Semana 5.- 30 nov / 6 dic

Lunes.- (M) bike --- 30 K / 27'5 vel / 148 ppm / 94 cad --- 1:15
(T) swim --- 600 cr / clase tec. 1000 --- 1600 m / 1:00
Martes.- (M) bike --- 50 K / 27 vel / 147 ppm / 93 cad --- 1:45
(T1) gym --- mix sup+inf 4x12r 60% --- 1:00
(T2) swim --- 5x200 (50br-50cr-50p-50pb) / 5x100 pb+pls 30"r --- 1500 m / 0:45
Miercoles.- (G) (T1) bike --- spinning (cambios ritmo 5' / 98 cad) --- 30 k / 1:00
(T2) gym --- ABS --- 0:30
Jueves.- (T1) run --- 5 k suaves (test talon OK) --- 0:30
(T2) swim --- 4x300 (50br-100cr-50p-100pb) / 4x100 pb+pls --- 1600 m / 0:45
Viernes.- DT
Sabado.- (G) (T) bike --- spinning (12 x CR 5' / 99 cad / 141 ppm) --- 40 k / 1:15
Domingo.- (M1) swim --- 5x200 (50br-50cr-50p-50pb) / 5x100 pb+pls 30"r --- 1500 m / 0:45
(M2) run --- c.c. suave --- 8 k / 0:40

Total Horas Semana.- 11:15
- Swim.- 6200 m / 3:15
- Bike.- 150 k / 5:15
- Run.- 13 k / 1:10
- Gym.- 1:30