000 3
» 10,32 km @ 4:37/km (0:47:40)
qui 17/mar (T)
P. Várzea, 22h15
terra batida, new balance zante
» warm up: 5,12 km @ 4:38/km (0:23:41)
» 5 lap time trial: 4,59 km @ 3:36/km (0:16:33)
» cool down: 2,23 km @ 4:56/km (0:11:01)
sex 18/mar
descanso
sab 19/mar (I)
P. Várzea, 18h40
terra batida, new balance zante
» warm up: 5,17 km @ 4:37/km (0:23:54)
» interval session: 2 x 2 laps with 5' recover
acumulado: 3,93 km @ 4:28/km (0:17:34)
detalhe:
1ª) 6.13,9 (3.04,0 / 3.09,9) | 1,83 km @ 3:24/km
2ª) 6.09,5 (3.00,2 / 3.09,3) | 1,68 km @ 3:40/km (???)
» cool down: 2,15 km @ 5:37/km (0:12:04)
dom 20/mar (L)
P. Várzea, 18h00
terra batida, asics kayano 21
» 15 x (9' run / 1' walk)
acumulado: 32,30 km @ 4:39/km (2:30:00)
detalhe:
a correr: 30,81 km @ 4:23/km (2:15:00)
a andar: 1,49 km @ 10:04/km (0:15:00)
--------------------------------------------------------------------------
km semanais: 83,54 km @ 4:39/km
Sem comentários:
Enviar um comentário