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Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 07 Jan 2022, 21:02
Post subject: Re: Diario de Ariberna

venres 7 xaneiro:

Warm up
Quentar 1.50 km @ 05:10-06:39 min/km Zone 1-Zone 3 progresivos

Repeat 6 times Hard 0.25 km @ 03:43-04:03 min/km Zone 5c
Medium 0.50 km @ 04:54-05:28 min/km Zone 3-Zone 4
Easy 0.25 km @ 05:49-06:39 min/km Zone 1-Zone 2

Cool Down 1.00 km @ 05:49-06:39 min/km Zone 1-Zone 2
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 12 Jan 2022, 20:08
Post subject: Re: Diario de Ariberna

mércores 12

Ramp up in 3 steps
0.80 km @ 07:45-09:18 min/km Zone 1
0.80 km @ 06:12-07:09 min/km Zone 1-Zone 2
0.80 km @ 04:26-04:54 min/km Zone 4-Zone 5b

Repeat 4 times CLA
0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1
Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1

Repeat 4 times CLA
0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1

1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1
Cool Down 1.00 km @ 07:53-09:53 min/km Zone 1

9.26 km Distancia
56:15 Tiempo
6:04 min/km Ritmo medio
143 m Ascenso total
655 C Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 16 Jan 2022, 16:47
Post subject: Re: Diario de Ariberna

Domingo 16;

Warm up
2.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

Active 4.00 km @ 04:54-05:10 min/km Zone 3-Zone 4
Active 4.00 km @ 04:26-04:54 min/km Zone 4-Zone 5b
Active 4.00 km @ 04:54-05:10 min/km Zone 3-Zone 4

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

15.00 km Distancia
1:14:24Tiempo
4:58 min/km Ritmo medio
92 m Ascenso total
1,090 C Calorías

Hoxe coincidín case a metade do percorrido cun rapaz chamado Alfredo e corremos un ratiño xuntas.
Grazas pola compaña.
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 19 Jan 2022, 22:39
Post subject: Re: Diario de Ariberna

mércores 19

6Km libres

6.00 km DISTANCIA
28:14 TIEMPO
4:42 min/km RITMO MEDIO
60 m ASCENSO TOTAL
149 ppm FRECUENCIA CA

Mellores tempos marcados hoxe
0:01:34- 400 m 03:54 min/km
0:03:11- 800 m 03:59 min/km
0:04:06 - 1 km 04:06 min/km
0:06:44 - 1 mi 04:11 min/km
0:22:50 - 5 Km 04:34 min/km
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 30 Jan 2022, 22:58
Post subject: Re: Diario de Ariberna

Doomingo 30:

Warm up 2.00 km @ 05:10-06:39 min/km Zone 1-Zone 3 progresivos

Active 0.50 km @ 04:54-05:28 min/km Zone 3-Zone 4
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 1.00 km @ 04:26-04:54 min/km Zone 4-Zone 5b
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 1.50 km @ 04:03-04:26 min/km Zone 5b-Zone 5c
Recovery 1.00 km @ 05:49-06:12 min/km Zone 2
Active 1.50 km @ 04:03-04:26 min/km Zone 5b-Zone 5c
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 1.00 km @ 04:26-04:54 min/km Zone 4-Zone 5b
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 0.50 km @ 04:54-05:28 min/km Zone 3-Zone 4

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

13.00 km DISTANCIA
1:07:19 TIEMPO
5:11 min/km RITMO MEDIO
108 mASCENSO TOTAL
147 ppm FRECUENCIA CARDIACA MEDIA
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 02 Feb 2022, 20:49
Post subject: Re: Diario de Ariberna

mércores 2

Warm up 2.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

Repeat 3 times Hard 1.00 km @ 04:03-04:26 min/km Zone 5b-Zone 5c
Harder 0.50 km @ 03:53-04:14 min/km Zone 5c
Easy 0.50 km @ 05:28-06:12 min/km Zone 2-Zone 3

Cool Down 1.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

9.00 km Distancia
46:36 Tiempo
5:11 /km Ritmo medio
157 m Ascenso total
725 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sat, 05 Feb 2022, 22:27
Post subject: Re: Diario de Ariberna

sábado 5
Tocou a sesión de onte:

Ramp up in 3 steps
1.00 km @ 120-136 bpm Zone 1: Recovery-Zone 2: Aerobic
1.00 km @ 136-144 bpm Zone 2: Aerobic-Zone 3: Tempo
1.00 km @ 144-154 bpm Zone 3: Tempo-Zone 4: SubThreshold

4x
Active: 1 min @ 180-200 bpm Zone 5C: Anaerobic Capacity cuesta muy empinada
Recovery: 1:30 @ 100-120 bpm Zone 1: Recovery la bajada y otros 10-15" parado
Active 5 min @ 150-170 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity 160-170 spm trote ritmo medio
2X
Active 1:30 @ 180-200 bpm Zone 5C: Anaerobic Capacity cuesta tendida
Recovery 2 min @ 100-120 bpm Zone 1: Recovery la bajada y otros 10-15" parado
Active
5 min @ 150-170 bpm Zone 4: SubThreshold-Zone 5C: Anaerobic Capacity 160-170 spm trote ritmo medio
Active 0.50 km @ 180-180 bpm Zone 5C: Anaerobic Capacity
Recovery 3 min @ 60-60 bpm Zone 1: Recovery
Active 0.50 km @ 180-180 bpm Zone 5C: Anaerobic Capacity

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

9.48 km
Tiempo 58:46
Ritmo medio 6:12 /km
Ascenso total 192 m
Frecuencia cardiaca media 137 ppm
770 C
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 11 Feb 2022, 19:42
Post subject: Re: Diario de Ariberna

venres 11

Ramp up in 3 steps
0.80 km @ 07:45-09:18 min/km Zone 1
0.80 km @ 06:12-07:09 min/km Zone 1-Zone 2
0.80 km @ 04:26-04:54 min/km Zone 4-Zone 5b

Repeat 4 times
CLA 0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1

Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1
Repeat 4 times
CLA 0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1

Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1

Cool Down 1.00 km @ 07:53-09:53 min/km Zone 1

9.17 km Distancia
56:47Tiempo
6:11 /km Ritmo medio
110 m Ascenso total
711Calorías

connect.garmin.com/mod...8278760535
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 20 Mar 2022, 13:52
Post subject: Re: Diario de Ariberna

DEspois de estar parado por unha posible fractura nunha man, est asemana fixen o venres uns cambios:

Warm up 5 min @ 06:39-07:45 min/km Zone 1 caminar rápido

Repeat 5 times
Hard 4 min @ 05:28-05:49 min/km Zone 2-Zone 3
Easy 4 min @ 06:39-07:09 min/km Zone 1

7.87 Km en 45 minutos


e hoxe, domingo 40 min entre 04:54-06:39 min/km probando sensación e que o final foi a 4:59
DISTANCIA 8.04 km
TIEMPO 40:01
RITMO MEDIO 4:59 /km
ASCENSO TOTAL 76 m
CALORÍAS 649
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 25 Mar 2022, 23:29
Post subject: Re: Diario de Ariberna

mércores 23

Warm up 2.00 km @ 05:28-06:39 min/km Zone 1-Zone 3

Repeat 6 times
Hard 0.50 km @ 04:39-04:39 min/km Zone 5b
Easy 0.50 km @ 05:28-06:12 min/km Zone 2-Zone 3

Cool Down 1.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

9.00 km DISTANCIA
48:36 TIEMPO
5:24 /km RITMO MEDIO
139 m ASCENSO TOTAL
148 ppm FC
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 25 Mar 2022, 23:30
Post subject: Re: Diario de Ariberna

venres 25:

Warm up 2.00 km @ 05:49-07:45 min/km Zone 1-Zone 2

Repeat 6 times
Hard 0.10 km @ 03:35-03:43 min/km Zone 5c
Easy 0.90 km @ 05:28-06:12 min/km Zone 2-Zone 3

Cool Down 1.00 km @ 05:49-06:39 min/km Zone 1-Zone 2

9.00 km Distancia
49:35 Tiempo
5:30 /km Ritmo medio
139 m Ascenso total
730 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Thu, 19 May 2022, 20:51
Post subject: Re: Diario de Ariberna

martes 17 maio:

DISTANCIA 9.30 km
TIEMPO 54:31 h:m:s
RITMO MEDIO 5:52 /km
ASCENSO TOTAL 131 m
CALORÍAS 672

CALA 200
Ramp up in 3 steps
0.80 km @ 07:45-09:18 min/km Zone 1
0.80 km @ 06:12-07:09 min/km Zone 1-Zone 2
0.80 km @ 04:26-04:54 min/km Zone 4-Zone 5b

Repeat 4 times CLA
0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1

Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1

Repeat 4 times CLA
0.20 km @ 03:06-03:19 min/km Zone 5c
Recovery 30 sec @ 00:00 min/km Zone 1

Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b
Recovery 1.00 km @ 07:45-09:18 min/km Zone 1

Cool Down1.00 km @ 07:53-09:53 min/km Zone 1
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Thu, 19 May 2022, 20:52
Post subject: Re: Diario de Ariberna

xoves 19:

DISTANCIA 8.00 km
TIEMPO 38:31 h:m:s
RITMO MEDIO 4:49 /km
ASCENSO TOTAL 105 m

Libres saíndo contento.
kosta

Foreiro Senior
Foreiro Senior
30/10/10
130 Carreiras
739 Posts
Santiago de Compostela
Reply with quote Post Fri, 20 May 2022, 9:58
Post subject: Re: Diario de Ariberna

Están muy bien esos ritmos, a seguir así.
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sat, 21 May 2022, 10:25
Post subject: Re: Diario de Ariberna

kosta escribió:
Están muy bien esos ritmos, a seguir así.

Grazas kosta





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