VITAMINA TRI: December 2005

Saturday, December 31, 2005

2006 vem aí...!

Desejamos um feliz ano novo a todos os familiares e amigos (e também aos colegas corredores)!

Name:Luiz Fernando

Location:Rio de Janeiro, Brazil

Endurance sport has been helping me with my everyday life for years, proving that everything can be accomplished with discipline and enthusiasm. As a triathlete, I feel like part of a worldwide social network dedicated to nourish the passion for multisport and good friendships, as well as to promote physical and mental health, mostly by team training and exciting races.

Complete profile

E-mail me..!

"Only strong personalities can endure history, the weak ones are extinguished by it."
~ Friedrich Nietzsche(1844 - 1900)

Training sessions completed

1/2 Maratona do RJ
DAY	SWIM	BIKE	RUN	STRENGHT
Monday	1500m	x	Tempo run, 8.4km, 40'	Core+Weights+Stretch 1h
Tuesday	1600m	x	Tempo run, 10km, 46'45"	Core+Weight+Stretch 30'
Wednesday	x	x	x	x
Thursday	x	Spin Intervals 1h	x	Core+Weights+Stretch, 1h
Friday	x	x	x	x
Saturday	x	x	Bosque da Barra, 18km, 1h35'	x
Sunday	x	Cidade Universitária, 42km, avg 32.1km/h	x	x

Cooper´s Test - 12 min.	3110 m
10 km	41' 20"
Half-Marathon	1h 35' 41"
Marathon	3h 39' 36"
Half-Ironman	5h 15' 37"
Ironman	11h 46'

SWIM

10 KM

HALF-MARATHON

MARATHON

TRIATHLON
Ironman Brazil - May 25th	11h46'08"

October: 20,000 m
November: 12,200 m
December: 16,500 m
January: 23,300 m
February: 10,900 m
March: 18,700 m
April: 10,200 m
May: 3,300 m
June: 1,500 m
July: 18,300 m
August: 27,600 m
September: 14,800 m
October: 14,900 m
November: 11,600 m
December: 5,200 m
January: 13,300 m
February: 14,500 m
March: 27,900 m
April: 16,600 m
May: 9,300 m
June: 8,900 m
July: 15,500 m
August: 10,800 m
(04): 2000m
(08): 1500m
(09): 1000m
(10): 1500m
(22): 1500m
(29): 1500m
(30): 1200m
(02): 1600m
(06): 1500m
(07): 1600m October: 7h Indoor; 222.6 km Road
November: 7h Indoor; 183.8 km Road
December: 5h Indoor; 120.4 km Road
January: 7h Indoor; 382km Road; 68.5km MTB
February: 2h40' Indoor; 415km Road; 96km MTB
March: 4h Indoor; 138.4km Road; 151.5km MTB
April: 6h Indoor; 427.5km Road; 122.1km MTB
May: 4h Indoor; 531km Road; 24km MTB
June: 2h Indoor; 32.5km Road; 20km MTB
July: 4h Indoor; 195.2km Road; 0km MTB
August: 10h Indoor; 130km Road; 0km MTB
September: 07h Indoor; 122km Road; 0km MTB
October: 5h Indoor; 100km Road; 8km MTB
November: 10h Indoor; 193km Road; 0km MTB
December: 07h Indoor; 0km Road; 38.6km MTB
January: 09h Indoor; 276.5km Road; 0km MTB
February: 07h Indoor; 100km Road; 0km MTB
March: 9h Indoor; 420km Road; 0km MTB
April: 15h40' Indoor; 360km Road; 0km MTB
May: 7h30' Indoor; 160km Road; 0km MTB
June: 12h Indoor; 0km Road; 0km MTB
July: 9h Indoor; 185km Road; 0km MTB
August: 3h Indoor; 52km Road; 0km MTB
(09):Spin contínuo, 1h
(13):BR-040, 80km, avg 32.5km/h
(18):Spin progressivo, 1h
(19):Spin progressivo, 1h
(20):Cidade Universitária, 45km, avg 30km/h
(23):Spin Hills, 1h
(26):Spin Hills, 1h
(29):Spin Extensive Interval, 1h
(01):Spin Mix training, 1h
(02):Spin High Bike, 1h
(05):Cidade Universitária, 42km, avg 32.1km/h
(09):Spin Intervals, 1h October: 153.5 km
November: 74.5 km
December: 121.3 km
January: 152.9 km
February: 142.1 km
March: 147 km
April: 126.3 km
May: 151.2 km
June: 114 km
July: 200 km
August: 175 km
September: 104 km
October: 71 km
November: 70 km
December: 84 km
January: 165 km
February: 92 km
March: 163.7 km
April: 118.6 km
May: 76 km
June: 62.6 km
July: 6 km
August: 30 km
(13): Brick, 4km, 21'
(14): Easy run, 7.5km, 5'10"/km
(18): Tempo run, 7.5km, 4'35"/km
(19): Tempo run, 6.3km, 30'
(20): Medim-long, 10km, 54'
(22): Tempo run, 6.4km, 30'
(23): Tempo run, 12km, 5'/km
(26): Tempo run, 12.3km, 1h
(27): Medim-long, 10.2km, 5'10"/km
(28): Medim-long, 12km, 5'40"/km
(30): Tempo run, 6.2km, 30'
(01): Tempo run, 12.4km, 1h
(04): Medim-long, 18km, 1h35'
(06): Tempo run, 8.4km, 40'
(07): Tempo run, 10km, 46'45" October: Brick 17km; Core+Weights 4h
November: Brick 4km; Core+Weights 4h
December: Core+Weights 4h35'
January: Brick 23km; Core+Weights 3h50'
February: Brick 25km; Core+Weights 2h30'
March: Brick 6km; Core+Weights 2h'
April: Brick 24km; Core+Weights 2h'
May: Brick 28.7km; Core+Weights 2h'
June: Brick 7km; Core+Weights 4h30'
July: Brick 22km; Core+Weights 4h45'
August: Brick 19km; Core+Weights 6h10'
September: Brick 30km; Core+Weights 3h05'
October: Brick 15'; Core+Weights 45'
November: Brick 20km; Core+Weights 5h10'
December: Brick 0km; Core+Weights+Stretch 2h30'
January: Brick 5km; Core+Weights+Stretch 3h20'
February: Core+Weights+Stretch 2h30'
March: Core+Weights+Stretch 3h45'
April: Core+Weights+Stretch 5h10'
May: Core+Weights+Stretch 4h
June: Core+Weights+Stretch 6h15'
July: Core+Weights+Stretch 11h
August: Core+Weights+Stretch 7h45'
(04):Weights+core+Stretch, 2h
(08):Weights+core+Stretch, 1h30'
(09):Core+Stretch, 30'
(10):Weights+core+Stretch, 1h
(18):Weights+core+Stretch, 1h
(19):Weights+core+Stretch, 1h30'
(22):Weights+core+Stretch, 30'
(23):Stretch, 30'
(26):Stretch, 30'
(29):Stretch, 15'
(30):Weights+core+Stretch, 30'
(01):Stretch, 30'
(02):Weights+core+Stretch, 1h
(06):Weights+core+Stretch, 1h
(07):Weights+core+Stretch, 30'
(09):Weights+core+Stretch, 1h

Rio de Janeiro Weather Forecast, Brazil

"Disciplina é um princípio regrador da vida e da obra, que a inteligência aceita como verdadeira, e a sensibilidade aceita por boa."
~ Fernando Pessoa

"Nada de grande se cria de repente."
~ Epíteto

"Escrever é ordenar as obsessões."
~ Jean Grenier

Saturday, December 31, 2005

2006 vem aí...!

About me

Quotes, every so often

Training sessions completed

pr's to smash

2008 races

SWIM

BIKE

RUN/BRICK

CORE/WEIGHTS/STRETCH

1/2 MARATONA RJ

magazines

swim/bike/run on the web

I.T

raw & uncut

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