Sub 17 @ 5K | Semana 01

seg 25/jan 
50' rotina core & stretch

ter 26/jan (E)
P. Várzea, 22h15
terra batida, asics gt2000 3
» 8,21 km @ 4:53/km (0:40:01)
» 6 rectas

qua 27/jan (T)
P. Várzea, 22h00
terra batida, adidas boston boost
» 12,30 km @ 4:27/km (0:54:50)
detalhe:
» w/u: 3,13 km @ 4:49/km (0:15:06)
» threshold: 6 x 1000m (pausa 1' a trote)

acumulado: 7,15 km @ 4:09/km (0:29:42)
séries: 6,00 km @ 3:57/km (0:23:42)
pausa: 1,15 km @ 5:14/km (0:06:00)
séries: 4.01,5 / 3.59,1 / 3.58,3 / 3.55,9 / 3.50,7 / 3.57,3
(média: 3.57,1)

»w/d: 2,02 km @ 5:14/km (0:10:02)

qui 28/jan (E)
P. Várzea, 22h05
relva/terra batida, nike structure 18
» 8,82 km @ 4:41/km (0:41:16)
» 6 rectas

sex 29/jan
30' rotina core & stretch

sab 30/jan (E)
P. Várzea, 10h10
terra batida/estrada, nike structure 18
» 8,52 km @ 4:42/km (0:40:01)
» rampas: 8 x 100m
reps: 19,8 / 18,8 / 19,2 / 18,7 / 19,1 / 18,4 / 18,5 / 17,4

dom 31/jan (L)
P. Várzea, 19h25
terra batida, asics kayano 21
9 x 1 milha com 1' de pausa a andar
detalhe:
» acumulado: 15,40 km @ 4:34/km (1:10:20)
» run: 14,48 km @ 4:14/km (1:01:20)
» walk: 0,92 km @ 9:46/km (0:09:00)
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km semanais: 53,25 @ 4:38/km