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Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Fri, 29 Jan 2021, 20:24
Post subject: Re: Diario de Ariberna

Venres 29

Calentamiento
Duración:
0.50 km 6:22 a 7:16 min/km
0.50 km 5:39 a 6:22 min/km
0.50 km 5:06 a 5:39 min/km

Repetir 4 veces
Carrera
Duración: 2.00 km 4:51 a 5:06 min/km
Recuperación 2:00 mins

Enfriamiento Duración: 1.00 km 6:22 a 7:16 min/km

DISTANCIA 11.33 km
TIEMPO 1:03:33
RITMO MEDIO 5:37 min/km
GANANCIA DE ALTURA 108 m
CALORÍAS 790 C
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Sun, 07 Feb 2021, 21:18
Post subject: Re: Diario de Ariberna

Relax domingo 7

Warm up 2.00 km @ 06:22-07:16 min/km Zone 1-Zone 2 1k suave, 1k intercalando tecnica por medio

1.00 km @ 05:22-05:39 min/km Zone 3-Zone 4 Recovery
0.50 km @ 06:22-07:16 min/km Zone 1-Zone 2 Tempo 2k
2.00 km @ 05:22-05:39 min/km Zone 3-Zone 4 Recovery
0.50 km @ 06:22-07:16 min/km Zone 1-Zone 2 Tempo 2k
2.00 km @ 05:22-05:39 min/km Zone 3-Zone 4

Cool Down 2.00 km @ 06:22-07:16 min/km Zone 1-Zone 2

10.01 km DISTANCIA
59:23 TIEMPO
5:56 min/km RITMO MEDIO
177 m GANANCIA DE ALTURA
139 ppm FRECUENCIA CARDIACA MEDIA
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Sun, 28 Feb 2021, 13:54
Post subject: Re: Diario de Ariberna

domingo 28

Ramp up in 3 steps
0.80 km @ 80-100 bpm
Zone 1: Recovery
0.80 km @ 100-120 bpm
Zone 1: Recovery
0.80 km @ 140-160 bpm
Zone 2: Aerobic-Zone 5A: SuperThreshold

Active
6.00 km @ 120-180 bpm
Zone 1: Recovery-Zone 5C: Anaerobic Capacity
Fartlek al terreno: subidas fuertes - llanos medios y bajadas recuperando

Cool Down 1.00 km @ 80-100 bpm
Zone 1: Recovery

9.40 km
Distancia
57:44Tiempo
6:08 min/km
Ritmo medio
168 m
Ganancia de altura
645 C
Calorías

Despois de amoxicilina e onte a AstraZeneca non me queixo
ghose

Foreiro Xuvenil
Foreiro Xuvenil
28/01/20
0 Carreiras
331 Posts
Galiza
Reply with quote Post Sun, 28 Feb 2021, 16:20
Post subject: Re: Diario de Ariberna

Wink Aplauso

Est.2008 Do Sofá ó 5K
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Fri, 09 Apr 2021, 19:17
Post subject: Re: Diario de Ariberna

Buff, pois si que levo sen actualizar o meu diario:
7 abril:

Warm up 1.50 km @ 06:00-07:17 min/km
Zone 1-Zone 2

Repeat 6 times
Hard 0.50 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Easy 0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2

Cool Down
1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

8.50 km Distancia
47:32Tiempo
5:35 min/km Ritmo medio
66 m Ganancia de altura
637 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Fri, 09 Apr 2021, 19:20
Post subject: Re: Diario de Ariberna

9 abril
Warm up
1.50 km @ 06:23-07:17 min/km Zone 1-Zone 2

4 X
Active 1.00 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Recovery 0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2

Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

8.00 km Distancia
44:09Tiempo
5:31 min/km Ritmo medio
103 m Ganancia de altura
575 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Sun, 11 Apr 2021, 14:35
Post subject: Re: Diario de Ariberna

domingo 11
Warm up 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

Ramp up in 3 steps (x4)
0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2
0.50 km @ 05:06-05:40 min/km Zone 3-Zone 5a
0.50 km @ 04:26-04:51 min/km Zone 5b-Zone 5c

Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

8.00 km Distancia
44:46 Tiempo
5:36 min/km Ritmo medio
112 m Ganancia de altura
572 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Sun, 18 Apr 2021, 11:50
Post subject: Re: Diario de Ariberna

domingo 18
despois dunha semana suave de dous entrenos curtos:

Workout Details
Warm up 2.00 km @ 05:40-07:17 min/km Zone 1-Zone 3 progresivos

Active 0.50 km @ 05:22-06:00 min/km Zone 2-Zone 4
Recovery 0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.00 km @ 04:51-05:22 min/km Zone 4-Zone 5b
Recovery 0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.50 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Recovery 1.00 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.50 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Recovery 0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.00 km @ 04:51-05:22 min/km Zone 4-Zone 5b
Recovery 0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 05:22-06:00 min/km Zone 2-Zone 4

Cool Down 2.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

13.00 km Distancia
1:13:33 Tiempo
5:39 min/km Ritmo medio
77 m Ganancia de altura
857 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Wed, 21 Apr 2021, 20:49
Post subject: Re: Diario de Ariberna

Active
8.00 km @ 04:51-06:23 min/km
Zone 2-Zone 5b
Estirar

8.00 km Distancia
41:06 Tiempo
5:08 min/km Ritmo medio
124 m Ganancia de altura
553 C
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Wed, 28 Apr 2021, 18:14
Post subject: Re: Diario de Ariberna

Bailar mércores 28 abril
Warm up 1.50 km @ 05:40-07:17 min/km Zone 1-Zone 3 progresivos

Repeat 6 times
Hard 0.25 km @ 04:05-04:26 min/km Zone 5c
Medium 0.50 km @ 05:22-06:00 min/km Zone 2-Zone 4
Easy 0.25 km @ 06:23-07:17 min/km Zone 1-Zone 2

Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

8.50 km Distancia
49:14 Tiempo
5:47 min/km Ritmo medio
112 m Ganancia de altura
572 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Fri, 30 Apr 2021, 19:01
Post subject: Re: Diario de Ariberna

Ramp up in 4 steps
0.50 km @ 06:48-07:51 min/km Zone 1
0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2
0.50 km @ 05:22-06:00 min/km Zone 2-Zone 4
0.50 km @ 04:51-05:22 min/km Zone 4-Zone 5b

Active 1.00 km @ 04:38-04:38 min/km Zone 5b
Recovery 0.50 km @ 06:23-07:17 min/km Zone 1-Zone 2
Active 0.80 km @ 04:26-04:26 min/km Zone 5c
Recovery 0.40 km @ 06:23-07:17 min/km Zone 1-Zone 2
Active 0.60 km @ 04:15-04:15 min/km Zone 5c
Recovery 0.30 km @ 06:23-07:17 min/km Zone 1-Zone 2
Active 0.40 km @ 03:55-03:55 min/km Zone 5c

Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

7.01 km Distancia
39:02Tiempo
5:34 min/km Ritmo medio
92 m Ganancia de altura
482 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
864 Posts
Ourense
Reply with quote Post Sun, 02 May 2021, 14:12
Post subject: Re: Diario de Ariberna

domingo 2
Warm up 1.50 km @ 06:23-06:48 min/km Zone 1-Zone 2

Repeat 2 times
Hard 2.00 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Harder 1.00 km @ 04:15-04:38 min/km Zone 5b-Zone 5c
Easy 1.00 km @ 06:00-06:48 min/km Zone 1-Zone 2

Cool Down 1.00 km @ 06:23-06:48 min/km Zone 1-Zone 2

10.50 km Distancia
56:46 Tiempo
5:24 min/km Ritmo medio
152 m Ganancia de altura
732 C Calorías





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