Ven, 21 Mai 2021, 19:22
Asunto: Re: Diario de Ariberna

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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

Dom, 23 Mai 2021, 18:57
Asunto: Re: Diario de Ariberna

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Est.2008

Dom, 30 Mai 2021, 13:06
Asunto: Re: Diario de Ariberna

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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

Dom, 30 Mai 2021, 14:14
Asunto: Re: Diario de Ariberna

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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

Dom, 30 Mai 2021, 14:22
Asunto: Re: Diario de Ariberna

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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

Mér, 02 Xuñ 2021, 17:59
Asunto: Re: Diario de Ariberna

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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

Dom, 06 Xuñ 2021, 16:14
Asunto: Re: Diario de Ariberna

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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

Mar, 08 Xuñ 2021, 21:11
Asunto: Re: Diario de Ariberna

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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

Mér, 16 Xuñ 2021, 20:02
Asunto: Re: Diario de Ariberna

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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

Mér, 23 Xuñ 2021, 19:29
Asunto: Re: Diario de Ariberna

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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

Dom, 11 Xul 2021, 14:18
Asunto: Re: Diario de Ariberna

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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

Mér, 04 Ago 2021, 21:23
Asunto: Re: Diario de Ariberna

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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

Dom, 22 Ago 2021, 11:43
Asunto: Re: Diario de Ariberna

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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

Dom, 22 Ago 2021, 11:45
Asunto: Re: Diario de Ariberna

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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

Dom, 22 Ago 2021, 11:47
Asunto: Re: Diario de Ariberna

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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