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
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