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Entries

  1. swim
    alright 0.6 km

    pazar

  2. RUN
    alright 4 km 00:35 14:04 pace

    yüzmeden sonra

  3. swim
    mac 800 m

    nasıl olacak bu iş bakalım:)
    20 x 40m

  4. swim
    alright Mac 600 m

    15 x 40mt
    öğle yüzmesi...
    intro. to swimming 101

  5. RUN
    alright Treadmill 5 km 00:42 13:31 pace

    Öğlen arası

  6. swim
    Başlangıç 800 m 00:55 110:38 pace

    Just start
    40 x 20m

  7. FIT
    Mac gmall 7 km 00:28 06:26 pace

    4 x 1200m (paceler 2:01 - 1:58 - 1:56 - 1:54)

  8. FIT
    4 mi 00:16 04:00 pace

    Tabata: 8 x (20'' max - 10'' rest) x 2

  9. FIT
    gmall mac 6 km 00:24 06:26 pace

    500mx8 avg.pace@1:50

  10. FIT
    mac gmall 7 km 00:28 06:26 pace

    1000m wu
    4 x 1000m @ 1:50
    (500mRI @ 2:20)

  11. FIT
    mac gmall ergo 2 km 00:08:00 06:26 pace

    omuz ve bacak çalışması
    ardından
    1000m ısınma
    20''x8 (10''RI)

  12. RUN
    gmall mac tm 6.5 km 00:40 09:54 pace

    kürek sonrası koşu

  13. FIT
    mac gmall ergo 3.5 km 00:14:00 06:26 pace

    2000m @ 1:50/500m

  14. FIT
    mac gmall 4 km 00:16 06:26 pace

    10' ergo sabit tempo

  15. FIT
    mac gmall 6 km 00:24 06:26 pace

    10x500m@1:48 (1'RI)

  16. RUN
    gmall mac 5 km 00:32 10:17 pace

    Ergonun uzerine jog