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Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 21 May 2021, 19:22
Post subject: Re: Diario de Ariberna

Venres 21

Ramp up in 3 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

Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 1.00 km @ 05:06-05:22 min/km Zone 4-Zone 5a
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c
Recovery 0.20 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 0.50 km @ 04:26-04:38 min/km Zone 5b-Zone 5c

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

9.10 km Distancia
49:12 Tiempo
5:24 min/km Ritmo medio
118 m Ganancia de altura
627 C Calorías
ghose

Foreiro Senior
Foreiro Senior
28/01/20
0 Carreiras
424 Posts
Galiza
Reply with quote Post Sun, 23 May 2021, 18:57
Post subject: Re: Diario de Ariberna

Aplauso

Est.2008
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 30 May 2021, 13:06
Post subject: Re: Diario de Ariberna

Ramp up in 3 steps
0.80 km @ 87-103 bpm Zone 1: Recovery
0.80 km @ 111-130 bpm Zone 1: Recovery-Zone 2: Aerobic
0.80 km @ 140-161 bpm Zone 2: Aerobic-Zone 5A: SuperThreshold

5 X Cuestas
0.30 km @ 180-205 bpm Zone 5C: Anaerobic Capacity Cuesta tendida, recuperas la bajada trotando suave Recovery
0.30 km @ 128-145 bpm Zone 2: Aerobic-Zone 3: Tempo

1.00 km @ 150-171 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity

Cool Down 1.00 km @ 80-101 bpm Zone 1: Recovery

CARRERA
7.40 km
DISTANCIA
53:22
TIEMPO
7:13 min/km
RITMO MEDIO
144 m
GANANCIA DE ALTURA
131 ppm
FRECUENCIA CARDIACA M
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 30 May 2021, 14:14
Post subject: Re: Diario de Ariberna

Venres 28

Warm up 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2
Warm up 1.00 km @ 05:40-06:23 min/km Zone 2-Zone 3

Repeat 2 times
Hard 1.00 km @ 04:26-04:51 min/km Zone 5b-Zone 5c
Harder 0.50 km @ 04:15-04:38 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

7.00 km Distancia
38:54 Tiempo
5:34 min/km Ritmo medio
112 m Ganancia de altura
506 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 30 May 2021, 14:22
Post subject: Re: Diario de Ariberna

domingo 30 de maio. Tocou test de 5Km. Para elo fun á pista de atletismo de Monterrey por primeira vez. Batín o récord de 11 anos con 5Km en 21'02

Ramp up in 3 steps
0.80 km @ 87-103 bpm Zone 1: Recovery
0.80 km @ 111-130 bpm Zone 1: Recovery-Zone 2: Aerobic
0.80 km @ 140-161 bpm Zone 2: Aerobic-Zone 5A: SuperThreshold

Active 5.00 km @ 180-188 bpm Zone 5C: Anaerobic Capacity

Cool Down 1.00 km @ 80-101 bpm Zone 1: Recovery

8.41 km Distancia
43:29Tiempo
5:10 min/km Ritmo medio
1 m Ganancia de altura
520 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 02 Jun 2021, 17:59
Post subject: Re: Diario de Ariberna

mércores 2 xuño

Active 7.00 km @ 05:06-06:48 min/km Zone 1-Zone 5a

7.00 km Distancia
36:43Tiempo
5:14 min/km Ritmo medio
33 m Ganancia de altura
520 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 06 Jun 2021, 16:14
Post subject: Re: Diario de Ariberna

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

4 X Ramp up in 3 steps
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
43:08 Tiempo
5:23 min/km Ritmo medio
66 m Ganancia de altura
576 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Tue, 08 Jun 2021, 21:11
Post subject: Re: Diario de Ariberna

martes 8
Ramp up in 3 steps
0.80 km @ 87-103 bpm Zone 1: Recovery
0.80 km @ 111-130 bpm Zone 1: Recovery-Zone 2: Aerobic
0.80 km @ 140-161 bpm Zone 2: Aerobic-Zone 5A: SuperThreshold

Cuestas
0.30 km @ 180-205 bpm Zone 5C: Anaerobic Capacity
Cuesta tendida, recuperas la bajada trotando suave
Recovery 0.30 km @ 128-145 bpm Zone 2: Aerobic-Zone 3: Tempo
Active 1.00 km @ 150-171 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity zancada larga
Recovery 1.00 km @ 101-121 bpm Zone 1: Recovery
Cuestas
0.30 km @ 180-205 bpm Zone 5C: Anaerobic Capacity
Cuesta tendida, recuperas la bajada trotando suave
Recovery 0.30 km @ 128-145 bpm Zone 2: Aerobic-Zone 3: Tempo
Active 1.00 km @ 150-171 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity zancada larga
Recovery 1.00 km @ 101-121 bpm Zone 1: Recovery

10.00 km Distancia
1:09:36Tiempo
6:58 min/km Ritmo medio
175 m Ganancia de altura
724 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 16 Jun 2021, 20:02
Post subject: Re: Diario de Ariberna

mércores 16:

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

3X 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

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

8.00 km Distancia
44:32 Tiempo
5:34 min/km Ritmo medio
128 m Ganancia de altura
567 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 23 Jun 2021, 19:29
Post subject: Re: Diario de Ariberna

mércores 23

Warm up 2.00 km @ 06:00-06:23 min/km Zone 2
Active 6.00 km @ 05:06-06:23 min/km Zone 2-Zone 5a libres, disfruta
Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

9.00 km Distancia
49:09 Tiempo
5:28 min/km Ritmo medio
151 m Ganancia de altura
649 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 11 Jul 2021, 14:18
Post subject: Re: Diario de Ariberna

domingo 11

Warm up 2.00 km @ 06:23-07:17 min/km Zone 1-Zone 2
Active 3.00 km @ 05:22-05:40 min/km Zone 3-Zone 4
Active 3.00 km @ 04:51-05:22 min/km Zone 4-Zone 5b
Active 3.00 km @ 05:22-05:40 min/km Zone 3-Zone 4
Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

12.00 km Distancia
1:07:48 Tiempo
5:39 min/km Ritmo medio
103 m Ganancia de altura
921 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 04 Aug 2021, 21:23
Post subject: Re: Diario de Ariberna

Como teño problemas de seguridade co cifrado para esta páxina, non podo subir todo da maneira que quero. Só podo por explorer, non por chrome, mozzilla, etc

Mércores 4 de agosto
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


7.00 km Distancia
38:22 Tiempo
5:29 min/km Ritmo medio
72 m Ganancia de altura
471 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 22 Aug 2021, 11:43
Post subject: Re: Diario de Ariberna

domingo 15:

Por Lanzarote:
Warm up
2.00 km @ 05:06-07:17 min/km Zone 1-Zone 5a progresivos
Active 1.00 km @ 04:51-05:06 min/km Zone 5a-Zone 5b
Recovery 0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 2.00 km @ 04:51-05:06 min/km Zone 5a-Zone 5b
Recovery 0.50 km @ 06:00-06:48 min/km Zone 1-Zone 2
Active 3.00 km @ 05:06-05:22 min/km Zone 4-Zone 5a
Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

prntscr.com/1qegv06
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 22 Aug 2021, 11:45
Post subject: Re: Diario de Ariberna

Mércores 18

Por Lanzarote outra vez.

Ramp up in 4 steps
2.00 km @ 06:00-06:48 min/km Zone 1-Zone 2
2.00 km @ 05:40-06:00 min/km Zone 2-Zone 3
2.00 km @ 05:22-05:40 min/km Zone 3-Zone 4
2.00 km @ 05:06-05:22 min/km Zone 4-Zone 5a
Cool Down 1.00 km @ 06:23-07:17 min/km Zone 1-Zone 2

DISTANCIA 9.00 km
TIEMPO 50:52 h:m:s
RITMO MEDIO 5:39 min/km
GANANCIA DE ALTURA 22 m
CALORÍAS 735 C
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 22 Aug 2021, 11:47
Post subject: Re: Diario de Ariberna

Sábado 21 (sesión que tiña que ser onte)

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

DISTANCIA 7.00 km
TIEMPO 39:37 h:m:s
RITMO MEDIO 5:40 min/km
GANANCIA DE ALTURA 57 m
CALORÍAS 480 C





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