Alergare 16 km
07.06 Alergare 12 km
06.06 Pauza
05.06 Ciclism 105km
Avs 30- Max - 51 - 3h30'
04.06 Inot 1500 lung - in mare
Inot 2000
400 alunecare mixt
16x50 alunecare mixt plecare 1'
10x100 craul plecare la 1'40" -- 1'11" 1'11" 1'12" 1'13" 1'13" 1'12" 1'12" 1'12"
200 spate dublu
03.06 Inot 2000
02.06 Inot 2000
500 brate craul
500 craul
500 brate craul
500 craul
01.06 Inot 2200
600alunecare mixt
2x100 pz30" craul
2x200 pz30" craul
6x50 craul plecare 1'15" craul
2x200 pz30" craul
2x100 pz30" craul
100 revenire
Ciclism 75 km-avs 25-max64
Total Mai
Inot
Ciclism
Alergare
31.05 Alergare 20km
30.05 Pauza
29.05 Inot 3600
1200 alunecare mixt
3x400 brate craul
3x400 craul
Alergare 18 km
28.05 Ciclism 154km
Brasov-Tarlungeni-Teliu-Prejmer-Harman-Halchiu-Codlea-Zarnesti-Rasnov-Predeal-Busteni-Predeal-Brasov
27.05 Ciclism 54km rulaj
Alergare 9km
26.05 Alergare 8 km
25.05 Ciclism 30km
24.05 Pauza
23.05 Pauza
22.05 Ironman70.3 Austria
Locul 3 - M 18-24
Locul49 - Open
---Inot------cilcism-----alergare----Total
| 00:27:38 | ---02:32:17 | ---01:24:2---0 | 4:29:59 |
21.05 Pauza
20.05 Pauza
19.05 Ciclism 100 km
Alergare 11km
18.05 Inot2000 lung
17.05 Pauza
16.05 Ciclism 20km
15.05 Ciclism 40km
14.05 Ciclism55avs30+Alergare34
13.05 Inot2000
12 Pauza
11.05 Inot2000
400 alunecare mixt
3x500
100 rev
Alergare18km
10.05 Alergare8km
Ciclism 120km
09.05 Ciclism 52km
07 08.05 Maratonu de Inot
Locul 1 - Echipa Marinarii
Schimbul 1 - 2200 30'20"
Schimbul 2 - 2200
Schimbul 3 - 2100
Schimbul 4 - 1800
Alergare 17km
06.05 Inot2000
200mixt
800alunecare mixt
1000brate
Alergare 7km
05.05 Inot 2000
5x400 brate
Ciclism+Alergare 12 km
52 km -avs27 - max 69 1h55'
brasov-poiana 31'30"
rasnov-aviatorilor 17'06"
poiana-brasov 15'12"
04.05 Inot 3500
200mixt
800 alunecare mixt
20x50craul pl1' intre37"-33"
100 revenire
1000bt craul lung respiratie pe dreapta
400picioare cu labe
Alergare 16km
03.05 Alergare12km
Ciclism 81 avs27 max71 3h
02.05 Inot 5000
200 mixt
800 alunecare mixt
400 50 picioare/50 brate mixt
8x50 craul
5x400craul pl 7 minute 5'59-5'49-5'39-5'33-5'45
1000picioare mixt cu labe
200revenire
01.05 Pauza
Total Aprilie
Inot
Ciclism
Alergare
30.04 Alegare 25 km
3 km incalzire
2x10 km pz 5 min 43'20-44'30
2 km revenire
Ciclism 80 km
29.04 Inot 2000
5x400 craul
Alergare 16km
Ciclism 40km
28.04 Alergare 25km
Inot3000
4x200mixt
2000bt craul progresiv 15'55"-15'20"
200 revenire
27.04 Alergare 12 km
Inot 4000
200 mixt
800 alunecare mixt
400 50-50 pc bt craul
4x50 craul
2x800 pl 14 min 10'58" 11'18"
400 revenire
26.04 Ciclism 184 km - avs 30
25.04 Alergare 14 km
Inot 2000
2x160mixt
3x80 tare/40 usor
3x400 bt craul
24.04 Ciclism 60 km - avs 32
23.04 Ciclism 40 km
22.04 Inot 4000
800 alunecare mixt
20x 50 pl 1' intre 38-40
200 revenire
2 x 500 bt craul pl 9 min 7'45-7'38
200 revenire
400 25fluture-25craul
400 revenire
21.04 Inot 1200 lung
Ciclism 40 rulaj
20.04 Ciclism 106 km
19.04 Ciclism 84
18.04 Alergare 8km
Ciclism 84km
Inot 4000
4 x10o craul/100mixt
3 x 400 bt craul
100 pc
3 x 400 bt craul pm
ectenson x zece x 20brate sustinere
400 revenirerevenire
17.04 Pauza
16.04 Alergare5km16'50''
Ciclism 20
15.04 Ciclism 30km + 6km Alergare
14.04 Ciclism 40km
13.04 Forta
Inot 2000
2 x 400 inc
3 x 400
40 bt tare 40 usor
12.04 Alerg 21km
Inot 2000
11.04.2011 Inot 2000
4 x 100 brate craul / 100 brate mixt
1 x 100 pl 2' - 1'16''
1 x 200 pl 4' - 2'42''
1 x 300 pl 6' - 4'15''
1 x 200 pl 4' - 2'43''
1 x 100 pl - 1'13''
300 revenire
Alergare 21 km
10.04.2011 Pauza
09.04.2011 Inot 2000
2 x 500 craul / 500 brate craul
Forta
08.04.2011 Inot 2000
3 x 100 craul / 100 mixt
1000 brate craul tare 14'44''
400 25 brate fluture / 25 brate craul
Alergare 16 km tempo variat
07.04.2011 Inot 4000
200 moxt
800 alunecare mixt
400 50 brate/50 picioare mixt
8 x 50 craul plecare 1'15''
2 x 1000 brate craul sustinut
200 revenire
06.04.2011 Alergare 14 km
Sala+Inot 2000
5 x 400 brate craul
05.04.2011 Alergare 24 km 2h05'
04.04.2011 Ciclism
142 km - avs 30 - max 72 - 4h44''
Brasov- Maierus-Hoghiz-Sercaia-Persani-Codlea-Brasov
Alergare 13 km
03.04.2011 Ciclism 50 km
02.04.2011 Ciclism
40 km - avs 28 - max 48 - 1h30'
Cupa Olimpia Duatlon
Locul 2
Incalzire 5 km ciclism - 2km alergare
Concurs -5km alergare 16'32'' -> Ciclism 20 km-avs 32-max 51 ->Alergare 2,5km
59'28''
Revenire 2 km alergare - 5 ciclism
01.04.2011 Pauza
Total Martie
Inot:
Ciclism:
Alergare:
31.03.2011 Alergare 6 km
30.03.2011 Ciclism 20 km
29.03.2011 Ciclism 20 km
28.03.2011 Inot 600m
Alergare 8 km
27.03.2011 Inot 2000
2 x 160 mixt / 160 brate craul
3 x 400 brate craul palmare
160 revenire
Alergare 20 km
14 incalzire + 3 ruperi de ritm
3 km sustinut 10'12''
3km revenire
26.03.2011 Inot 3000
2 x 160 mixt/160 brate craul
6 x 400 brate craul moderat pauza 20''
Alergare 10 km
Ciclism
72 km -Avs 25-Max 58-2h54'
Brasov-Codlea-Ghimbav-Stupini-Halchiu-Bod-Harman-Brasov
25.03.2011 Ciclism
121 km-Avs 28-Max 61-4h20'
Brasov-Codlea-Persani-Sinca-Zarnesti-Rasnov-Brasov
Alergare 12 km usor
24.03.2011 Inot 2500
8 x 50 brate craul plecare 1'15'' intre 45''-40''
8 x 500 25 fluture/25 craul
8 x 25 craul tare / 25 craul usor
2 x 500 brate craul pz 1' 7'55''-7'40''
300 retur
Ciclism
80 km-Avs 28-max 69-2h40'
Brasov-Bod-Araci-Valcele-Sf.Gheorghe-Ilieni-Harma-Brasov
Alergare 8 km usor
23.03.2011 Alergare 12 km
Inot 400
2 x 100 craul/100 mixt
22.03.2011 Inot 2000 Brate Craul
Ciclism
80 km - 2h30' - Avs 32
Brasov - Feldioara - Padurea Bogatii -Retur
Alergare 6 km
21.03.2011 Pauza
20.03.2011 Ciclism
90 km-3h30'-AVS 27
Jilava - Giurgiu - Jilava
19.03.2011 Ciclism
110 km-4h-AVS 27,5
Bucuresti - Ciolpani - Izvorani -2 Ture Izvorani-Retur
18.03.2011 Pauza
17.03.2011 Pauza
16.03.2011 Ciclism
80 km-2h30'-AVS 32
Bucuresti - Mihailesti - Ghimpati - Retur
Alergare 9 km
2,6km incalzire
2 x 1,3 km tare/ 1,3 km usor
600 m revenire
15.03.2011 Pauza
14.03.2011 Pauza
13.03.2011 Pauza
12.03.2011 Inot 3000
800 100 craul/ 100 mixt
500 brate craul
500 brate craul palmare
800 25 fluture / 25 craul
400 revenire
11.03.2011 Alergare 12 km
5 km incalzire
5x400 tare/400 usor
3 km revenire
10.03.2011Pauza
09.03.2011 Inot 4000
2 x 200mixt / 200craul
8 x 50 plecare 45''
100 revenire
800 brate craul
800 brate craul palmare
800 25brate fluture/25brate craul
300 revenire
08.03.2011 Inot 2000
1500 brate craul sustinut & tehnic
500 brate craul palmare lung
Ciclism 45km+ Alergare 8km
8 x 5km ciclism/1 km alergare
revenire 5km ciclism
07.08.2011 Ciclism 50 km Mtb
1500 brate craul sustinut & tehnic
500 brate craul palmare lung
Ciclism 45km+ Alergare 8km
8 x 5km ciclism/1 km alergare
revenire 5km ciclism
07.08.2011 Ciclism 50 km Mtb
Brasov -Predeal Iesire- Brasov
06.03.2011 Inot 4000
2 x 160 mixt/160 alunecare mixt
320 40 brate fluture/40 brate craul
2 x 400 brate craul Palmare
2 x 400 brate craul
1000 craul sustinut
440 picioare 40 bras/40 craul
Alergare 6 km usor
05.03.2011 Alergare 12km
Incalzire 1 km
Postavaru Night--37'22'' 4km
Revenire 7 km
Ciclism 20km
Brasov-PoianaBrasov 38'47''
Inot 2000
3x 100craul/100mixt
4 x 100 (25 fluture/25craul)
8 x 100 plecare 2'05'' - 1'20''-1'19''-1'18''-1'17''-1'18''-1'20''-1'18''-1'17''
04.03.2011 Ciclism Mtb 50 km
Brasov-Poiana-Rasnov-Cristian-Ghimbav-Brasov
03.03.2011 Inot 3000
4 x 100mixt/100craul
2 x 400 brate craul
2 x 400 brate craul cu palmare
4 x 100 (25 fluture/25 craul)
200 picioare clarul
02.03.2011 Pauza
01.03.2011 Pauza
Total Februarie
Inot: 7,8 km
Ciclism: 150 km
Alergare: 88 km
28.02.2011 Pauza
27.02.2011 Ciclism 10km-rulaj-incalzire
Alergare 10 km--Stadion LiaManoliu--
Ciclism 10 km rulaj-revenire
26.02.2011 Pauza
25.02.2011 Pauza
24.02.2011 Pauza
23.02.2011 Ciclism MTB 40km
22.02.2011 Pauza
21.02.2011 Ciclism 10km-rulaj-incalzire
Alergare 12 km--Sala Atletism LiaManoliu--
4 km incalzire
1 x 3 km 10'05'' progresiv intensitate 80% --- 3'27''-3'22''-3'16''
2 x 1 km pauza 7' intensitate 85% --- 3'03''-2'58''
3 km revenire
Ciclism 10 km rulaj-revenire
20.02.2011 Alergare 9 km-39' Bucuresti-Antiaeriana
19.02.2011 Ciclism MTB
40 km Acasa-Livada Postei-PoianaBrasov(39'53'')-Poiana Ursului-Valea cu Apa-SauaTampei Racadau-Acasa
Inot 3000m
4 x 100 craul /100mixt
2 x 700 brate craul f.lung + tehnic
3 x 25 brate fluture / 75 brate craul
500 picioare craul
17.02.2011 Alergare 13 km-usor
Poiana Brasov-Poiana Ursului-Valea cu Apa-Poiana Stechii-Saua Tampei-Racadau
16.02.2011 Alergare 13 km-usor
Poiana Brasov-Poiana Ursului-Valea cu Apa-Poiana Stechii-Saua Tampei-Racadau
4 x 100 craul /100mixt
2 x 700 brate craul f.lung + tehnic
3 x 25 brate fluture / 75 brate craul
500 picioare craul
17.02.2011 Alergare 13 km-usor
Poiana Brasov-Poiana Ursului-Valea cu Apa-Poiana Stechii-Saua Tampei-Racadau
16.02.2011 Alergare 13 km-usor
Poiana Brasov-Poiana Ursului-Valea cu Apa-Poiana Stechii-Saua Tampei-Racadau
