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Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Fri, 16 Sep 2022, 18:10
Post subject: Re: Diario de Ariberna

venres 16:

Warm up 1.00 km @ 05:49-06:39 min/km Zone 1-Zone 2
Warm up 1.00 km @ 05:10-05:49 min/km Zone 2-Zone 3

Repeat 3 times
Hard 1.00 km @ 04:39-04:39 min/km Zone 5b
Harder 0.50 km @ 04:14-04:14 min/km Zone 5c
Easy 0.50 km @ 05:49-06:12 min/km Zone 2

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

9.00 km Distancia
46:52 Tiempo
5:12 /km Ritmo medio
107 m Ascenso total
716 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Wed, 28 Dec 2022, 14:57
Post subject: Re: Diario de Ariberna

28 de decembro (sin inocentada)
Fai moito que non paso por aquí, pero tiven uns entrenos moi irregulares.

Onte fixen musculación en ximnasio e hoxe coa chuvia probei o meu primeiro exercicio en cinta.

Tentei facer isto:
Warm up 3.00 km @ 80-100 bpm Zone 1: Recovery el ultimo 1k progresivo
Repeat 9 timesHard 0.20 km @ 180 bpm Zone 5C: Anaerobic Capacity
Easy 0.20 km @ 120 bpm Zone 1: Recovery
Recovery 2.00 km @ 100-120 bpm Zone 1: Recovery

Ao final na cinta foi así:
8.60 km Distancia
45:34T iempo
5:18 /km Ritmo medio
0 Ascenso total
623Calorías

Estou mallado!
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sat, 25 Mar 2023, 13:13
Post subject: Re: Diario de Ariberna

sábado 25 marzo:

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

Series de 200:
1- 4:34 (erro de cálculo)
2- 3:05
3- 3:13
4- 3:22
5- 3:21
6- 3:06
7- 3:12
8- 3:15

9.18 km Distancia
54:28 Tiempo
5:56 /km Ritmo medio
138 m Ascenso total
696 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 26 Mar 2023, 12:23
Post subject: Re: Diario de Ariberna

domingo 26
8 K libres. Bo entreno.

8.00 km Distancia
38:31Tiempo
4:49 /km Ritmo medio
113 m Ascenso total
589 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 21 May 2023, 11:35
Post subject: Re: Diario de Ariberna

domingo 21 maio

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

Active
- 2.00 km @ 04:26-04:39 min/km Zone 5b
Recovery 3 min @ 00:00 min/km Zone 1
- 2 bloques [Active 1.00 km @ 04:03-04:14 min/km Zone 5c
Recovery 3 min @ 00:00 min/km Zone 1]
- Active 4 bloques [0.50 km @ 03:53-04:03 min/km Zone 5c
Recovery 3 min @ 00:00 min/km Zone 1]
-1.00 km @ 04:39-04:39 min/km Zone 5b

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

10.33 km Distancia
1:09:12Tiempo
6:42 /km Ritmo medio
95 m Ascenso total
785 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sat, 04 Nov 2023, 12:34
Post subject: Re: Diario de Ariberna

sábado 4
Entre Cirian e Domingos o tempo permitiu correr, mañá non sei.
Preparando a San Martiño nervioso despois de 10 anos sin competir en carreiras. Momento de transición e fin de ciclo. Levo dúas semanas así:

Active 7.00 km @ 120-137 bpm Zone 1: Recovery-Zone 2: Aerobic
Repeat 6 times
Hard 0.10 km @ 120-255 bpm Zone 1: Recovery progresivos, regresas trotando recuperando
Easy 0.10 km @ 120-120 bpm Zone 1: Recovery
Cool Down 1.00 km @ 120-137 bpm Zone 1: Recovery-Zone 2: Aerobic

9.20 km Distancia
52:11Tiempo
5:40 /km Ritmo medio
139 m Ascenso total
688 Calorías
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Sun, 05 Nov 2023, 18:32
Post subject: Re: Diario de Ariberna

Preparando San Martiño

1 hora en Z2 entre 122-140 ppm
Distancia 11,49 Km
Ariberna

Foreiro Senior
Foreiro Senior
24/10/11
25 Carreiras
938 Posts
Ourense
Reply with quote Post Tue, 06 Feb 2024, 21:34
Post subject: Re: Diario de Ariberna

Ramp up in 3 steps
1.00 km @ 07:38-09:10 min/km Zone 1
1.00 km @ 06:07-07:03 min/km Zone 1
1.00 km @ 04:22-04:49 min/km Zone 4-Zone 5b

Repeat 12 times Hard 0.30 km @ 03:40-03:49 min/km Zone 5c
Recuperación 1:15 @ 00:00 min/km Zone 1

Cool Down 2.00 km @ 07:46-09:45 min/km Zone 1

Series de 400 ritmo/Km
1 4:00
2 3:45
3 3:31
4 3:24
5 3:24
6 3:23
7 3:26
8 3:43
9 3:29
10 3:31
11 3:40
12 3:38





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