Legenda: R = run
B = bike
S = swim
F = forta
i = indoor
I = intervale
T = tempo
L = long run
b = banda
E = easy(usor)
I.O.R. = parc
S = sala
P = piscina
InCy = indoor cycling
M 18 ?
M 17 R 1:00h 12.5km 8x800 @ 4.03 w/ 1:30 RI
L 16 RFS 1:30h 20'Ib, 50' spate/umeri/pect/abd 20'inot lejer
D 15 R 2:36h 31.6km @ 4.58 min/km
S 14 B 1:00h 24.7km 25.4km/h Man.Cernica
V 13 R 1:00h 12.7km @ 4.50 min/km
J 12 R/S 0:35h 6.25km, Z1: 17:32,17:26; inot lejer 30'
M 11 R+F 1:00h 20'Ib, spate/umeri/abdomene
M 10 -
L 09 -
D 08 R 1:07h 12.4km Alergare Inima Copiilor
S 07 RACE
1:57:17 20.4km +640m Semimaraton Brasov (88/359)
V 06 -
J 05 R 1:00h 10.5km fartlek 2 ture IOR(scari) + 15 x himalaya
M 04 R 1:00h 10.9km Z1: 17:09,17:22,17:26
M 03 R 1:00h 11.4km (6x400 @ 3.57min/km)
L 02 -
D 01.04.2012
R 1:00h 6.5km Breaza trail running/walking
.................................
M 28 ?
M 27 R 1:00 3x1600 @ 4.23 min/km (total 11 km)
L 26 R 1:09 Z1 10.8 km (19:43, 19:42, 19:30)
D 25 S 40'
S 24 R 3:00 32.7 km @ 5.40..5.24(pace crescator)
V 23 -
J 22 R 54' 7.3 km @ 4.50 (total 10.5km)
M 21 -
M 20 R 1:01 5x1k @ 4.16 (400 RI)
L 19 S 30'
D 18 B 1:00 indoor
S 17 R 2:33 27.1 km @ 5.38
V 16 S 30'
J 15 R 1:00 8.5 km @ 5.03 (total 11.6 km)
M 14 B 1:00
M 13 R 1200/1000/800/600/400/200(200RI)@ 4.19/16/13/9/10/4
L 12 S 30'
D 11 R 2:18 24.17 @ 5.43
S 10 S 30' lejer
V 09 R 1:03 8.5 km @ 5:13 (total 11.5 km)
J 08 B 50' indoor
M 07 R 1:19 Z1 (20:07, 19:57, 19:44)
M 06 R 42' 4x800 @ 4.16 (2min RI)
L 05 S 30'
D 04 -
S 03 -
V 02 -
J 01.12 RACE 3:56:00 42.195km 11/39(M) - Maraton 1 Dec.
M 30 -
M 29 R 7.5 km @M pace
L 28 S 20' lejer
D 27 B InCy: 50'
S 26 R Z1(+): 1h39' 20:09, 19:32, 19:11, 19:27(135/142)
V 25 R Z1: 49', 19:50, 20:02
J 24 B InCy: 60'
M 23 -
M 22 R Z1+: 57' 19:01, 19:26
L 21 -
D 20 R Z2: 2h25', 25.7 km
S 19 -
V 18 R Z1: 50'
J 17 R+B Z1: 60' InCy: 50'
M 16 R+S Z1: 50' S:30'
M 15 Ri Z1: 1h
L 14 -
D 13 -
S 12 R Z1/Z2:
V 11 S 25' intervale, spate + picioare
J 10 -
M 09 I.O.R. Z1: 19:53, 20:08, 19:33 (136/143)
M 08 I.O.R. Z1: 20:22, 20:24, 19:52
L 07 -
D 06 I.O.R. Z1+ si alergare de grup (1 tura): 5 ture total
S 05 I.O.R. Z1: ~20.30, 20:46, 19:50 (136/142)
V 04 S 25' intervale, spate + deltoizi
J 03 I.O.R. Z1+: 20:33, 21:03 (Z1) + 11.15 (Z1+, 1/2 mare tura)
M 02 I.O.R. Z1+: 21:07, 20:29
M 01.11.2011 -
L 31 Z1: 20:36, 20:52
D 30 -
S 29 RACE 45:00 9.3 km - Cros Aripi Deschise: (4.50 min/km)
V 28 -
J 27 I.O.R. Pregatire cros: 16:14/162, 16:01/175, 15:37/178
M 26 I.O.R. Z1: 22:04, 21:26, 20:39
M 25 -
L 24 -
D 23 I.O.R. Z2: 17:21, 17:56, 17:56, 17:43, 17:35
S 22 I.O.R. Z1: 21:15, 21:11, 20:41, 20:09, 20:03 (137/146)
V 21 P 45' inot
J 20 I.O.R. Z1: 21:10, 20:52, 20:35
M 19 I.O.R. Z1: 21:01, 20:53, 20:03 (137/146)
M 18 I.O.R. Z1: 20:39, 20:51
L 17 -
D 16 I.O.R. Z2: 17:22, 17:53, 17:51, 17:35
S 15 I.O.R. Z1: 20:57, 21:35, 20:46, 20:31(136/144),20:40,21:02
V 14 S Z1,Z2: 50': 25' cycling + 35' stepper
J 13 I.O.R. Z1: 21:11, 20:55, 20:34 (136/143)
M 12 I.O.R. Z1: 22:16, 21:50
M 11
L 10
D 09 RACE 1:52:53 21.097km - Maraton International Bucuresti
S 08 I.O.R. 3 ture mari + 2 mici (incalzire+cooldown)
V 07 -
J 06 -
M 05 -
M 04 -
L 03 -
D 02 -
S 2011-10-01 7:24:27 ~41 km - Maraton Piatra Craiului
V 30 -
J 29 -
M 28 I.O.R. Z1: 20:58, 21:07
M 27 I.O.R. Z1: 22:17, 21:43
L 26 S 1h Z1 aerobic banda
D 25 -
S 24 -
V 23 I.O.R. MAF Test: 23:43, 22:26, 21:48
J 22 S 26' Intervale banda
M 21 S 1h Z1 aerobic banda
M 20 S 1h Z1 aerobic banda
...........................
S 18 ?
V 17 - o
... - mare
L 05 - pauza
D 04 RACE Duatlon Tara Barsei 9km+, 1h22'
S 03 -
V 02 -
J 01.06.2011 -
M 31 P 30' inot lejer
L 30 -
D 29 -
S 28 RACE 3:46:41, 42.195km - Stockholm Marathon
V 27 -
J 26 -
M 25 Stockholm 5 km
M 24 -
L 23 -
D 22 I.O.R. L: 16 km
S 21 ?
V 20 I.O.R. T: 6.28 km @ 4.44 min/km (total 10.8 km)
J 19 S 50' InCy
M 18 I.O.R. I: 5x1k @ 4.20 min/km (total 10.8 km)
M 17 P 30' inot
L 16 -
D 15 I.O.R. L: 1h53' 22 km @ 5.09 min/km
S 14 -
V 13 I.O.R. T: 46' 9.4 km @ 4.55 min/km
J 12 S 50' InCy
M 11 I.O.R. I: 8x800 @4.18 min.km
M 10 P 30' inot
L 09 -
D 08 - o pauza binemeritata :-)
S 07 RACE 6h25', 42 km EcoMarathon Moeciu de Sus
V 06 -
J 05 S 50' InCy
M 04 I.O.R. T: 1h02' 12.5km @ 5.00 min/km
M 03 I.O.R. I: 10x400 /2'(5),1'20''(4) @4.10min/km -total 9.5km
L 02 -
D 01.05.2011 L: 2h24' 27.1 km @ 5.19 min/km(incl.1'pauza-km 17)
S 30 -
V 29 I.O.R. T: 1h21' 15.7 km @ 5.10 min/km
J 28 S 60' InCy
M 27 I.O.R. I: 50' 3x1600 @ 4.28 min/km /1'20''(total 9.5 km)
M 26 P 40' inot
L 25 I.O.R. L: 2h22' 26.4 km @ 5.23 min/km
D 24 Paste
S 23 I.O.R. T: 1h22' 15.7 km @ 5.13 min/km - revin la normal
V 22 I.O.R. T: 40' 7.6km (2km@5.38, 5.6Km@ 5.02)-sint varza
J 21 - (chiul)
M 20 -
M 19 -
L 18 40 km bike, ritm foarte lejer - Olanda
D 17 -
S 16 -
V 15 -
J 14 S 50' InCy
M 13 -
M 12 S 40' inot
L 11 -
D 10 - (trag chiulul...)
S 09 -
V 08 -
J 07 58' - 11 km - pe poteca - Anglia
M 06 -
M 05 -
L 04 I.O.R. I: 1h08' (1m,2m @ 4.30, 2x800 @ 4.20)
D 03 S 50' InCy - in loc de long run
S 02 -
V 01.04.2011 T: 51' 5km @ 4.42 min/km (total 10 km)
J 31 S 50' InCy
M 30 I.O.R. I: 1h00' 2x(6x400) @ 4.05 min/km (total 10.9 km)
M 29 S 30' inot
L 28 -
D 27 I.O.R. L: 1h56' 22km @ 5.20 min/km
S 26 -
V 25 I.O.R. T: 1h12' 10km @ 5.03 min/km (total 13.68 km)
J 24 S 50' InCy
M 23 I.O.R. I: 6x800 /1.30min @ 4.20 min/km
M 22 S 30' InCy, forta picioare, 200 abd
L 21 -
D 20 I.O.R. L: 2h56 31.4 km @ 5.36 min/km
S 19 -
V 18 I.O.R. T: 39' 8km @ 4.55min/km
J 17 S 50' InCy 200 abd
M 16 I.O.R. I: 2x1200,4x800 @4.30min/km cu 2 min pauza
M 15 S 30'InCy, 30' forta picioare + 200 abd
L 14 P 30' inot
D 13 I.O.R. L:2h20' 25km @ 5.36km/min (cu 2 pauze <1')
S 12 -
V 11 I.O.R. T: 50' 9.4 km (3.1E, 5 @ 4.52min/km, 1.3E)
J 10 S 50' InCy; 20' IB (2x200, 3x400 @ 3.30min/km)
M 09 I.O.R. I: 3 x 1.6km @ 4.35km/min (total 50', 9.5 km)
M 08 -
L 07 P 30' inot usor
D 06 I.O.R. L: 3h11' 32 km @ 5.59km/min
S 05 -
V 04 I.O.R. T: 50' 9.5km (1.6 E, 6.7 @5.04min/km, 1.1 E)
J 03 S 60' indoor cycling
M 02 I.O.R. I: 5 x 1k @ <4.30min/km (probleme - gheatza)
M 01.03.2011 -
L 28 -
D 27 I.O.R. L: 2h33' 26.2 km @ 5.51min/km
S 26 -
V 25 S T.B: 1200, 1300, 500, 600 @ 5.15min/km
J 24 -
M 23 P 30' inot
M 22 I.O.R. I: (ninsoare)1200,1000,800,600,450,250 @ 4.30min/km
L 21 P 30' inot
D 20 I.O.R. L: 2h16' 23.1 km @ 5.53 min/km
S 19 -
V 18 I.O.R. T: 1h02' 11.2km (1.6km E, 8km @5.30min/km, 1.6 E)
J 17 S B:45 min (2x800,1x550,1x500 @4.30 min/km) 150abd
M 16 -
M 15 P inot 30 min
L 14 -
D 13 I.O.R. L: 1h33' 16 km @ 5.50 min/km (MP + 20)
S 12 -
V 11 S I.B. 25 min, 2oo abdomene
J 10 S B variat(dealuri) 45 min, forta picioare 20 min
M 09.02.2011 I.B. 20 min, forta picioare 20 min
...
M 04 inot: 45 min
L 03 inot: 15 min
D 02 pauza
S 01.01.2011 pauza
...
V 03 ?
J 02 pauza
M 01.12.2010 pauza
M 30 pauza
L 29 pauza
D 28 pauza
S 27 pauza
V 26 pauza
J 25 pauza
M 24 pauza
M 23 indoor cycling: 60 min
L 22 pauza
D 21 pauza
S 20 pauza
V 19 Carol: 10.1km @ 52'00 pas variat
J 18 indoor cycling: 50 min
M 17 4x1200m/1min (5.07,5.13,5.15,5.20) total: 40 min
M 16 indoor cycling: 60 min
L 15 inot: 30 min
D 14 I.O.R. long run ~16.8km @ 1h34'(5.36 min/km) MP+18
S 13 sala: itv.30 min, forta trunchi, brate, abdomene
V 12 iar pauza
J 11 sala: itv.25 min, forta trunchi, brate, abdomene
M 10 Carol 6.45km @38'59 (6.05 min/km) HRZ2
M 09 pauza
L 08 pauza
D 07 I.O.R: 9.6 km @ 51'20 (5.21 min/km)
S 06 pauza de studiu
V 05 street run: 7 km @ 40'(5.42 min/km) HRZ3
J 04 pauza
M 03 Carol 15km @ 1h33' (6.12 min/km) HRZ2
M 02 sala: alerg usoara, forta trunchi, brate, abdomene
L 01.11.2010 pauza si somn
D 31 I.O.R:(grup)12.5km@1h07(6.25/5.45/4.30/4.51 min/km)
S 30 santier
V 29 sala: intervale 30 min, abdomene, inot 20 min
J 28 sala: intervale 25 min, forta partea superioara
M 27 Dr.Taberei:(in grup) 11.8km @ 1h03' (5.20 min/km)
M 26 alergare de seara 2km (4.30 min/km)
L 25 Carol: 6.45km @ 31'16 (4.51 min/km)
B = bike
S = swim
F = forta
i = indoor
I = intervale
T = tempo
L = long run
b = banda
E = easy(usor)
I.O.R. = parc
S = sala
P = piscina
InCy = indoor cycling
M 18 ?
M 17 R 1:00h 12.5km 8x800 @ 4.03 w/ 1:30 RI
L 16 RFS 1:30h 20'Ib, 50' spate/umeri/pect/abd 20'inot lejer
D 15 R 2:36h 31.6km @ 4.58 min/km
S 14 B 1:00h 24.7km 25.4km/h Man.Cernica
V 13 R 1:00h 12.7km @ 4.50 min/km
J 12 R/S 0:35h 6.25km, Z1: 17:32,17:26; inot lejer 30'
M 11 R+F 1:00h 20'Ib, spate/umeri/abdomene
M 10 -
L 09 -
D 08 R 1:07h 12.4km Alergare Inima Copiilor
S 07 RACE
1:57:17 20.4km +640m Semimaraton Brasov (88/359)
V 06 -
J 05 R 1:00h 10.5km fartlek 2 ture IOR(scari) + 15 x himalaya
M 04 R 1:00h 10.9km Z1: 17:09,17:22,17:26
M 03 R 1:00h 11.4km (6x400 @ 3.57min/km)
L 02 -
D 01.04.2012
R 1:00h 6.5km Breaza trail running/walking
.................................
M 28 ?
M 27 R 1:00 3x1600 @ 4.23 min/km (total 11 km)
L 26 R 1:09 Z1 10.8 km (19:43, 19:42, 19:30)
D 25 S 40'
S 24 R 3:00 32.7 km @ 5.40..5.24(pace crescator)
V 23 -
J 22 R 54' 7.3 km @ 4.50 (total 10.5km)
M 21 -
M 20 R 1:01 5x1k @ 4.16 (400 RI)
L 19 S 30'
D 18 B 1:00 indoor
S 17 R 2:33 27.1 km @ 5.38
V 16 S 30'
J 15 R 1:00 8.5 km @ 5.03 (total 11.6 km)
M 14 B 1:00
M 13 R 1200/1000/800/600/400/200(200RI)@ 4.19/16/13/9/10/4
L 12 S 30'
D 11 R 2:18 24.17 @ 5.43
S 10 S 30' lejer
V 09 R 1:03 8.5 km @ 5:13 (total 11.5 km)
J 08 B 50' indoor
M 07 R 1:19 Z1 (20:07, 19:57, 19:44)
M 06 R 42' 4x800 @ 4.16 (2min RI)
L 05 S 30'
D 04 -
S 03 -
V 02 -
J 01.12 RACE 3:56:00 42.195km 11/39(M) - Maraton 1 Dec.
M 30 -
M 29 R 7.5 km @M pace
L 28 S 20' lejer
D 27 B InCy: 50'
S 26 R Z1(+): 1h39' 20:09, 19:32, 19:11, 19:27(135/142)
V 25 R Z1: 49', 19:50, 20:02
J 24 B InCy: 60'
M 23 -
M 22 R Z1+: 57' 19:01, 19:26
L 21 -
D 20 R Z2: 2h25', 25.7 km
S 19 -
V 18 R Z1: 50'
J 17 R+B Z1: 60' InCy: 50'
M 16 R+S Z1: 50' S:30'
M 15 Ri Z1: 1h
L 14 -
D 13 -
S 12 R Z1/Z2:
V 11 S 25' intervale, spate + picioare
J 10 -
M 09 I.O.R. Z1: 19:53, 20:08, 19:33 (136/143)
M 08 I.O.R. Z1: 20:22, 20:24, 19:52
L 07 -
D 06 I.O.R. Z1+ si alergare de grup (1 tura): 5 ture total
S 05 I.O.R. Z1: ~20.30, 20:46, 19:50 (136/142)
V 04 S 25' intervale, spate + deltoizi
J 03 I.O.R. Z1+: 20:33, 21:03 (Z1) + 11.15 (Z1+, 1/2 mare tura)
M 02 I.O.R. Z1+: 21:07, 20:29
M 01.11.2011 -
L 31 Z1: 20:36, 20:52
D 30 -
S 29 RACE 45:00 9.3 km - Cros Aripi Deschise: (4.50 min/km)
V 28 -
J 27 I.O.R. Pregatire cros: 16:14/162, 16:01/175, 15:37/178
M 26 I.O.R. Z1: 22:04, 21:26, 20:39
M 25 -
L 24 -
D 23 I.O.R. Z2: 17:21, 17:56, 17:56, 17:43, 17:35
S 22 I.O.R. Z1: 21:15, 21:11, 20:41, 20:09, 20:03 (137/146)
V 21 P 45' inot
J 20 I.O.R. Z1: 21:10, 20:52, 20:35
M 19 I.O.R. Z1: 21:01, 20:53, 20:03 (137/146)
M 18 I.O.R. Z1: 20:39, 20:51
L 17 -
D 16 I.O.R. Z2: 17:22, 17:53, 17:51, 17:35
S 15 I.O.R. Z1: 20:57, 21:35, 20:46, 20:31(136/144),20:40,21:02
V 14 S Z1,Z2: 50': 25' cycling + 35' stepper
J 13 I.O.R. Z1: 21:11, 20:55, 20:34 (136/143)
M 12 I.O.R. Z1: 22:16, 21:50
M 11
L 10
D 09 RACE 1:52:53 21.097km - Maraton International Bucuresti
S 08 I.O.R. 3 ture mari + 2 mici (incalzire+cooldown)
V 07 -
J 06 -
M 05 -
M 04 -
L 03 -
D 02 -
S 2011-10-01 7:24:27 ~41 km - Maraton Piatra Craiului
V 30 -
J 29 -
M 28 I.O.R. Z1: 20:58, 21:07
M 27 I.O.R. Z1: 22:17, 21:43
L 26 S 1h Z1 aerobic banda
D 25 -
S 24 -
V 23 I.O.R. MAF Test: 23:43, 22:26, 21:48
J 22 S 26' Intervale banda
M 21 S 1h Z1 aerobic banda
M 20 S 1h Z1 aerobic banda
...........................
S 18 ?
V 17 - o
... - mare
L 05 - pauza
D 04 RACE Duatlon Tara Barsei 9km+, 1h22'
S 03 -
V 02 -
J 01.06.2011 -
M 31 P 30' inot lejer
L 30 -
D 29 -
S 28 RACE 3:46:41, 42.195km - Stockholm Marathon
V 27 -
J 26 -
M 25 Stockholm 5 km
M 24 -
L 23 -
D 22 I.O.R. L: 16 km
S 21 ?
V 20 I.O.R. T: 6.28 km @ 4.44 min/km (total 10.8 km)
J 19 S 50' InCy
M 18 I.O.R. I: 5x1k @ 4.20 min/km (total 10.8 km)
M 17 P 30' inot
L 16 -
D 15 I.O.R. L: 1h53' 22 km @ 5.09 min/km
S 14 -
V 13 I.O.R. T: 46' 9.4 km @ 4.55 min/km
J 12 S 50' InCy
M 11 I.O.R. I: 8x800 @4.18 min.km
M 10 P 30' inot
L 09 -
D 08 - o pauza binemeritata :-)
S 07 RACE 6h25', 42 km EcoMarathon Moeciu de Sus
V 06 -
J 05 S 50' InCy
M 04 I.O.R. T: 1h02' 12.5km @ 5.00 min/km
M 03 I.O.R. I: 10x400 /2'(5),1'20''(4) @4.10min/km -total 9.5km
L 02 -
D 01.05.2011 L: 2h24' 27.1 km @ 5.19 min/km(incl.1'pauza-km 17)
S 30 -
V 29 I.O.R. T: 1h21' 15.7 km @ 5.10 min/km
J 28 S 60' InCy
M 27 I.O.R. I: 50' 3x1600 @ 4.28 min/km /1'20''(total 9.5 km)
M 26 P 40' inot
L 25 I.O.R. L: 2h22' 26.4 km @ 5.23 min/km
D 24 Paste
S 23 I.O.R. T: 1h22' 15.7 km @ 5.13 min/km - revin la normal
V 22 I.O.R. T: 40' 7.6km (2km@5.38, 5.6Km@ 5.02)-sint varza
J 21 - (chiul)
M 20 -
M 19 -
L 18 40 km bike, ritm foarte lejer - Olanda
D 17 -
S 16 -
V 15 -
J 14 S 50' InCy
M 13 -
M 12 S 40' inot
L 11 -
D 10 - (trag chiulul...)
S 09 -
V 08 -
J 07 58' - 11 km - pe poteca - Anglia
M 06 -
M 05 -
L 04 I.O.R. I: 1h08' (1m,2m @ 4.30, 2x800 @ 4.20)
D 03 S 50' InCy - in loc de long run
S 02 -
V 01.04.2011 T: 51' 5km @ 4.42 min/km (total 10 km)
J 31 S 50' InCy
M 30 I.O.R. I: 1h00' 2x(6x400) @ 4.05 min/km (total 10.9 km)
M 29 S 30' inot
L 28 -
D 27 I.O.R. L: 1h56' 22km @ 5.20 min/km
S 26 -
V 25 I.O.R. T: 1h12' 10km @ 5.03 min/km (total 13.68 km)
J 24 S 50' InCy
M 23 I.O.R. I: 6x800 /1.30min @ 4.20 min/km
M 22 S 30' InCy, forta picioare, 200 abd
L 21 -
D 20 I.O.R. L: 2h56 31.4 km @ 5.36 min/km
S 19 -
V 18 I.O.R. T: 39' 8km @ 4.55min/km
J 17 S 50' InCy 200 abd
M 16 I.O.R. I: 2x1200,4x800 @4.30min/km cu 2 min pauza
M 15 S 30'InCy, 30' forta picioare + 200 abd
L 14 P 30' inot
D 13 I.O.R. L:2h20' 25km @ 5.36km/min (cu 2 pauze <1')
S 12 -
V 11 I.O.R. T: 50' 9.4 km (3.1E, 5 @ 4.52min/km, 1.3E)
J 10 S 50' InCy; 20' IB (2x200, 3x400 @ 3.30min/km)
M 09 I.O.R. I: 3 x 1.6km @ 4.35km/min (total 50', 9.5 km)
M 08 -
L 07 P 30' inot usor
D 06 I.O.R. L: 3h11' 32 km @ 5.59km/min
S 05 -
V 04 I.O.R. T: 50' 9.5km (1.6 E, 6.7 @5.04min/km, 1.1 E)
J 03 S 60' indoor cycling
M 02 I.O.R. I: 5 x 1k @ <4.30min/km (probleme - gheatza)
M 01.03.2011 -
L 28 -
D 27 I.O.R. L: 2h33' 26.2 km @ 5.51min/km
S 26 -
V 25 S T.B: 1200, 1300, 500, 600 @ 5.15min/km
J 24 -
M 23 P 30' inot
M 22 I.O.R. I: (ninsoare)1200,1000,800,600,450,250 @ 4.30min/km
L 21 P 30' inot
D 20 I.O.R. L: 2h16' 23.1 km @ 5.53 min/km
S 19 -
V 18 I.O.R. T: 1h02' 11.2km (1.6km E, 8km @5.30min/km, 1.6 E)
J 17 S B:45 min (2x800,1x550,1x500 @4.30 min/km) 150abd
M 16 -
M 15 P inot 30 min
L 14 -
D 13 I.O.R. L: 1h33' 16 km @ 5.50 min/km (MP + 20)
S 12 -
V 11 S I.B. 25 min, 2oo abdomene
J 10 S B variat(dealuri) 45 min, forta picioare 20 min
M 09.02.2011 I.B. 20 min, forta picioare 20 min
...
M 04 inot: 45 min
L 03 inot: 15 min
D 02 pauza
S 01.01.2011 pauza
...
V 03 ?
J 02 pauza
M 01.12.2010 pauza
M 30 pauza
L 29 pauza
D 28 pauza
S 27 pauza
V 26 pauza
J 25 pauza
M 24 pauza
M 23 indoor cycling: 60 min
L 22 pauza
D 21 pauza
S 20 pauza
V 19 Carol: 10.1km @ 52'00 pas variat
J 18 indoor cycling: 50 min
M 17 4x1200m/1min (5.07,5.13,5.15,5.20) total: 40 min
M 16 indoor cycling: 60 min
L 15 inot: 30 min
D 14 I.O.R. long run ~16.8km @ 1h34'(5.36 min/km) MP+18
S 13 sala: itv.30 min, forta trunchi, brate, abdomene
V 12 iar pauza
J 11 sala: itv.25 min, forta trunchi, brate, abdomene
M 10 Carol 6.45km @38'59 (6.05 min/km) HRZ2
M 09 pauza
L 08 pauza
D 07 I.O.R: 9.6 km @ 51'20 (5.21 min/km)
S 06 pauza de studiu
V 05 street run: 7 km @ 40'(5.42 min/km) HRZ3
J 04 pauza
M 03 Carol 15km @ 1h33' (6.12 min/km) HRZ2
M 02 sala: alerg usoara, forta trunchi, brate, abdomene
L 01.11.2010 pauza si somn
D 31 I.O.R:(grup)12.5km@1h07(6.25/5.45/4.30/4.51 min/km)
S 30 santier
V 29 sala: intervale 30 min, abdomene, inot 20 min
J 28 sala: intervale 25 min, forta partea superioara
M 27 Dr.Taberei:(in grup) 11.8km @ 1h03' (5.20 min/km)
M 26 alergare de seara 2km (4.30 min/km)
L 25 Carol: 6.45km @ 31'16 (4.51 min/km)
D 24 I.O.R. 9.4 km @ 46'25 (4.56 min/km)
S 23 munca in constructii (adica nu chiar pauza)
V 22 sala: intervale 20 min, forta partea superioara
J 21 sala: intervale 25 min, bicicleta, forta picioare
M 20 sala: intervale 25 min, forta partea superioara
M 19 pauza (antrenamentul meu preferat)
L 18.10.2010 pauza (un mod bun de a incepe jurnalul )