ENTRENOS MEDIA MARATON DE ALCUDIA 2012 CONSEGUI UNA MARCA DE 1:17:24
FECHA TIEMPO KM DESCRIPCION
RESUMEN ENTRENOS MARATON DE VALENCIA 2011 CONSEGUI UNA MARCA DE 2:45:00
SEMANA TIRADA KM TOTAL SERIES CAMBIOS COMPETICIONES
1 15,50 49,70 1x800
2 18,17 67,49 8x400 4x800
3 16,01 76,54 10x400 PLA DE NA TESA 9,2km 33:56
4 20,27 81,71 12x400 6x800
5 20,31 85,35 10x500 5x1000
6 22,02 91,10 14x400 7x800 6x1km
7 22,00 90,23 11x500 6x1000 6x1km
8 22,26 80,28 15x400 8x800 5km PALMA 17:23 MILLA 5:23
9 24,00 93,23 12x500 7x1000
10 26,00 100,09 16x400 1 piramide (200-400-800-1000-1200-1000-800-400-200) CURSA INCA 7,4KM 25:59
11 26,41 103,74 14X500 7X1000
12 27,20 98,87 14X400 6X800+6X400
13 26,88 101,33 14X500 8X1000
14 14,10 86,47 12X400 10X800 CURSA IBIZA 9,35KM 31:50
15 26,00 100,01 14X500 4x2000
16 26,07 106,14 2x(3min+2,5min+2min+1,5min+1min+30seg) 8X1000 2x(1,5min+1min+30seg)
17 26,02 82,75 16x400 10x800
18 22,05 86,49 10x500 2x3000
19 SEMANA MARATON
FECHA TIEMPO KM DESCRIPCION
12/07/2012 | 0:52:12 | 10,400 | 6x400 entre 1:11 y 1:22 |
13/07/2012 | 0:50:51 | 9,800 | |
14/07/2012 | DESCANSO | ||
15/07/2012 | 0:32:57 | 9,150 | CURSA SA CHALLENGE SANTANYI-CALA FIGUERA |
16/07/2012 | 1:02:19 | 11,600 | |
17/07/2012 | 1:00:14 | 13,110 | 1piramide (400 en 1:18, 800 en 2:38, 1000 en 3:22, 1200 en 4:05, 1000 en 3:20, 800 en 2:35 y 400 en 1:11) |
18/07/2012 | 1:09:10 | 12,050 | |
19/07/2012 | 0:59:17 | 12,900 | 3x2000 en 6:55, 6:55 y 6:52 |
20/07/2012 | DESCANSO | ||
21/07/2012 | 1:33:16 | 18,020 | |
22/07/2012 | 1:00:47 | 11,800 | |
23/07/2012 | 0:02:27 | 0,463 | calentamiento |
23/07/2012 | 0:35:54 | 9,970 | CIRCUITO CAMINO VIEJO |
24/07/2012 | 0:50:11 | 10,090 | |
25/07/2012 | 1:24:11 | 18,040 | |
26/07/2012 | 1:05:22 | 14,190 | |
27/07/2012 | DESCANSO | ||
28/07/2012 | 0:30:57 | 8,430 | CURSA SA CHALLENGE CALA FIGUERA-SANTANYI |
29/07/2012 | 0:58:08 | 12,260 | |
30/07/2012 | 1:04:41 | 14,040 | |
31/07/2012 | 1:04:09 | 14,360 | 5xCAMBIOS RITMO 1000M en 3:34, 3:32, 3:29, 3:20 y 3:21 |
01/08/2012 | DESCANSO | ||
02/08/2012 | 1:28:36 | 19,030 | |
03/08/2012 | DESCANSO | ||
04/08/2012 | 0:10:00 | 1,560 | |
04/08/2012 | 0:20:29 | 5,940 | CURSA SES SALINES-COLONIA DE SANT JORDI IDA |
05/08/2012 | 1:00:00 | 12,100 | |
06/08/2012 | 1:08:00 | 12,100 | |
07/08/2012 | 0:49:21 | 11,020 | 12x400 entre 1:08 y 1:20 |
08/08/2012 | 1:15:50 | 13,450 | |
09/08/2012 | 1:46:25 | 20,770 | |
10/08/2012 | 0:56:58 | 12,200 | |
11/08/2012 | DESCANSO | ||
12/08/2012 | 0:32:45 | 9,250 | CURSA PLA DE NA TESA |
13/08/2012 | 1:03:10 | 12,500 | |
14/08/2012 | 0:57:18 | 12,570 | 12x400 entre 1:07 y 1:20 |
15/08/2012 | 1:06:55 | 12,520 | |
16/08/2012 | 1:00:25 | 13,430 | 6x1000 en 3:25, 3:23, 3:20, 3:19, 3:11 y 3:15 |
17/08/2012 | 1:30:43 | 21,190 | |
18/08/2012 | DESCANSO | ||
19/08/2012 | 1:03:10 | 13,200 | |
20/08/2012 | 1:04:25 | 12,000 | |
21/08/2012 | 0:56:18 | 12,270 | 10x500 entre 1:29 y 1:42 |
22/08/2012 | 0:59:42 | 10,850 | |
23/08/2012 | 0:45:42 | 9,540 | 1 piramide (200-400-500-800-500-400-200) |
24/08/2012 | DESCANSO | ||
25/08/2012 | 0:47:32 | 12,540 | CURSA POPULAR MALATS DE TURMELL |
26/08/2012 | 1:02:45 | 14,190 | |
27/08/2012 | 1:10:38 | 13,900 | |
28/08/2012 | 0:57:13 | 12,500 | 12x400 entre 1:10 y 1:20 |
29/08/2012 | 1:02:10 | 11,060 | |
30/08/2012 | 1:03:10 | 13,900 | 5x1000 en 3:26, 3:40, 3:19, 3:39 Y 3:18. en camino son macia |
31/08/2012 | DESCANSO | ||
01/09/2012 | 1:27:02 | 21,200 | |
02/09/2012 | 1:04:15 | 13,000 | |
03/09/2012 | 1:12:20 | 14,420 | |
04/09/2012 | 0:57:50 | 12,000 | 8x cambios de ritmo cortos |
05/09/2012 | 1:03:30 | 11,540 | |
06/09/2012 | 0:53:44 | 11,850 | 5x1000 en 3;24 - 3:21- 3:17-3:16- 3:09 |
07/09/2012 | DESCANSO | ||
08/09/2012 | 1:39:15 | 23,000 | |
09/09/2012 | 1:12:30 | 14,260 | |
10/09/2012 | 1:03:42 | 12,690 | |
11/09/2012 | 0:54:05 | 11,940 | 10x500 entre 1:29 y 1:42 |
12/09/2012 | 1:00:30 | 11,250 | |
13/09/2012 | 0:55:31 | 12,000 | piramide 400-600-800-1000-800-600-400 |
14/09/2012 | DESCANSO | ||
15/09/2012 | 0:46:15 | 12,530 | CURSA SA FIRA D'ARTA |
16/09/2012 | 1:05:40 | 13,500 | |
17/09/2012 | 1:12:10 | 13,100 | |
18/09/2012 | 0:55:30 | 12,200 | 12x400 entre 1:19 y 1:12 |
19/09/2012 | 0:59:32 | 11,400 | |
20/09/2012 | 1:02:00 | 13,600 | 3x2000 en 6:55, 6:50 y 6:45 |
RESUMEN ENTRENOS MARATON DE VALENCIA 2011 CONSEGUI UNA MARCA DE 2:45:00
SEMANA TIRADA KM TOTAL SERIES CAMBIOS COMPETICIONES
1 15,50 49,70 1x800
2 18,17 67,49 8x400 4x800
3 16,01 76,54 10x400 PLA DE NA TESA 9,2km 33:56
4 20,27 81,71 12x400 6x800
5 20,31 85,35 10x500 5x1000
6 22,02 91,10 14x400 7x800 6x1km
7 22,00 90,23 11x500 6x1000 6x1km
8 22,26 80,28 15x400 8x800 5km PALMA 17:23 MILLA 5:23
9 24,00 93,23 12x500 7x1000
10 26,00 100,09 16x400 1 piramide (200-400-800-1000-1200-1000-800-400-200) CURSA INCA 7,4KM 25:59
11 26,41 103,74 14X500 7X1000
12 27,20 98,87 14X400 6X800+6X400
13 26,88 101,33 14X500 8X1000
14 14,10 86,47 12X400 10X800 CURSA IBIZA 9,35KM 31:50
15 26,00 100,01 14X500 4x2000
16 26,07 106,14 2x(3min+2,5min+2min+1,5min+1min+30seg) 8X1000 2x(1,5min+1min+30seg)
17 26,02 82,75 16x400 10x800
18 22,05 86,49 10x500 2x3000
19 SEMANA MARATON