good 3 days

today i felt really trashed, it was an easy day and a well deserved one. Lets see, how to trash your legs 3 days?

day one (friday)

2h run with 10X1600

swim 5000 with paddle sets

day two (saturday)

3200 wetsuit swim

2:10 run, 30 min of climbing out of the center to La calme (2100m) to meet the rest of the crew+ 1:20 pushing the pace with Lino Barruncho (one of the best duathlete in the world) and Bruno Pais (one of the best ITU olimpic distance athletes in the world) and it reached some nice 3:40/km + 20 going back home

2h easy ride

Gym, leg only session

day 3 (sunday)

210km, with all sorts of sets and intensities and probably 180 km with my face in the wind (there wasnt much though) 35km/h in the moutains its an ok avg :P

20 min of eating gummy bears at thershold pace...

pretty tough

today i ran for 1:30 and swam 4000

few photos for the joy of everyone :P

Easy ride on saturday

me having "lunch" after 210km

Me hunting candys on sunday

another saturday ride shot

witch ones are going to die?