ironman nice 2011 trainning plan

	A	B	C	D	E	F	G	H	I	J	K
1		lundi	mardi	mercredi	jeudi	vendredi	samedi	dimanche
2	1	deplacement velo 12km	deplacement velo 12km	deplacement velo 20km Squash 40m	deplacement velo 22km Foot 1h Squash 1h10	repos	repos	repos	janvier 3h	reprise	25
3	2	deplacement velo 15km Piscine 3km-1h CAP : 55min	deplacement velo 12km CAP 30 min	deplacement velo 22km Piscine 3km-1h Squash 60min	deplacement velo 12km Foot 45min	deplacement velo 22km Piscine 1,75km 35min	repos	bike : 2h50, 70km	8h30	Phase 1 reprise	24
4	3	deplacement velo 15km Piscine 3,5km-1h10 CAP: 45 min 8km	deplacement velo 12km Course 8km 42 min	deplacement velo 12km	deplacement velo 12km Piscine 3.5km-1h10	deplacement velo 12km	repos	repos	4h	Phase 1 reprise	23
5	4	deplacement velo 15km Course : 45min 8km	deplacement velo 12km working in away	repos	deplacement velo 12km foot : 1h	deplacement velo 12km	WE busy - repos	WE busy - repos	4h	Phase 1 reprise	22
6	5	deplacement velo 15km	deplacement velo 12km Piscine 2km 40 min	deplacement velo 15km	deplacement velo 12km Foot 1h Piscine 2km-40 min	deplacement velo 20km	deplacement ski	snowboard	fevrier 5h	Phase 1 reprise	21
7	6	snowboard	snowboard	snowboard	snowboard	repos	repos	Retour du snow		snowboard	20
8	7	velo : deplacement 13km Run : 35min	velo : deplacement 13km Bike HT 1h	Deplacement velo 12km Run : 25 min 5km	deplacement velo 22km Foot 1h Squash 1h10	deplacement velo 12km Run : 40 min 8km	deplacement velo 24km	repos	5h	trainning 1	19
9	8	velo : deplacement 13km S : 1h20 Run : 57min	velo : deplacement 13km Bike HT 1h	velo : deplacement 13km Run 1h10 S : 1h	deplacement velo 22km Foot 1h Squash 1h10	deplacement velo 12km S: 40min 2km Bike 1h	Bike HT 1h	Bike HT 2h	10h	trainning 1	18
10	9	deplacement velo 12km S : 1h: 3km Run : 45min	deplacement velo 22km Swim: 1h20 4km	deplacement velo 12km Run 25min HT: 2H+	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 20km Run: 55min :10km S: 1h15 4km	deplacement 10km Tennis 1h	bike : 4h	15h	trainning 1	17
11	10	deplacement velo 12km	deplacement velo 12km Run : 45min HT: 1h40	velo : deplacement 13km Swin: 1h15 4km Run: 45min	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 22km Run: 50min S: 1h15	bike: 3h	HT:2h	13h30	trainning 2	16
12	11	deplacement velo 13km run:50min swim : 1h15 4km	deplacement velo 12km run: 55min bike: 2h	deplacement velo 15km run: 41min, 9km	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 12km Run: 25min	bike 3h10	deplacement velo 15km HT:2h	13h30	trainning 2	15
13	12	deplacement velo 13km run:50min swim : 1h15 4km	deplacement velo 12km run: 55min bike:2h	deplacement velo 15km run: 1h20 : 15,5km swim: 1h : 3km	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 22km Run: 50min S: 1h15	HT:2h	bike: 3h	17h	trainning 2	14
14	13	deplacement velo 13km run: 50min swim: 40 min 2km	deplacement velo 12km run 50min	deplacement velo 12km repos	deplacement velo 22km Foot:1h Squash: 1h	WE VTT 20km	WE VTT 46km	WE VTT 27.6km	avril 14h50	trainning 2	13
15	14	deplacement velo 13km run:47min swim : 1h16 4km	deplacement velo 12km run: 47min 10k bike:1h30	deplacement velo 20km run: 47min 10k swim: 40min 2k	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 22km Run: 50min	bike: 1h46	bike: 6h50 170km	17h35	trainning 3	12
16	15	deplacement velo 12km	deplacement velo 20km run: 46min 10k swim 3,2km 1h	deplacement velo 22km run: 46min 10k squash 1h	deplacement velo 15km Foot:1h Swim 4.2km 1h20	deplacement velo 22km Run: 50min S: 1h	repos	bike : 2h50 CAP: 30 min	11h20	trainning 3	11
17	16	deplacement velo 13km run: 48 min 10km swim :1h10 4km	deplacement velo 13km run: 1h20 15km HT 1h	deplacement velo 20km run: 40min squash 1h	deplacement velo 13km foot: 1h	bike 2h50 85km run 1h 13km	bike 2h50 85km	bike 2h50 85km	17h	trainning 3	10
18	17	run 21km 1h30	deplacement velo 12km	deplacement velo 13km run:50min swim : 1h15 4km	deplacement velo 20km Foot:1h Swim 3km 1h	HT : 1h	bike 3h30 100km run 1h 13,5km	repos	11h20	trainning 3	9
19	18	bike 3h 85km swim 1h11 4km	deplacement velo 20km run: 46min 10k swim 3km 58min	deplacement velo 45km Run: 50min S: 1h	deplacement velo 22km Foot:1h Squash: 1h	deplacement velo 22km Run: 50min S: 1h	bike 2h57 85km	bike 2h48 85km	mai 17.5h	trainning 4	8
20	19	working away fitnesst 1h30	working away fitnesst 1h40	working away fitnesst 1h45	working away fitnesst 1h45	repos	bike 3h 85km	bike 3h 85km	12.5h	trainning 4	7
21	20	run 1h20 16km swim 1h10 3.5km	working away run 1h 13km swim 1h20 4km	working away run 1h swim 3km 1h	working away run 1h05 15km swim 1h40 5km	working away run 55min 12.5km swim 1h20 4km	bike 5h30 160km	repos	17h20	trainning 4	6
22	21	deplacement velo 15km swim 1h20 4km run 1h15 16km	deplacement velo 6km run 1h05 13.5km bike 1h30 vtt 40km	deplacement velo 12km swim 1h 3km bike : 3h 85km	deplacement velo 22km Foot 1h squash 1h	deplacement velo 22km swim 1h 3km run 2h05 28km	repos	bike 6h30 180km	20h45	trainning 4	5
23	22	deplacement velo 12km swim 1h 3km run 1h05 14km	deplacement velo 15 km squash 45min	deplacement velo 22km swim : 1h 3km run : 16 km 1h15 squash 1h	velo déplacement dunes 30km test combinaison 400m en mer	deplacement velo 13km swim : 1h 3km run 16km 1h12	velo déplacement dunes 30km bike 2h50 85km	repos	juin 11h20	trainnign 5	4
24	23	deplacement velo 12km swim 1h05 3,5km run 1h15 16km	deplacement velo 12km velo 2h50 85km	deplacement velo 12km swim 1h 3km run 1h15 16km squash 1h	deplacement velo 12km velo 2h50 85km	deplacement velo 12km run 2h05 28km	velo cool 3h 87km	velo 85km 2h50	19h	trainnign 5	3
25	24	oh swim 4km 1h20 run 1h30	working away HT 1h	working away swim 40min 2km	working away HT 1h20	working away location voiture	swim 4km 1h20	bike 2h50 85km	10h	trainnign 5	2
26	25	vacances run 1h02 14km Tournoi squash hermine	vacances swim 2km 40min	vacances bike 2h20 cool	vacances deplacement => grenoble	vacances repos complet	vacances repos complet	IRONMAN	4h + IM	trainnign 5	1