Voila Women In Girdles

week from 09 to 15/11

A summary of what did this week, I'd be honored even if much has been done indoors:-D

Monday, 2009 12:15 pm
swimming RA
tot 50 '2.6 km
300m A1 + A2 50-100150-200-200-150-100-50 rec 10 "/ 15" A2 + pal + gall 14x50m Part 50 "+ Part B1 4x100m pull 1'45 "200 + A1


carpet at 17.30 average
tot 48 '11km
15' risc + 30 'average (25' climb 2> 3%> 2% + 5 'level) + 3' DEFA

Tuesday, 10/11 at 15:30

carpet slow
tot 54 '22.00 12km

rollers slow pace with some variazionedi
tot 1:05 a.m.' 30km


Wednesday, 11/11 at 15.30 rip carpet. 1h approximately 13km long
tot
20'risc> + 2x3000m slow rec 3 'step + 10' DEFA
Thursday, 12/11 12:15 pm

CA
tot swimming 2.6 kilometers
500m A1 + A2 + 4x50m legs sl tablet 20x50m (1 in B1 Part 45 "-1 in A2 Part 1 ') + B1 8x100m part 1'35' pull (1'22 "/ 21") + A1

100m race at 15.30 finally slow down 'open: 1:03 a.m.-D
tot' 14km


Friday, 13/11 at 15.30 sfr roller
tot 1:13 a.m. '31km
20' risc > slow 90/95rpm + 7x3 'sfr 50RPM rec 2' + 18 90/95rpm 'slow> DEFA 100/105rpm

Saturday, 14/11 11:15 am
progressive course
tot 57' 5km 13km
risc> slow + medium 7km extensive > Intensive + 1km DEFA


Sunday, 15/11 at 14:30 mtb slow 1:55 a.m. on bank
tot '40km
carpet slow to follow
25' 5.5 km

tot weeks
travel 68.5 km 10.2 km

swim 111km bike

I'd say a good start and a good volume of aerobic training: - D Greetings
Robu.