maratona de málaga | semana #04

SEG 30/SET
15 min de foam roller

TER 01/OUT
Campo Real, 21h45
estrada, asics kayano
+ 11,0 km @ 5:09/km (56:39)

QUA 02/OUT
P. Várzea, 22h10
terra batida, adidas adizero boston
+ aquec: 4,0 km @ 4:58/km (19:51)
+ séries: 6x1000m (pausa 2' a trote)
acum: 8,0 km @ 4:22/km (34:53)
séries: 4.00,8 / 4.03,5 / 4.04,1 / 3.58,4 / 3.52,8 / 3.54,6
valores médios:
séries: 3.59,0
pausa: 2'00'' (363m @ 5:30/km)
+ recup: 2,0 km @ 5:42/km (11:24)

QUI 03/OUT
P. Várzea, 22h05
terra batida / estrada, asics gt2160
+ 9,0 km @ 4:44/km (42:37)

SEX 04/OUT
descanso

SAB 05/OUT
Islantilla, 7h10
areia de praia / estrada nike structure
+ 21,0 km @ 5:13/km (1:49:37)

DOM 06/OUT
55 min "pubalgia workout"
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Planeado:

T1) 11,0 km [4:35 ; 4:55]

T2) 4,0 km warm up + 6x1000m (pausa 2') [3:55 ; 4:05] + 2,0 km warm down

T3) 9,0 km [4:50 ; 5:10]

T4) 21,0 km [4:45 ; 5:05]