Semana 11/13

dom 28/jun
P. Várzea, 20h30
relva, asics kayano 20
» 9,0 km @ 4:37/km (41:30)

seg 29/jun
descanso

ter 30/jun
P. Várzea, 22h10
terra batida, adidas boston
» warm up: 4,37 km @ 4:36/km (20:05)
» threshold run: 6 x 1000m (with 60'' jog recover)
acumulado: 7,18 km @ 3:57/km (28:24)
séries: 3.41,0 / 3.42,3 / 3.49,3 / 3.43,7 / 3.46,6 / 3.40,7
valores acumulados:
séries: 3.43,9
pausas: 197m @ 5:04/km (60'')
» cool down: 2,12 km @ 5:12/km (11:00)

qua 01/jul

P. Várzea, 22h40
terra batida, adidas boston
» warm up: 6,15 km @ 4:25/km (27:08)
» repetitions: 12 x 200m (pausa 55'')
séries: 35,1 / 33,5 / 33,4 / 32,6 / 32,6 / 32,0 / 32,6 / 31,6 / 32,0 / 31,7 / 31,7 / 30,3
valores médios:
séries: 191,3m @ 2:49/km (32,4'')
pausa: 57''
» cool down: 2,0 km @ 4:58/km (9:57)

qui 02/jul
P. Várzea, 22h45
terra batida, asics kayano 20
» 10,0 km @ 4:30/km (44:59)

sex 03/jul
descanso

sab 04/jul
Lumiar, 18h00
tartan, adidas boston
» warm up: 3,07 km @ 4:54/km (15:04)
» competition: 5000m - 17.41
» cool down: 2,37 km @ 6:32/km (15:30)

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Quilometragem semanal: 53,66 km