IDEAL GYM MY CARD!
Update Wild Card gym of with weights, repetitions and complete sets of exercises he practiced. The beginning and the 'reserved for the work with machines or free carpet, and the final part of' strictly confidential aerobics to destroy the fat and make beds for the race. Eight hours in the gym, says the outbreak, well spent four days of fun waiting to return to run officially.
Day: LU + GV: 110 minutes (sustained).
* Bikerace - 30 minutes at 2-3 and 123-128 bm.
* Crunch in various ways in super 20 series 3 series 1-2-3 reps
* Coordination - 12 sets 2 reps
* Torsion disc - free time 120 seconds.
* Squat with barbell - with 2 +2 kg 10 kg - 12 reps 3 series
* Leg Press - 40 kg - 12 reps 3 series
* Sitting calf - 20 kg - Homework 12 Series 3
* Prone leg - 04 kg - 12 reps 3 series
* Shoulder press - 04 kg - 12 reps 3 series
* Peck Deck - 20 kg - 12 reps 3 series
* Vertical row - 30 kg - 12 reps 3 series
* Arms cables: up to 20 kg and 25 kg downward '- 3 reps 12 sets mixed
* Tapiro out - only 15 minutes walk from 5 to 6 km / h rising to 3%.
Runner, of course, well prepared! ( Gettyimages 2008 ( r) )
Day: MT + VN: 130 minutes superfilati.
* Recumbent - 30 minutes Cardio 128-bm.
* Synchro - 20 minutes - level 2 or 3 depending on the bm.
* tapir - 50 minutes - only path between 4 and 6 km / h in height from 3 to 6%.
* Bikerace - 30 minutes at 2-3 and 123-128 bm. 
tripping.
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