Thursday, January 10, 2008
Tuesday, January 01, 2008
Corrida Morro Acima & Pé Inchado
Lá em cima, num dia muito quente (que chegou aos 40 graus), confraternizamos com vários corredores / triatletas e fizemos nossos agradecimentos por mais um ano de esporte com saúde.
posted by LFE at 16:10
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About me
- 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.
Quotes, every so often
"Concentration is the secret of strength."
~ Ralph Waldo Emerson(1803 - 1882)
Training sessions completed
| 1/2 Ironman Pirassununga | ||||
| DAY | SWIM | BIKE | RUN | STRENGHT |
| Monday | 1500m | Spin, Extensive Interval, 1h | x | Weights, 30' |
| Tuesday | x | Spin Extensive Interval, 1h | x | Weights+Core, 1h |
| Wednesday | 1600m | x | x | Weights+Core+Stretch, 1h |
| Thursday | x | x | x | x |
| Friday | x | x | x | x |
| Saturday | x | x | x | x |
| Sunday | x | x | x | x |
pr's to smash
| Cooper´s Test - 12 min. | 3150 m |
| 10 km | 41' 20" |
| Half-Marathon | 1h 35' 41" |
| Marathon | 3h 39' 36" |
| Half-Ironman | 5h 15' 37" |
| Ironman | 11h 46' |
2008 races
| SWIM | |
| 10 KM | |
| Corrida das Estações, Nov 2nd | 43' |
| HALF-MARATHON | |
| Rio Half-Marathon - October 12nd | 1h40'32" |
| MARATHON | |
| TRIATHLON | |
| Ironman Brazil - May 25th | 11h46'08" |
SWIM
October: 20,000 mNovember: 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
September: 10,200 m
October: 19,200 m
(03): 1500m
(05): 1300m
(12): 1300m
(17): 1500m
(19): 1600m
BIKE
October: 7h Indoor; 222.6 km RoadNovember: 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
September: 6h Indoor; 125km Road; 0km MTB
October: 11h Indoor; 157km Road; 0km MTB
(02):Aterro, 31km, avg 34.2km/h
(04):Spin, Progressivo, 1h
(05):Spin, Mix Training, 1h
(07):Spin, Extensive Interval, 1h
(08):BR-040, 57.2km, avg 34.3km/h
(11):Spin, Progressive, 2h
(12):Spin, Extensive Interval, 1h
(14):Spin, Intensive Interval, 1h
(15):BR-040, 80km, avg 35.8km/h
(17):Spin, Extensive Interval, 1h
(18):Spin, Extensive Interval, 1h
RUN/BRICK
October: 153.5 kmNovember: 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
September: 94.4 km
October: 153.9 km
(01): Medim-long, 14km, 5'/km
(02): 10k Race, 10km, 43'
(05): Tempo run, 6,68km, 4'30"/km, 30'
(07): Tempo run, 12km, 4'54"/km
(08): Tempo run, 10km, 5'/km
(09): Tempo run, 15km, 5'/km
(12): Tempo run, 12.8km, 4'40"/km
(15): Medium-long, 10km, 46'
(16): Medium-long, 13km, 5'/km
CORE/WEIGHTS/STRETCH
October: Brick 17km; Core+Weights 4hNovember: 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'
September: Core+Weights+Stretch 9h45'
October: Core+Weights+Stretch 8h
(03):Weights+Core+Stretch, 1h30'
(04):Weights+Core+Stretch, 1h
(05):Weights+Core+Stretch, 30'
(07):Weights+Core+Stretch, 1h
(12):Weights+Core+Stretch, 30'
(14):Weights+Core+Stretch, 30'
(17):Weights, 30'
(18):Weights+Core, 1h
(19):Weights+Core+Stretch, 1h
1/2 IRONMAN PIRASSUNUNGA
magazines
swim/bike/run on the web
- 220 Triathlon Magazine
- 3athlon e-zine
- Active.com
- ACORUJA
- Confederação Brasileira de Triathlon
- Federação de Triathlon do RJ
- IAAF
- Inside Triathlon Magazine
- Ironman Series
- LetsRun.com
- Luarsa
- Rio Runners
- Runner's World Magazine
- RunnersWeb
- TeamTBB
- TeamRaceAthlete
- Tri247
- Triathlete Magazine
- Triathlon.org
- TriFuel
- TriSportNews
- WebRun
- XTri.com
- Yescom
I.T
- Braslink
- CiteSeer
- HPCWire
- IEEE
- ITWorld
- Perlink-Mail
- PhpArch Magazine
- Slashdot
- Tom's Hardware Guide
- ZapThink
raw & uncut
- CNN
- ExRx
- Força Aérea Brasileira
- Globo
- INPE
- NASA
- Nature
- Nutritional Facts
- Orkut
- Philosophy Now Magazine
- REDEMET
- SKYBox
- The New York Times
- The Word Spy
- Weather
- WebMD
- Wikipedia
Previous Posts
- Vídeos Sobre Bikes na Interbike 2008/2009
- Na Cabeça Deles, Marilson...!
- Novo Modelo TT da Fuji: a D-6
- Revista Triathlete Dez/2008
- Elite? Que Elite?
- Olha Tucson Aí...
- A Onda das Meias de Compressão
- Teste Anual - TACF
- Long Distance Pirassununga (1.9km/90km/21km)
- Feira Cultural do CERC
Archives
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- December 2007
- January 2008
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- April 2008
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- July 2008
- August 2008
- September 2008
- October 2008
- November 2008
Wisdom
"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










