Sáb, 21 Mai 2022, 10:29
Asunto: Re: Diario de Ariberna

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Tiña planificado isto: Active 12.0 km @ 04:54-06:39 min/km Zone 1-Zone 4

Pero saliu así:
DISTANCIA 12.00 km
TIEMPO 59:14 h:m:s
RITMO MEDIO 4:56 /km
ASCENSO TOTAL 92 m
CALORÍAS 910

Mar, 24 Mai 2022, 19:27
Asunto: Re: Diario de Ariberna

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martes 24
Warm up: 3.00 km @ 05:10-06:39 min/km Zone 1-Zone 3 progresivos

Repeat 4 times :
Hard 0.40 km @ 03:53-03:53 min/km Zone 5c
Easy 0.20 km @ 05:28-06:12 min/km Zone 2-Zone 3

Active 1.00 km @ 04:54-05:28 min/km Zone 3-Zone 4

Cool Down 2.00 km @ 06:12-06:39

8.40 km Distancia
44:29 Tiempo
5:18 /km Ritmo medio
120 m Ascenso total
615 Calorías

Sáb, 28 Mai 2022, 13:29
Asunto: Re: Diario de Ariberna

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Xoves 26

Warm up 8 min @ 100-140 bpm Zone 1: Recovery-Zone 2: Aerobic pequeña progresión, frecuente zancada alta

Repeat 6 times
Hard 3 min @ 140-160 bpm Zone 2: Aerobic-Zone 5A: SuperThreshold
Harder 1 min @ 180-200 bpm Zone 5C: Anaerobic Capacity
Easy 1 min @ 100-120 bpm Zone 1: Recovery

Cool Down 7 min @ 100-120 bpm Zone 1: Recovery

DISTANCIA 7.87 km
TIEMPO 45:00 h:m:s
RITMO MEDIO 5:43 /km
ASCENSO TOTAL 64 m
CALORÍAS 620

Sáb, 28 Mai 2022, 13:31
Asunto: Re: Diario de Ariberna

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domingo 28
Active 50 min @ 04:14-06:12 min/km Zone 2-Zone 5c

DISTANCIA 10.17 km
TIEMPO 50:01 h:m:s
RITMO MEDIO 4:55 /km
ASCENSO TOTAL 52 m
CALORÍAS 763

Relax ao redor do encoro de Cachamuíña. Varios tipos de chan: terra, pedras, pouco asfalto, madeira e escaleirasa

Mar, 31 Mai 2022, 19:38
Asunto: Re: Diario de Ariberna

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martes 31:

Ramp up in 3 steps
0.80 km @ 07:45-09:07 min/km Zone 1
0.80 km @ 06:07-07:09 min/km Zone 1-Zone 2
0.80 km @ 04:57-05:40 min/km Zone 2-Zone 4

Repeat 6 times Series 200 0.20 km @ 03:27-03:43 min/km Zone 5c descansas 1´
Active 0.50 km @ 04:39-05:17 min/km Zone 3-Zone 5b zancada larga
Recovery 0.50 km @ 06:33-07:53 min/km Zone 1
Repeat 6 times Series 200 0.20 km @ 03:27-03:43 min/km Zone 5c descansas 1´
Active 1.00 km @ 04:39-05:10 min/km Zone 3-Zone 5b zancada larga

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

7.80 km Distancia
40:57 Tiempo
5:15 /km Ritmo medio
101 m Ascenso total
527Calorías

Series:
3:28 3:14 3:20 3:10 2:55 3:09 (lixeira baixada)
3:09 Error 3:24 3:28 3:22 3:37 (chairo)

Xov, 02 Xuñ 2022, 17:46
Asunto: Re: Diario de Ariberna

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xoves 2:

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

DISTANCIA 9.00 km
TIEMPO 49:02 h:m:s
RITMO MEDIO 5:27 /km
ASCENSO TOTAL 158 m
CALORÍAS 682

Series de 100 en ritmo:
1- 3:16
2- 3:11
3- 3:16
4- 3:13
5- 2:47
6- 2:22


Probadas as U rocket X de Hoka. Unha pasada isto do carbono.

Mar, 07 Xuñ 2022, 18:52
Asunto: Re: Diario de Ariberna

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sábado 4:

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 @ 04:54-04:54 min/km Zone 4
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 1.50 km @ 04:54-04:54 min/km Zone 4
Recovery 1.00 km @ 05:49-06:12 min/km Zone 2
Active 1.50 km @ 04:54-04:54 min/km Zone 4
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 1.00 km @ 04:54-04:54 min/km Zone 4
Recovery 0.50 km @ 05:49-06:12 min/km Zone 2
Active 0.50 km @ 04:54-04:54 min/km Zone 4

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

DISTANCIA 13.01 km
TIEMPO 1:07:56 h:m:s
RITMO MEDIO 5:13 /km
ASCENSO TOTAL 120 m
CALORÍAS 917

Mar, 07 Xuñ 2022, 18:53
Asunto: Re: Diario de Ariberna

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SEMANA DE DESCARGA:

martes 7:

DISTANCIA 6.00 km
TIEMPO 28:15 h:m:s
RITMO MEDIO 4:42 /km
ASCENSO TOTAL 87 m
CALORÍAS 431

Xov, 09 Xuñ 2022, 18:32
Asunto: Re: Diario de Ariberna

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xoves 9:

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

Repeat 4 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

DISTANCIA 6.51 km
TIEMPO 33:08 h:m:s
RITMO MEDIO 5:05 /km
ASCENSO TOTAL 114 m
CALORÍAS 487

Mar, 14 Xuñ 2022, 20:48
Asunto: Re: Diario de Ariberna

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martes 14

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

9.29 km Distancia
51:43Tiempo
5:34 /km Ritmo medio
142 m Ascenso total
711Calorías

Resultados series de 200: (ritmo)
1) 3:30
2) 3:13
3) 3:12
4) 3:12
----------------------
1) 3:02
2) 3:04
3) 3:04
4) 3:06

Xov, 16 Xuñ 2022, 18:16
Asunto: Re: Diario de Ariberna

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xoves 16

Warm up: 2.00 km @ 80-160 bpm Zone 1: Recovery-Zone 5A: SuperThreshold progresivos

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
Recovery 1 min @ 60-60 bpm Zone 1: Recovery
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

09 km Distancia
42:23Tiempo
5:14 /km Ritmo medio
133 m Ascenso total
617 Calorías

500 m a 3'35'' e 3'12'' de ritmo

Ven, 29 Xul 2022, 15:24
Asunto: Re: Diario de Ariberna

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xoves 29

Despois de tempo e vacacións actualizo:

Warm up 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

8.50 km Distancia
44:53 Tiempo
5:17 /km Ritmo medio
133 m Ascenso total
685 Calorías

Ven, 19 Ago 2022, 11:31
Asunto: Re: Diario de Ariberna

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domingo 14
10 Km en Saïdia, Marrocos en 52'

Ven, 19 Ago 2022, 11:34
Asunto: Re: Diario de Ariberna

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venres 19

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

Series de 100: ritmos
1 3:39
2 3:52
3 4:57
4 3:19
5 3:14
6 3:11

Dom, 11 Set 2022, 13:55
Asunto: Re: Diario de Ariberna

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domingo 11S

Warm up 10 min @ 05:49-07:45 min/km Zone 1-Zone 2 progresivos y con algo de técnica
Repeat 1 times
Hard 4 min @ 05:17 min/km Zone 3
Easy 2 min @ 05:49 min/km Zone 2
Repeat 1 times
Hard 4 min @ 05:10 min/km Zone 3
Easy 2 min @ 05:49 min/km Zone 2
Repeat 1 times
Hard 4 min @ 05:03 min/km Zone 4
Easy 2 min @ 05:49 min/km Zone 2
Repeat 1 times
Hard 4 min @ 04:57 min/km Zone 4
Easy 2 min @ 05:49 min/km Zone 2
Repeat 1 times
Hard 4 min @ 04:51 min/km Zone 4
Easy 2 min @ 05:49 min/km Zone 2
Repeat 1 times
Hard 4 min @ 04:45 min/km Zone 5a
Easy 2 min @ 05:49 min/km Zone 2

Cool Down 5 min @ 05:49-06:39 min/km Zone 1-Zone 2

9.73 km Distancia
51:01 Tiempo
5:15 /km Ritmo medio
137 m Ascenso total
747 Calorías