igolaizola - Plan 2017 - Google Drive


1	Annual Training Plan
2	Annual Volume		22500 TSS / 500 hours					Swim							Bike							Run
3							Gym	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing
4	W	Mon.	Races	PRI.	Period	Volume	Gym	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing	Aerobic Endurance	Muscular Force	Speed Skills	Muscular Endurance	Anaerobic Endurance	Sprint Power	Testing

5	1	04/09/2017			Base 1+	470	MT	1		1					1		1					1		1
6	2	11/09/2017			Base 1++	520	MS	1		1					1		1					1		1
7	3	18/09/2017			Base 1-	360	MS	1		1				1	1		1				1	1		1				1
8	4	25/09/2017	Txingudi Korrika 10km	C	Base 2+	500	MS	1		1	1				1		1	1				1		1	1
9	5	02/10/2017			Base 2++	560	MS	1		1	1				1		1	1				1		1	1
10	6	09/10/2017	Triatlón Getxo	B	Base 2-	360	SM	1		1				1	1		1				1	1		1				1
11	7	16/10/2017			Base 3+	560	SM	1	1	1	1				1	1	1	1				1	1	1	1	1
12	8	23/10/2017			Base 3++	610	SM	1	1	1	1				1	1	1	1				1	1	1	1	1
13	9	30/10/2017			Base 3-	360	SM	1		1				1	1		1				1	1		1				1
14	10	06/11/2017	Behobia	C	Peak+	430	SM				1							1							1
15	11	13/11/2017			Peak	360	SM				1							1							1
16	12	20/11/2017	Maratón Donostia	A	Race	360																			1
17	13	27/11/2017			Tran	1
18	14	04/12/2017			Tran	1
19	15	11/12/2017	Gabonetako krosa	C	Base 3	500	SM	1	1	1	1				1	1	1	1				1	1	1	1
20	16	18/12/2017			Base 3+	560	SM	1	1	1	1				1	1	1	1				1	1	1	1
21	17	25/12/2017			Base 3-	360	SM	1		1				1	1		1				1	1		1				1
22	18	01/01/2018			Base 3	500	SM	1	1	1	1				1	1	1	1				1	1	1	1
23	19	08/01/2018			Base 3+	560	SM	1	1	1	1				1	1	1	1				1	1	1	1
24	20	15/01/2018			Base 3++	610	SM	1	1	1	1				1	1	1	1				1	1	1	1
25	21	22/01/2018			Base 3-	360	SM	1		1				1	1		1				1	1		1				1
26	22	29/01/2018			Build 1	560	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
27	23	05/02/2018			Build 1+	560	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
28	24	12/02/2018			Build 1++	560	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
29	25	19/02/2018	Media Maraton Irun	B	Build 1-	360	SM	1		1				1	1		1				1	1		1				1
30	26	26/02/2018			Build 2+	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
31	27	05/03/2018			Build 2++	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
32	28	12/03/2018			Build 2-	360	SM	1		1				1	1		1				1	1		1				1
33	29	19/03/2018			Build 2+	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
34	30	26/03/2018			Build 2++	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
35	31	02/04/2018			Build 2-	360	SM	1		1				1	1		1				1	1		1				1
36	32	09/04/2018	Donosti Baiona		Build 2+	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
37	33	16/04/2018			Build 2++	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
38	34	23/04/2018	Sprint Getaria	C	Build 2-	360	SM	1		1				1	1		1				1	1		1				1
39	35	30/04/2018			Build 2+	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
40	36	07/05/2018			Build 2++	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
41	37	14/05/2018	Sprint Hondarribi	C	Build 2-	360	SM	1		1				1	1		1				1	1		1				1
42	38	21/05/2018	Half Bilbao		Build 2	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
43	39	28/05/2018	Sprint Pasaia		Peak+	430	SM				1							1							1
44	40	04/06/2018			Peak	360	SM				1							1							1
45	41	11/06/2018	Half La Rioja	A	Race	360					1							1							1
46	42	18/06/2018	Olimpico Donosti		Tran	1
47	43	25/06/2018			Build 2+	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
48	44	02/07/2018			Build 2++	610	SM	1	1	1	1	1			1	1	1	1	1			1	1	1	1	1
49	45	09/07/2018			Build 2-	360	SM	1		1				1	1		1				1	1		1				1
50	46	16/07/2018			Peak	360	SM				1	1						1	1						1	1
51	47	23/07/2018	Getaria Zarautz ?	A	Race	360					1	1
52	48	30/07/2018			Tran	1
53	49	06/08/2018			Tran	1
54	50	13/08/2018			Tran	1
55	51	20/08/2018			Tran	1
56	52	27/08/2018			Tran	1


1
2
3	W	Period	Day	S	B	R	G	T	Workout 1	Workout 2

4	1	Base 1+	lun 4 sept			60		60	Run: 90'Z1
5	1	Base 1+	mar 5 sept	27	35			62	Swim: 40'SS	Bike: 10' Z1 20' Z2 10' Z1
6	1	Base 1+	mié 6 sept		45		50	95	Bike: 10'Z1 3x(9'Z2 1'Z1) 10'Z1	Gym: 6ex 4set 10rep
7	1	Base 1+	jue 7 sept	27		30		57	Swim: 40' SS	Run: 45' SS
8	1	Base 1+	vie 8 sept	20	60			80	Swim: 30' Z1	Bike: 90' Z1	S	B	R	W	T
9	1	Base 1+	sáb 9 sept			75		75	Run: 10'Z1 6x(9'Z2 1'Z1) 10'Z1		16%	30%	35%	21%	102%
10	1	Base 1+	dom 10 sept				50	50		Gym: 6ex 4set 10rep	74	140	165	100	479	470	-9
11	2	Base 1++	lun 11 sept			80		80	Run: 90'Z1+
12	2	Base 1++	mar 12 sept	27	35			62	Swim: 40'SS	Bike: 10' Z1 20' Z2 10' Z1
13	2	Base 1++	mié 13 sept		52		50	102	Bike: 10'Z1 4x(9'Z2 1'Z1) 10'Z1	Gym: 6ex 4set 10rep
14	2	Base 1++	jue 14 sept	27		33		60	Swim: 40' SS	Run: 50' SS
15	2	Base 1++	vie 15 sept	30	60			90	Swim: 30' Z2	Bike: 90' Z1	S	B	R	W	T
16	2	Base 1++	sáb 16 sept			75		75	Run: 10'Z1 6x(9'Z2 1'Z1) 10'Z1		16%	28%	36%	19%	100%
17	2	Base 1++	dom 17 sept				50	50		Gym: 6ex 4set 10rep	84	147	188	100	519	520	1
18	3	Base 1-	lun 18 sept			80		80	Run: 90'Z1+
19	3	Base 1-	mar 19 sept	27			25	52	Swim: 40'SS	Gym: 3ex 4set 10rep
20	3	Base 1-	mié 20 sept		40			40	Bike: 60'Z1
21	3	Base 1-	jue 21 sept	27				27	Swim: 40'SS
22	3	Base 1-	vie 22 sept		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
23	3	Base 1-	sáb 23 sept			50		50	Run: 10'Z1 20'AnE 10'Z1		29%	25%	36%	7%	97%
24	3	Base 1-	dom 24 sept	50				50	Swim: 10'Z1 1km.AnE 10'Z1		104	90	130	25	349	360	11
25	4	Base 2+	lun 25 sept			85		85	Run: 85'Z2
26	4	Base 2+	mar 26 sept	27	35			62	Swim: 40'SS	Bike: 10'Z1 20'Z2 10'Z1
27	4	Base 2+	mié 27 sept		72		50	122	Bike: 10'Z1 4x(8'Z4-2'Z1) 10'Z1	Gym: 6ex 4set 10rep
28	4	Base 2+	jue 28 sept	27		30		57	Swim: 40'SS	Run: 45'Z1
29	4	Base 2+	vie 29 sept		60			60		Bike: 90'Z1	S	B	R	W	T
30	4	Base 2+	sáb 30 sept			65		65	Txingudi Korrika 10km		11%	33%	36%	20%	100%
31	4	Base 2+	dom 1 oct				50	50		Gym: 6ex 4set 10rep	54	167	180	100	501	500	-1
32	5	Base 2++	lun 2 oct			78		78	Run: 10'Z1 65'Z2 10'Z1
33	5	Base 2++	mar 3 oct	27	35			62	Swim: 40'SS	Bike: 10'Z1 20'Z2 10'Z1
34	5	Base 2++	mié 4 oct		80		50	130	Bike: 10'Z1 6x(6'Z4-1.5'Z1) 10'Z1	Gym: 6ex 4set 10rep
35	5	Base 2++	jue 5 oct	27		30		57	Swim: 40'SS	Run: 45'Z1
36	5	Base 2++	vie 6 oct		80			80	Bike: 120'Z1		S	B	R	W	T
37	5	Base 2++	sáb 7 oct			80		80	Run: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		15%	35%	34%	18%	101%
38	5	Base 2++	dom 8 oct	30			50	80	Gym: 6ex 4set 10rep	Swim: 30'Z2 openwater	84	195	188	100	567	560	-7
39	6	Base 2-	lun 9 oct			57		57	Run: 10'Z1 50'Z2
40	6	Base 2-	mar 10 oct				25	25	Gym: 3ex 4set 10rep
41	6	Base 2-	mié 11 oct		45			45	Bike: 10'Z1 20'Z4 10'Z1
42	6	Base 2-	jue 12 oct			24		24	Run: 35'Z1
43	6	Base 2-	vie 13 oct	30				30	Swim: 30'Z2		S	B	R	W	T
44	6	Base 2-	sáb 14 oct				1	1			19%	35%	38%	7%	99%
45	6	Base 2-	dom 15 oct	40	80	55		175	Triatlon Getxo 1.5+40+10		70	125	136	26	357	360	3
46	7	Base 3+	lun 16 oct		40			40	Bike: 60'Z1
47	7	Base 3+	mar 17 oct	27	35			62	Swim: 40'SS	Bike: 10'Z1 20'Z2 10'Z1
48	7	Base 3+	mié 18 oct			80		80	Run: 10'Z1 65'Z2 10'Z1
49	7	Base 3+	jue 19 oct	27			50	77	Swim: 20'Z1 20'Paddles	Gym: 6ex 4set 10rep
50	7	Base 3+	vie 20 oct		120			120	Bike: 120' Hilly ride		S	B	R	W	T
51	7	Base 3+	sáb 21 oct			80		80	Run: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		17%	41%	29%	9%	95%
52	7	Base 3+	dom 22 oct	40	35			75	Swim: 40'Z2	Bike: 10'Z1 20'Z2 10'Z1	94	230	160	50	534	560	26
53	8	Base 3++	lun 23 oct			95		95	Run: 10'Z1 80'Z2 10'Z1
54	8	Base 3++	mar 24 oct	30	37			67	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 30'Z2 10'Z1
55	8	Base 3++	mié 25 oct	30		80		110	Run: 10'Z1 6x(6'Z4-1.5'Z1) 10'Z1	Swim: 20'Z1 20'Paddles
56	8	Base 3++	jue 26 oct		35		50	85	Bike: 50'Z1	Gym: 6ex 4set 10rep
57	8	Base 3++	vie 27 oct		120			120	Bike: 120' Free ride		S	B	R	W	T
58	8	Base 3++	sáb 28 oct			95		95	Run: 15'Z1 5x(8'Z4-2'Z1) 15'Z1		14%	31%	44%	8%	98%
59	8	Base 3++	dom 29 oct	27				27	Swim: 40'SS		87	192	270	50	599	610	11
60	9	Base 3-	lun 30 oct			100		100	Run: 10'Z1 90'Z2 10'Z1
61	9	Base 3-	mar 31 oct	27		30		57	Swim: 40'SS	Run: 45'Z1
62	9	Base 3-	mié 1 nov				1	1
63	9	Base 3-	jue 2 nov	27			25	52	Swim: 40'SS	Gym: 3ex 4set 10rep
64	9	Base 3-	vie 3 nov		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
65	9	Base 3-	sáb 4 nov			60		60	Run: 6km 4:30 90'' 6km 4:00		29%	14%	53%	7%	103%
66	9	Base 3-	dom 5 nov	50				50	Swim: 10'Z1 1km.AnE 10'Z1		104	50	190	26	370	360	-10
67	10	Peak+	lun 6 nov			80		80	Run: 10'Z1 65'Z2 10'Z1
68	10	Peak+	mar 7 nov	27			25	52	Swim: 40'SS	Gym: 3ex 4set 10rep
69	10	Peak+	mié 8 nov			95		95	Run: 15'Z1 5x(8'Z4-2'Z1) 15'Z1
70	10	Peak+	jue 9 nov	27				27	Swim: 40'SS
71	10	Peak+	vie 10 nov		40			40	Bike: 60' Z1		S	B	R	W	T
72	10	Peak+	sáb 11 nov			20		20	Run: 10'Z1 5'Z3 10'Z1		13%	9%	72%	6%	100%
73	10	Peak+	dom 12 nov			115		115	Behobia SS 20km		54	40	310	25	429	430	1
74	11	Peak	lun 13 nov			40		40	Run: 60'Z1
75	11	Peak	mar 14 nov	27			25	52	Swim: 40'SS	Gym: 3ex 4set 10rep
76	11	Peak	mié 15 nov		40			40	Bike: 60'Z1
77	11	Peak	jue 16 nov			90		90	Run: 10'Z1 75'Z2 10'Z1
78	11	Peak	vie 17 nov	27				27	Swim: 40'SS		S	B	R	W	T
79	11	Peak	sáb 18 nov			64		64	Run: 15'Z1 3x(8'Z4-2'Z1) 15'Z1		23%	11%	54%	7%	94%
80	11	Peak	dom 19 nov	27				27	Swim: 30'Z2 Pull buoy + Sauna		81	40	194	25	340	360	20
81	12	Race	lun 20 nov			40		40	Run: 10'Z1 25'Z2 10'Z1
82	12	Race	mar 21 nov		27			27	Bike: 40' Z1
83	12	Race	mié 22 nov			50		50	Run: 15'Z1 2x(8'Z4-2'Z1) 15'Z1
84	12	Race	jue 23 nov	27				27	Swim: 40' Z1
85	12	Race	vie 24 nov				1	1	Rest		S	B	R	W	T
86	12	Race	sáb 25 nov			20		20	Run: 10'Z1 5'Z2 10'Z1		8%	8%	83%	0%	99%
87	12	Race	dom 26 nov			190		190	Marathon San Sebastian		27	27	300	1	355	360	5
88	13	Tran	lun 27 nov
89	13	Tran	mar 28 nov
90	13	Tran	mié 29 nov
91	13	Tran	jue 30 nov
92	13	Tran	vie 1 dic								S	B	R	W	T
93	13	Tran	sáb 2 dic								0%	0%	0%	0%	0%
94	13	Tran	dom 3 dic								0	0	0	0	0	1	1
95	14	Tran	lun 4 dic
96	14	Tran	mar 5 dic
97	14	Tran	mié 6 dic
98	14	Tran	jue 7 dic
99	14	Tran	vie 8 dic								S	B	R	W	T
100	14	Tran	sáb 9 dic								0%	0%	0%	0%	0%
101	14	Tran	dom 10 dic								0	0	0	0	0	1	1
102	15	Base 3	lun 11 dic			80		80	Run: 15'Z1 4x(8'Z4-2'Z1) 15'Z1
103	15	Base 3	mar 12 dic	40			50	90	Swim: 10' Z1 20' Z3 10' Z1	Gym: 6ex 4set 10rep
104	15	Base 3	mié 13 dic		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
105	15	Base 3	jue 14 dic	30		46		76	Swim: 20'Z1 20'Paddles	Run: 10'Z1 40'Z2
106	15	Base 3	vie 15 dic				1	1	Rest		S	B	R	W	T
107	15	Base 3	sáb 16 dic			40		40	5km Z5		14%	16%	41%	10%	82%
108	15	Base 3	dom 17 dic			41		41	6km Z4		70	82	207	51	410	500	90
109	16	Base 3+	lun 18 dic		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
110	16	Base 3+	mar 19 dic	40			50	90	Swim: 10' Z1 20' Z3 10' Z1	Gym: 6ex 4set 10rep
111	16	Base 3+	mié 20 dic			80		80	Run: 15'Z1 4x(8'Z4-2'Z1) 15'Z1
112	16	Base 3+	jue 21 dic	30				30	Swim: 20'Z1 20'Paddles
113	16	Base 3+	vie 22 dic		30	46		76	Bike: 10'Z1 20'Z2 10'Z1	Run: 10'Z1 40'Z2	S	B	R	W	T
114	16	Base 3+	sáb 23 dic		120			120	Bike: 120' Hilly ride		20%	41%	23%	9%	93%
115	16	Base 3+	dom 24 dic	40				40	Swim: 10' Z1 20' Z3 10' Z1		110	232	126	50	518	560	42
116	17	Base 3-	lun 25 dic		120			120	Bike: 120' Free Ride
117	17	Base 3-	mar 26 dic	40				40	Swim: 60'Z1
118	17	Base 3-	mié 27 dic				1	1
119	17	Base 3-	jue 28 dic			40		40	Run: 60' Free Run
120	17	Base 3-	vie 29 dic			40		40	Run: 60' Free Run		S	B	R	W	T
121	17	Base 3-	sáb 30 dic				25	25	Gym: Core		11%	33%	36%	7%	88%
122	17	Base 3-	dom 31 dic			50		50	6km Z5		40	120	130	26	316	360	44
123	18	Base 3	lun 1 ene		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
124	18	Base 3	mar 2 ene	40			50	90	Swim: 5'Z1 2x(10'Z3 5'Z1)	Gym: 6ex 4set 10rep
125	18	Base 3	mié 3 ene			17		17	Run: 25'Z1 Cinta
126	18	Base 3	jue 4 ene			30		30	Run: Prueba esfuerzo
127	18	Base 3	vie 5 ene	46	35			81	Swim: 4x(16L.Z4 1'Z0)	Bike: 10'Z1 20'Z2 10'Z1	S	B	R	W	T
128	18	Base 3	sáb 6 ene		120			120	Bike: 120' Hilly ride		25%	47%	9%	10%	92%
129	18	Base 3	dom 7 ene	40				40	Swim: 30'Z1 20'Paddles		126	237	47	50	460	500	40
130	19	Base 3+	lun 8 ene			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
131	19	Base 3+	mar 9 ene	40				40	Swim: 5'Z1 2x(10'Z3 5'Z1)
132	19	Base 3+	mié 10 ene		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
133	19	Base 3+	jue 11 ene	46		45		91	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 20'Z4 5'Z1
134	19	Base 3+	vie 12 ene		40			40	Bike: 60'Z2		S	B	R	W	T
135	19	Base 3+	sáb 13 ene		120			120	Bike: 120' Free ride		23%	44%	23%	9%	99%
136	19	Base 3+	dom 14 ene	40				40	Swim: 30'Z1 20'Paddles		126	248	131	50	555	560	5
137	20	Base 3++	lun 15 ene			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
138	20	Base 3++	mar 16 ene	40	33			73	Swim: 5'Z1 2x(10'Z3 5'Z1)	Bike: 10'Z1 20'Z2 10'Z1
139	20	Base 3++	mié 17 ene		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
140	20	Base 3++	jue 18 ene	46		45		91	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 20'Z4 5'Z1
141	20	Base 3++	vie 19 ene		40			40	Bike: 60'Z2		S	B	R	W	T
142	20	Base 3++	sáb 20 ene		130			130	Bike: 130' Free ride		22%	48%	21%	8%	100%
143	20	Base 3++	dom 21 ene	50				50	Swim: 30'Z1 30'Paddles		136	291	131	50	608	610	2
144	21	Base 3-	lun 22 ene		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
145	21	Base 3-	mar 23 ene	27	27			54	Swim: 40'SS	Bike: 40'Z1
146	21	Base 3-	mié 24 ene			33		33	Run: 50'Z1
147	21	Base 3-	jue 25 ene	27				27	Swim: 40'SS
148	21	Base 3-	vie 26 ene		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
149	21	Base 3-	sáb 27 ene			50		50	Run: 10'Z1 20'AnE 10'Z1		29%	44%	23%	0%	96%
150	21	Base 3-	dom 28 ene	50				50	Swim: 10'Z1 1km.AnE 10'Z1		104	159	83	0	346	360	14
151	22	Build 1	lun 29 ene	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
152	22	Build 1	mar 30 ene			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
153	22	Build 1	mié 31 ene		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
154	22	Build 1	jue 1 feb	46		33		79	Swim: 4x(16L.Z4 1'Z0)	Run: 15'Z1 10x(30''Z5 30''Z1) 15'Z1
155	22	Build 1	vie 2 feb		63			63	Bike: 15'Z1 Z5-Z1(1'2'3'4'3'2'1') 15'Z1		S	B	R	W	T
156	22	Build 1	sáb 3 feb	15	25	25		65	Triatlón indoor		17%	59%	26%	9%	111%
157	22	Build 1	dom 4 feb		120			120	Bike: 120'Z2 Hilly Ride		96	329	144	50	619	560	-59
158	23	Build 1+	lun 5 feb			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
159	23	Build 1+	mar 6 feb	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
160	23	Build 1+	mié 7 feb		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
161	23	Build 1+	jue 8 feb	46		33		79	Swim: 4x(16L.Z4 1'Z0)	Run: 15'Z1 10x(30''Z5 30''Z1) 15'Z1
162	23	Build 1+	vie 9 feb		63			63	Bike: 15'Z1 Z5-Z1(1'2'3'4'3'2'1') 15'Z1		S	B	R	W	T
163	23	Build 1+	sáb 10 feb		120			120	Bike: 120'Z2 Hilly Ride		22%	54%	21%	9%	107%
164	23	Build 1+	dom 11 feb	44				44	Swim: 10'Z1 2x(3x(6L.Z5 30''Z0)5'Z1)	Carnavales Tolosa	125	304	119	50	598	560	-38
165	24	Build 1++	lun 12 feb			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
166	24	Build 1++	mar 13 feb	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
167	24	Build 1++	mié 14 feb		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
168	24	Build 1++	jue 15 feb	46		33		79	Swim: 4x(16L.Z4 1'Z0)	Run: 15'Z1 10x(30''Z5 30''Z1) 15'Z1
169	24	Build 1++	vie 16 feb		63			63	Bike: 15'Z1 Z5-Z1(1'2'3'4'3'2'1') 15'Z1		S	B	R	W	T
170	24	Build 1++	sáb 17 feb		120			120	Bike: 120'Z2 Hilly Ride		22%	54%	21%	9%	107%
171	24	Build 1++	dom 18 feb	44				44	Swim: 10'Z1 2x(3x(6L.Z5 30''Z0)5'Z1)		125	304	119	50	598	560	-38
172	25	Build 1-	lun 19 feb			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
173	25	Build 1-	mar 20 feb	27	27			54	Swim: 40'SS	Bike: 40'Z1
174	25	Build 1-	mié 21 feb			33		33	Run: 50'Z1
175	25	Build 1-	jue 22 feb	27				27	Swim: 40'SS
176	25	Build 1-	vie 23 feb		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
177	25	Build 1-	sáb 24 feb				1	1	Rest		15%	21%	64%	0%	101%
178	25	Build 1-	dom 25 feb			113		113	Media Maratón Irun		54	77	232	1	364	360	-4
179	26	Build 2+	lun 26 feb		88			88	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1
180	26	Build 2+	mar 27 feb	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
181	26	Build 2+	mié 28 feb			86	50	136	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1	Gym: 6ex 4set 10rep
182	26	Build 2+	jue 1 mar	46	68			114	Swim: 4x(16L.Z4 1'Z0)	Bike: 10'Z1 5x(6'Z4-1.5'Z1) 10'Z1
183	26	Build 2+	vie 2 mar			63		63	Run: 10'Z1 40'Z2 10'Z1		S	B	R	W	T
184	26	Build 2+	sáb 3 mar		120			120	Bike: 120'Z2 Hilly Ride		21%	51%	24%	8%	105%
185	26	Build 2+	dom 4 mar	50				50	Swim: 2x(10'Z1 20'Z1)		131	309	149	50	639	610	-29
186	27	Build 2++	lun 5 mar			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
187	27	Build 2++	mar 6 mar	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
188	27	Build 2++	mié 7 mar		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
189	27	Build 2++	jue 8 mar	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
190	27	Build 2++	vie 9 mar		68			68	Bike: 10'Z1 5x(6'Z4-1.5'Z1) 10'Z1		S	B	R	W	T
191	27	Build 2++	sáb 10 mar		120			120	Bike: 120'Z2 Hilly Ride		21%	51%	24%	8%	105%
192	27	Build 2++	dom 11 mar	50				50	Swim: 2x(10'Z1 20'Z1)		131	309	149	50	639	610	-29
193	28	Build 2-	lun 12 mar		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
194	28	Build 2-	mar 13 mar	27	27			54	Swim: 40'SS	Bike: 40'Z1
195	28	Build 2-	mié 14 mar			33		33	Run: 50'Z1
196	28	Build 2-	jue 15 mar	27				27	Swim: 40'SS
197	28	Build 2-	vie 16 mar		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
198	28	Build 2-	sáb 17 mar	50				50	Swim: 10'Z1 1km.AnE 10'Z1		29%	44%	30%	0%	103%
199	28	Build 2-	dom 18 mar			75		75	Carrera Primavera UPV		104	159	108	0	371	360	-11
200	29	Build 2+	lun 19 mar		88			88	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1
201	29	Build 2+	mar 20 mar	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
202	29	Build 2+	mié 21 mar			86	50	136	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1	Gym: 6ex 4set 10rep
203	29	Build 2+	jue 22 mar	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
204	29	Build 2+	vie 23 mar		68			68	Bike: 10'Z1 5x(6'Z4-1.5'Z1) 10'Z1		S	B	R	W	T
205	29	Build 2+	sáb 24 mar		120			120	Bike: 120'Z2 Hilly Ride		21%	51%	24%	8%	105%
206	29	Build 2+	dom 25 mar	50				50	Swim: 2x(10'Z1 20'Z1)		131	309	149	50	639	610	-29
207	30	Build 2++	lun 26 mar			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
208	30	Build 2++	mar 27 mar	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
209	30	Build 2++	mié 28 mar		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
210	30	Build 2++	jue 29 mar	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
211	30	Build 2++	vie 30 mar		80			80	Bike: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		S	B	R	W	T
212	30	Build 2++	sáb 31 mar		120			120	Bike: 120'Z2 Hilly Ride		21%	53%	24%	8%	107%
213	30	Build 2++	dom 1 abr	50				50	Swim: 2x(10'Z1 20'Z1)		131	321	149	50	651	610	-41
214	31	Build 2-	lun 2 abr		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
215	31	Build 2-	mar 3 abr	27	27			54	Swim: 40'SS	Bike: 40'Z1
216	31	Build 2-	mié 4 abr			33		33	Run: 50'Z1
217	31	Build 2-	jue 5 abr	27				27	Swim: 40'SS
218	31	Build 2-	vie 6 abr		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
219	31	Build 2-	sáb 7 abr			50		50	Run: 10'Z1 20'AnE 10'Z1		29%	44%	23%	0%	96%
220	31	Build 2-	dom 8 abr	50				50	Swim: 10'Z1 1km.AnE 10'Z1		104	159	83	0	346	360	14
221	32	Build 2+	lun 9 abr			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
222	32	Build 2+	mar 10 abr	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
223	32	Build 2+	mié 11 abr		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
224	32	Build 2+	jue 12 abr	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
225	32	Build 2+	vie 13 abr	20				20	Swim: 30' Z1		S	B	R	W	T
226	32	Build 2+	sáb 14 abr				1	1	Rest		17%	59%	24%	8%	109%
227	32	Build 2+	dom 15 abr		240			240	Bike: 130km Donosti Baiona		101	361	149	51	662	610	-52
228	33	Build 2++	lun 16 abr			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
229	33	Build 2++	mar 17 abr	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
230	33	Build 2++	mié 18 abr		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
231	33	Build 2++	jue 19 abr	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
232	33	Build 2++	vie 20 abr		80			80	Bike: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		S	B	R	W	T
233	33	Build 2++	sáb 21 abr		120			120	Bike: 120'Z2 Hilly Ride		21%	53%	24%	8%	107%
234	33	Build 2++	dom 22 abr	50				50	Swim: 2x(10'Z1 20'Z2)		131	321	149	50	651	610	-41
235	34	Build 2-	lun 23 abr		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
236	34	Build 2-	mar 24 abr	27	27			54	Swim: 40'SS	Bike: 40'Z1
237	34	Build 2-	mié 25 abr			33		33	Run: 50'Z1
238	34	Build 2-	jue 26 abr	27				27	Swim: 40'SS
239	34	Build 2-	vie 27 abr		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
240	34	Build 2-	sáb 28 abr			50		50	Run: 10'Z1 20'AnE 10'Z1		29%	44%	23%	0%	96%
241	34	Build 2-	dom 29 abr	50				50	Swim: 10'Z1 1km.AnE 10'Z1	Triathlon Sprint Getaria	104	159	83	0	346	360	14
242	35	Build 2+	lun 30 abr			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
243	35	Build 2+	mar 1 may	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
244	35	Build 2+	mié 2 may		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
245	35	Build 2+	jue 3 may	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
246	35	Build 2+	vie 4 may		80			80	Bike: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		S	B	R	W	T
247	35	Build 2+	sáb 5 may		120			120	Bike: 120'Z2 Hilly Ride		21%	53%	24%	8%	107%
248	35	Build 2+	dom 6 may	50				50	Swim: 2x(10'Z1 20'Z2)		131	321	149	50	651	610	-41
249	36	Build 2++	lun 7 may			86		86	Run: 20'Z1 4x(8'Z4-2'Z1) 20'Z1
250	36	Build 2++	mar 8 may	35	33			68	Swim: 20'Z1 20'Paddles	Bike: 10'Z1 20'Z2 10'Z1
251	36	Build 2++	mié 9 may		88		50	138	Bike: 15Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)15Z1	Gym: 6ex 4set 10rep
252	36	Build 2++	jue 10 may	46		63		109	Swim: 4x(16L.Z4 1'Z0)	Run: 10'Z1 40'Z2 10'Z1
253	36	Build 2++	vie 11 may		80			80	Bike: 15'Z1 4x(8'Z4-2'Z1) 15'Z1		S	B	R	W	T
254	36	Build 2++	sáb 12 may		120			120	Bike: 120'Z2 Hilly Ride		21%	53%	24%	8%	107%
255	36	Build 2++	dom 13 may	50				50	Swim: 2x(10'Z1 20'Z2)		131	321	149	50	651	610	-41
256	37	Build 2-	lun 14 may		82			82	Bike: 10Z1 5x(2'Z4 2'Z5 2'Z4 1.5'Z1)10Z1
257	37	Build 2-	mar 15 may	27	27			54	Swim: 40'SS	Bike: 40'Z1
258	37	Build 2-	mié 16 may			33		33	Run: 50'Z1
259	37	Build 2-	jue 17 may	27				27	Swim: 40'SS
260	37	Build 2-	vie 18 may		50			50	Bike: 10'Z1 20'AnE 10'Z1		S	B	R	W	T
261	37	Build 2-	sáb 19 may			50		50	Run: 10'Z1 20'AnE 10'Z1	Triathlon Sprint Hondarribia	29%	44%	23%	0%	96%
262	37	Build 2-	dom 20 may	50				50	Swim: 10'Z1 1km.AnE 10'Z1		104	159	83	0	346	360	14
263	38	Build 2	lun 21 may		80			80	Bike: 10'Z1 5x(8'Z4-2'Z1)
264	38	Build 2	mar 22 may	46				46	Swim: 4x(16L.Z4 1'Z0)
265	38	Build 2	mié 23 may			80		80	Run: 10'Z1 5x(8'Z4-2'Z1)
266	38	Build 2	jue 24 may		76			76	Bike: 10'Z1 6x(6'Z4-1.5'Z1) 5'Z1
267	38	Build 2	vie 25 may	35			50	85	Swim: 15'Z2 20'Paddles	Gym	S	B	R	W	T
268	38	Build 2	sáb 26 may		120			120	Bike: 120'Z2 Hilly Ride		13%	45%	27%	8%	94%
269	38	Build 2	dom 27 may			87		87	Run: 10'Z1 80'Z2		81	276	167	50	574	610	36
270	39	Peak+	lun 28 may		80			80	Bike: 10'Z1 5x(8'Z4-2'Z1)
271	39	Peak+	mar 29 may	46				46	Swim: 4x(16L.Z4 1'Z0)
272	39	Peak+	mié 30 may			80		80	Run: 10'Z1 5x(8'Z4-2'Z1)
273	39	Peak+	jue 31 may		76			76	Bike: 10'Z1 6x(6'Z4-1.5'Z1) 5'Z1
274	39	Peak+	vie 1 jun	35				35	Swim: 15'Z2 20'Paddles		S	B	R	W	T
275	39	Peak+	sáb 2 jun		120			120	Bike: 120'Z2 Hilly Ride		19%	64%	39%	0%	122%
276	39	Peak+	dom 3 jun			87		87	Run: 10'Z1 80'Z2		81	276	167	0	524	430	-94
277	40	Peak	lun 4 jun		40			40	Bike: 60'Z1
278	40	Peak	mar 5 jun	46				46	Swim: 4x(16L.Z4 1'Z0)
279	40	Peak	mié 6 jun			40		40	Run: 60'Z1
280	40	Peak	jue 7 jun		40			40	Bike: 10'Z1 2x(8'Z4-2'Z1)
281	40	Peak	vie 8 jun	27				27	Swim: 40'SS		S	B	R	W	T
282	40	Peak	sáb 9 jun		40	40		80	Bike: 10'Z1 2x(8'Z4-2'Z1)	Run: 2x(8'Z4-2'Z1) 10'Z1	20%	56%	22%	0%	98%
283	40	Peak	dom 10 jun		80			80	Bike: 120'Z1 Free Ride		73	200	80	0	353	360	7
284	41	Race	lun 11 jun	20				20	Swim: 30'Z1
285	41	Race	mar 12 jun	20	20			40	Swim: 10'Z1 5x(3L Z4 3'Z0)	Bike: 10'Z1 3x(90''Z4 3'Z1)
286	41	Race	mié 13 jun		25	15		40	Bike: 10'Z1 4x(90''Z4 3'Z1)	Run: 10'Z1 2x(90''Z4 3'Z1)
287	41	Race	jue 14 jun				1	1	Rest
288	41	Race	vie 15 jun				1	1	Rest		S	B	R	W	T
289	41	Race	sáb 16 jun	45	165	125		335	Triathlon Half La Rioja		24%	58%	39%	1%	122%
290	41	Race	dom 17 jun				1	1	Rest		85	210	140	3	438	360	-78
291	42	Tran	lun 18 jun
292	42	Tran	mar 19 jun
293	42	Tran	mié 20 jun
294	42	Tran	jue 21 jun
295	42	Tran	vie 22 jun								S	B	R	W	T
296	42	Tran	sáb 23 jun								0%	0%	0%	0%	0%
297	42	Tran	dom 24 jun						Triathlon Olympic Donostia		0	0	0	0	0	1	1
298	43	Build 2+	lun 25 jun
299	43	Build 2+	mar 26 jun
300	43	Build 2+	mié 27 jun
301	43	Build 2+	jue 28 jun
302	43	Build 2+	vie 29 jun								S	B	R	W	T
303	43	Build 2+	sáb 30 jun								0%	0%	0%	0%	0%
304	43	Build 2+	dom 1 jul								0	0	0	0	0	610	610
305	44	Build 2++	lun 2 jul
306	44	Build 2++	mar 3 jul
307	44	Build 2++	mié 4 jul
308	44	Build 2++	jue 5 jul
309	44	Build 2++	vie 6 jul								S	B	R	W	T
310	44	Build 2++	sáb 7 jul								0%	0%	0%	0%	0%
311	44	Build 2++	dom 8 jul								0	0	0	0	0	610	610
312	45	Build 2-	lun 9 jul
313	45	Build 2-	mar 10 jul
314	45	Build 2-	mié 11 jul
315	45	Build 2-	jue 12 jul
316	45	Build 2-	vie 13 jul								S	B	R	W	T
317	45	Build 2-	sáb 14 jul								0%	0%	0%	0%	0%
318	45	Build 2-	dom 15 jul								0	0	0	0	0	360	360
319	46	Peak	lun 16 jul
320	46	Peak	mar 17 jul
321	46	Peak	mié 18 jul
322	46	Peak	jue 19 jul
323	46	Peak	vie 20 jul								S	B	R	W	T
324	46	Peak	sáb 21 jul								0%	0%	0%	0%	0%
325	46	Peak	dom 22 jul						Getaria Zarautz		0	0	0	0	0	360	360
326	47	Race	lun 23 jul
327	47	Race	mar 24 jul
328	47	Race	mié 25 jul
329	47	Race	jue 26 jul
330	47	Race	vie 27 jul								S	B	R	W	T
331	47	Race	sáb 28 jul								0%	0%	0%	0%	0%
332	47	Race	dom 29 jul								0	0	0	0	0	360	360
333	48	Tran	lun 30 jul
334	48	Tran	mar 31 jul
335	48	Tran	mié 1 ago
336	48	Tran	jue 2 ago
337	48	Tran	vie 3 ago								S	B	R	W	T
338	48	Tran	sáb 4 ago								0%	0%	0%	0%	0%
339	48	Tran	dom 5 ago								0	0	0	0	0	1	1
340	49	Tran	lun 6 ago
341	49	Tran	mar 7 ago
342	49	Tran	mié 8 ago
343	49	Tran	jue 9 ago
344	49	Tran	vie 10 ago								S	B	R	W	T
345	49	Tran	sáb 11 ago								0%	0%	0%	0%	0%
346	49	Tran	dom 12 ago								0	0	0	0	0	1	1
347	50	Tran	lun 13 ago
348	50	Tran	mar 14 ago
349	50	Tran	mié 15 ago
350	50	Tran	jue 16 ago
351	50	Tran	vie 17 ago								S	B	R	W	T
352	50	Tran	sáb 18 ago								0%	0%	0%	0%	0%
353	50	Tran	dom 19 ago								0	0	0	0	0	1	1
354	51	Tran	lun 20 ago
355	51	Tran	mar 21 ago
356	51	Tran	mié 22 ago
357	51	Tran	jue 23 ago
358	51	Tran	vie 24 ago								S	B	R	W	T
359	51	Tran	sáb 25 ago								0%	0%	0%	0%	0%
360	51	Tran	dom 26 ago								0	0	0	0	0	1	1
361	52	Tran	lun 27 ago
362	52	Tran	mar 28 ago
363	52	Tran	mié 29 ago
364	52	Tran	jue 30 ago
365	52	Tran	vie 31 ago								S	B	R	W	T
366	52	Tran	sáb 1 sept								0%	0%	0%	0%	0%
367	52	Tran	dom 2 sept								0	0	0	0	0	1	1