Semana 12.- 18 / 24 Enero.

Lunes.- (G) DT
Martes.- (T1) swim --- 500 pb 10' / pir 50-200-50 (5-20"r) / 200 cr --- 1500 m // 0:30
(T2) run --- CC rit 5:00/k --- 14 k // 1:10
Miercoles.- (M) bike --- 75 k / 27'5 vel / 87 cad / 135 ppm --- 2:45
(T) swim --- 800 cr / clase tec. 1200 --- 2000 m // 1:00
Jueves.- (T) run --- 20' cal / 6 x CR5' 4:20/k 2'r --- 12'5 k // 1:00
Viernes.- (M) bike --- 70 k / 27'5 vel / 87 cad / 133 ppm / San Pedro --- 2:30
(T) swim --- ENTRENO 1 --- 1800 m // 0:45
Sabado.- (M) swim ---
Domingo.- (M) run --- Media Marathon GETAFE - 1:22:43 - 3:54/k

Total Horas Semana.- 11:40
- Swim.- 6300 m / 2:45
- Bike.- 145 k / 5:15
- Run.- 47 k / 3:40
- Gym.- 0:00

Semana 11.- 11 / 17 Enero.

Lunes.- (T) swim --- 500 pb >10' + 250 pb 4:30 / clase tecnica (1000) / 500 pb >10' --- 2250 m / 1:15
Martes.- (M) bike --- BTT Extreme (nieve+lluvia+frio) --- 60 k eq. / 2:30
(T) swim --- 500 pb >10' / 2x5x100 pls+pb 20"/1'r / 500 pb 9:30 --- 2000 m / 0:45
Miercoles.- (G)(T) gym --- SUP+INF (vol) 5 x 6 rep 90% 2'r
Jueves.- (T1) swim --- ENTRENO 3 --- 2050 m / 1:00
(T2) run --- CC rit 5:00 --- 8 k / 0:40
Viernes.- (M) bike --- 75 k / 26 vel / 89 cad / 140 ppm --- 2:45
(T) swim --- 500 pb <10' / 10x100 (1 volt / 1 pb) 20"r --- 1500 m / 0:30
Sabado.- (M) bike --- 75 k / 25 vel / 89 cad / 148 ppm / Canencia --- 3:00
Domingo.- (M) run --- 15 Kms TRES CANTOS - 1:01:50 - 4:07/k - 171 ppm

Total Horas Semana.- 14:25
- Swim.- 7800 m / 3:30
- Bike.- 210 k / 8:15
- Run.- 23 k / 1:40
- Gym.- 1:00

Camino a Austria...

Quien dijo ke ser Berrako era algo fácil??

MAX!!! Cuanto nos hemos acordado de ti...

Todo esto dará sus frutos en Klagenfurth el 4 de Julio, ¿no Andrews?

Ha sido duro pero ha merecido la pena.... espero.

Semana 10.- 4 / 10 Enero.

Lunes.- (T1) swim --- 4x(100cr-50p-100pb) 30"r / 2x5x100 pls+pb 30"-1'r --- 2000 m / 0:50
(T2) run --- CC rit 5:00/k --- 8 k / 0:40
Martes.- (T1) swim --- 1000 pb <20' / 2x500 pb <10' 1'r / 2x4x100 75% pb 30"-1'r --- 2800 m / 1:10 (T2) bike --- SPINNING (CR) 80 cad --- 60 k / 1:45
Miercoles.- DT
Jueves.- (G)(T1) gym --- (vol) sup+inf 5x6rep 90% 2'r --- 0:45
(T2) bike --- SPINNING (cal + 5xCR 5' ) 96 cad --- 30 k / 1:00
Viernes.- (T1) swim --- CLASE TEC. --- 1200 m / 0:45
(T2) run --- 20' cal + 10 x CR2' 30"r rit.3:30/k --- 10 k / 0:45
Sabado.- (M) swim --- 4x500 <10' pb 1'r --- 2000 m / 0:45
Domingo.- (G)(M) gym --- (vol) sup+inf 5x6rep 90% 2'r --- 0:45
(T) bike --- SPINNING (cal + 10xCR 5' ) 95 cad --- 60 k / 2:00

Total Horas Semana.- 11:45
- Swim.- 8000 m / 3:30
- Bike.- 150 k / 4:45
- Run.- 18 k / 1:25
- Gym.- 2:00

Semana 9.- 28 dic/3 Enero. FELIZ AÑO!!!

Lunes.- (G)(M) gym --- mix sup+inf 50% 4x12rep 2'r --- 1:00
(T) bike --- spinning (cal + 5xCR5' / 95 cad) --- 30 k / 1:00
Martes.- (T1) swim --- 3 x 500 <10' 1'r --- 1500 m / 0:30
(T2) run --- CC rit 5:00/k --- 8 k / 0:40
Miercoles.- (T1) swim --- 2 x 500 <9:30 1'r / pir 50-200-50 30"r pls+pb --- 1800 m / 0:45
(T2) run --- CC rit 5:10/k --- 6'5 k / 0:30
Jueves.- (M) run --- San Silvestre Alcobendas - 10 k - 40:20 - 4:02/k - 172 ppm
Viernes.- (G)(M) gym --- lucha --- 0:30
(T) bike --- spinning (cal + 5xCR5' / 98 cad) --- 30 k / 1:00
Sabado.- (M1) spinning (cal + 5xCR5' / 95 cad) --- 30 k / 1:00
(M2) run --- CC rit 5:00/k (148 ppm) --- 10 k / 0:50
Domingo.- (M1) swim --- 3 x 500 <9:45 1'r --- 1500 m / 0:30
(M2) run --- CC rit 5:00/k (145 ppm) --- 8 k / 0:40

Total Horas Semana.- 9:30
- Swim.- 4800 m / 1:45
- Bike.- 90 k / 3:00
- Run.- 42'5 k / 3:20
- Gym.- 1:30