Planilha para a Corrida da Ponte

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	FEB 28	MAR 1	MAR 2	MAR 3	MAR 4	MAR 5	MAR 6
50 KM	Easy Run Dist: 6 KM @5:55	Easy Run Dist: 6 KM @5:55	Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:26; Cool	Easy Run Dist: 6 KM @5:55	Rest / XT	Long Run Dist: 21 KM @5:55	Rest / XT
2	MAR 7	MAR 8	MAR 9	MAR 10	MAR 11	MAR 12	MAR 13
52 KM	Easy Run Dist: 8 KM @5:54	Easy Run Dist: 7 KM @5:54	Speedwork Dist: 9 KM, inc Warm; 3x1600 in 7:32 w/800 jogs; Cool	Easy Run Dist: 7 KM @5:54	Rest / XT	Long Run Dist: 21 KM @5:54	Rest / XT
3	MAR 14	MAR 15	MAR 16	MAR 17	MAR 18	MAR 19	MAR 20
54 KM	Easy Run Dist: 8 KM @5:53	Easy Run Dist: 7 KM @5:53	Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:24; Cool	Easy Run Dist: 7 KM @5:53	Rest / XT	Long Run Dist: 21 KM @5:53	Rest / XT
4	MAR 21	MAR 22	MAR 23	MAR 24	MAR 25	MAR 26	MAR 27
42 KM	Easy Run Dist: 9 KM @5:52	Easy Run Dist: 8 KM @5:52	Easy Run Dist: 8 KM @5:52	Easy Run Dist: 8 KM @5:52	Rest / XT	Easy Run Dist: 9 KM @5:52	Rest / XT
5	MAR 28	MAR 29	MAR 30	MAR 31	APR 1	APR 2	APR 3
56 KM	Easy Run Dist: 8 KM @5:52	Easy Run Dist: 8 KM @5:52	Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:23; Cool	Easy Run Dist: 8 KM @5:52	Rest / XT	Long Run Dist: 21 KM @5:52	Rest / XT
6	APR 4	APR 5	APR 6	APR 7	APR 8	APR 9	APR 10
58 KM	Easy Run Dist: 9 KM @5:51	Easy Run Dist: 9 KM @5:51	Speedwork Dist: 9 KM, inc Warm; 3x1600 in 7:28 w/800 jogs; Cool	Easy Run Dist: 8 KM @5:51	Rest / XT	Long Run Dist: 23 KM @5:51	Rest / XT
7	APR 11	APR 12	APR 13	APR 14	APR 15	APR 16	APR 17
46 KM	Rest / XT	Easy Run Dist: 6 KM @5:50	Easy Run Dist: 6 KM @5:50	Speedwork Dist: 7 KM, inc Warm; 2x1600 in 7:27 w/800 jogs; Cool	Easy Run Dist: 6 KM @5:50	Rest / XT	Half Marathon Race Day 21.1 KM @4:58 Time: 1:44:44