Sun, 22 Aug 2021, 11:50
Post subject: Re: Diario de Ariberna

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domingo 22 Monte
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
8.00 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

DISTANCIA 11.40 km
TIEMPO 1:17:38 h:m:s
RITMO MEDIO 6:49 min/km
GANANCIA DE ALTURA 330 m
CALORÍAS 865 C

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Mon, 23 Aug 2021, 11:04
Post subject: Re: Diario de Ariberna

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Luns 23
Terceiro día consecutivo. Sentinm ben:
Active 2.00 km @ 06:00-06:23 min/km Zone 2
Active 0.50 km @ 05:06-05:06 min/km Zone 5a
Active 2.00 km @ 06:00-06:23 min/km Zone 2
Active 0.50 km @ 05:06-05:06 min/km Zone 5a
Active 2.00 km @ 06:00-06:23 min/km Zone 2

7.00 km Distancia
39:52Tiempo
5:42 min/km Ritmo medio
85 m Ganancia de altura
509 C Calorías

Fri, 27 Aug 2021, 11:27
Post subject: Re: Diario de Ariberna

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Venres 27

Hoxe tocaron 8 Km entre 4:51 e 6:23, co cal fixen
41:59 TIEMPO
5:15 min/km RITMO MEDIO
127 m GANANCIA DE ALTURA
145 ppm FRECUENCIA CARDIACA M

Wed, 01 Sep 2021, 17:50
Post subject: Re: Diario de Ariberna

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Mércores 1 de setembro:

Warm up 1.50 km @ 06:23-07:17 min/km Zone 1-Zone 2
Ramp up in 4 steps
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
0.50 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
Ramp down in 4 steps
0.50 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
0.50 km @ 04:51-05:22 min/km Zone 4-Zone 5b
0.50 km @ 05:22-06:00 min/km Zone 2-Zone 4
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

DISTANCIA 7.00 km
TIEMPO 40:04 h:m:s
RITMO MEDIO 5:43 min/km
GANANCIA DE ALTURA 99 m
CALORÍAS 498

Sun, 19 Sep 2021, 14:45
Post subject: Re: Diario de Ariberna

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Con tanto problema de certificado non me deixa acceder a esta páxina. Só con explorer, así que non podo actualizar día a día.

Ramp up in 2 steps
1.00 km @ 07:51-09:16 min/km Zone 1
1.00 km @ 06:00-06:48 min/km Zone 1-Zone 2

Repeat 3 times
Hard 2.00 km @ 04:38-04:51 min/km Zone 5b
Easy 3 min @ 00:00 min/km Zone 1

Cool Down
1.00 km @ 08:39-10:51 min/km

CARRERA 9.15 km
DISTANCIA 58:40
TIEMPO 6:25 min/km
RITMO MEDIO 90 m
ASCENSO TOTAL 132 ppm
FRECUENCIA CARDIACA Zone 1

Fri, 24 Sep 2021, 17:31
Post subject: Re: Diario de Ariberna

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6.00 km Distancia
29:32 Tiempo
4:55 min/km Ritmo medio
98 m Ascenso total
475 C Calorías

Libres 6Km, preparación de domingo 15Km

Fri, 01 Oct 2021, 18:03
Post subject: Re: Diario de Ariberna

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Warm up 2.00 km @ 80-160 bpm Zone 1: Recovery-Zone 5A: SuperThreshold progresivos
2X
Active 0.50 km @ 180-200 bpm Zone 5C: Anaerobic Capacity
Active 2.00 km @ 150-170 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity
Cool Down 1.00 km @ 80-100 bpm Zone 1: Recovery

DISTANCIA 8.00 km
TIEMPO 46:55 h:m:s
RITMO MEDIO 5:52 min/km
ASCENSO TOTAL 131 m
CALORÍAS 602 C

Sun, 03 Oct 2021, 14:15
Post subject: Re: Diario de Ariberna

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domingo 3

Ramp up in 4 steps
0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
0.50 km @ 06:00-06:23 min/km Zone 2
0.50 km @ 05:40-06:00 min/km Zone 2-Zone 3
0.50 km @ 05:22-05:40 min/km Zone 3-Zone 4

Active 2.00 km @ 04:38-04:51 min/km Zone 5b
Recovery 1.00 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.50 km @ 04:38-04:51 min/km Zone 5b
Recovery 0.75 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 1.00 km @ 04:38-04:51 min/km Zone 5b
Recovery 0.50 km @ 06:23-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:38-04:51 min/km Zone 5b
Recovery 0.25 km @ 06:23-06:48 min/km Zone 1-Zone 2

Cool Down 1.50 km @ 06:23-07:17 min/km Zone 1-Zone 2

Boas sensacións, exercicio programado para 1 hora e 10 minutos e reamtei nunha hora.
11.00 km DISTANCIA
1:00:21 TIEMPO
5:29 min/km RITMO MEDIO
158 m ASCENSO TOTAL
139 ppm FRECUENCIA CARDIACA
797 C

Wed, 20 Oct 2021, 17:40
Post subject: Re: Diario de Ariberna

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mércores 20

Warm up 2.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

Ramp up in 4 steps
1.00 km @ 06:00-06:48 min/km Zone 1-Zone 2
1.00 km @ 05:22-06:00 min/km Zone 2-Zone 4
1.00 km @ 04:51-05:22 min/km Zone 4-Zone 5b
1.00 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

7.00 km Distancia
36:45Tiempo
5:15 min/km Ritmo medio
101 m Ascenso total
497 C Calorías

Sun, 24 Oct 2021, 12:54
Post subject: Re: Diario de Ariberna

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domingo 24

Hoxe tiña programado 10 Km a 5:06, pero quixen forzar.

Ao final:
10.00 km Distancia
48:33Tiempo
4:51 min/km Ritmo medio
83 m Ascenso total
736 C Calorías

Fri, 29 Oct 2021, 17:09
Post subject: Re: Diario de Ariberna

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mércores 27

Warm up 1.50 km Zone 1-Zone 3 progresivos

Repeat 6 times Hard 0.25 km @ 03:51-04:11 min/km Zone 5c
Medium 0.50 km @ 05:04-05:40 min/km Zone 2-Zone 4
Easy 0.25 km @ 06:02-06:53 min/km Zone 1-Zone 2

Cool Down 1.00 km @ 06:02-06:53 min/km Zone 1-Zone 2

DISTANCIA 8.50 km
TIEMPO 45:03 h:m:s
RITMO MEDIO 5:18 min/km
ASCENSO TOTAL 130 m
CALORÍAS 623 C

Fri, 29 Oct 2021, 17:10
Post subject: Re: Diario de Ariberna

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venres 29

6 Km libres TIEMPO 27:49 h:m:s RITMO MEDIO 4:38 min/km ASCENSO TOTAL 89 m CALORÍAS 442 C

Sun, 31 Oct 2021, 12:37
Post subject: Re: Diario de Ariberna

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domindo 31
Warm up 2.00 km @ 05:21-06:53 min/km Zone 1-Zone 3 progresivos

Active 2.00 km @ 04:35-04:49 min/km Zone 5a-Zone 5b
Recovery 3 min @ 00:00 min/km Zone 1
2 X [(Active 1.00 km @ 04:11-04:23 min/km Zone 5b-Zone 5c) + (Recovery 3 min @ 00:00 min/km Zone 1)]
4 X [(Active 0.50 km @ 04:01-04:11 min/km Zone 5c) + (Recovery 3 min @ 00:00 min/km Zone 1)]
Active 1.00 km @ 04:49-04:49 min/km Zone 5a

Cool Down 1.00 km @ 06:02-06:53 min/km Zone 1-Zone 2

DISTANCIA 10.25 km
TIEMPO 1:09:52 h:m:s
RITMO MEDIO 6:49 min/km
ASCENSO TOTAL 161 m
CALORÍAS 805 C

Sun, 19 Dec 2021, 14:36
Post subject: Re: Diario de Ariberna

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domingo 19 decembro
Despois de tempo sen actualizar, hoxe fixen 12 Km
12.01 km Distancia
56:54 Tiempo
4:44 min/km Ritmo medio
104 m Ascenso total
910 C Calorías

baixei o umbral en training peaks de 4:46 a 4:39

Sun, 02 Jan 2022, 13:08
Post subject: Re: Diario de Ariberna

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domingo 2 enero:

Warm up
3.00 km @ 05:49-06:39 min/km Zone 1-Zone 2 1k suave, 1k intercalando tecnica por medio (25m skiping, rusos..) y sigues corriendo, 1k progresivo

Tempo 1k 1.00 km @ 04:54-05:10 min/km Zone 3-Zone 4
Recovery 0.50 km @ 05:49-06:39 min/km Zone 1-Zone 2
Tempo 2k 2.00 km @ 04:54-05:10 min/km Zone 3-Zone 4
Recovery 0.50 km @ 05:49-06:39 min/km Zone 1-Zone 2
Tempo 3k 3.00 km @ 04:54-05:10 min/km Zone 3-Zone 4

Cool Down 2.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

12.00 km Distancia
1:03:21Tiempo
5:17 min/km Ritmo medio
134 m
Ascenso total 946 C