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Z4 24% Maratona 2013

Z5 0% Z3 3%

Z6 0% Z1 35%

Z2 38% 35% 00:00

105

120

85

05-11-2012

12

06-11-2012

13

07-11-2012

12

08-11-2012

15

09-11-2012

11

10-11-2012

25

11-11-2012

13

12-11-2012

13

13-11-2012

14

14-11-2012

13

15-11-2012

15

16-11-2012

12

17-11-2012

25

18-11-2012

14

19-11-2012

12

20-11-2012

16

21-11-2012

22

22-11-2012

19

23-11-2012

12

24-11-2012

25

25-11-2012

11

26-11-2012

12

27-11-2012

12

28-11-2012

12

29-11-2012

12

30-11-2012

8

01-12-2012

18

02-12-2012

00:54 00:00 00:00 00:54 00:00 00:00 00:58 00:00 00:00 00:54 00:00 00:00 01:07 00:00 00:00 00:49 00:00 00:00 01:52 00:00 00:00 00:58 00:00 00:00 00:58 00:00 00:00 01:03 00:00 00:00 00:58 00:00 00:00 01:07 00:00 00:00 00:54 00:00 00:00 01:52 00:00 00:00 01:03 00:00 00:00 00:54 00:00 00:00 01:12 00:00 00:00 00:54 00:45 00:00 01:25 00:00 00:00 00:54 00:00 00:00 01:52 00:00 00:00 00:49 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:36 00:00 00:00 01:21 00:00 00:00

Tarefa

Corrida

Corrida contínua (Z1, Z2)

Corrida

Corrida contínua (Z1, Z2)

Corrida

Fartlek

Corrida

Corrida contínua (Z1, Z2)

Corrida

45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1

Corrida

Corrida contínua (regeneração)

Corrida

Meia Maratona da Nazaré

Corrida

Corrida contínua (regeneração)

Corrida

Corrida contínua (Z1, Z2)

Corrida

Fartlek

Corrida

Corrida contínua (Z1, Z2)

Corrida

45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1

Corrida

Corrida contínua (regeneração)

Corrida

Corrida contínua (Z1, Z2)

Corrida

30' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 10' Z1

Corrida

Corrida contínua (Z1, Z2)

Corrida

Fartlek

Corrida Corrida

Corrida contínua (Z1, Z2) Corrida contínua (Z1, Z2)

Corrida

45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1

Corrida

Corrida contínua (regeneração)

Corrida

Corrida contínua (Z1, Z2)

Corrida

20' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 5' Z1

Corrida

Corrida contínua (Z1, Z2)

Corrida

Corrida contínua (Z1, Z2)

Corrida

Corrida contínua (Z1, Z2)

Corrida

45' CC (Z1, Z2) + 4*800m Z3 + 1'30" Z1) + 15' Z1

Corrida

Corrida contínua (regeneração)

Corrida

Corrida contínua (Z1, Z2)

12,0 0,0 0,0 12,0 0,0 0,0 13,0 0,0 0,0 12,0 0,0 0,0 15,0 0,0 0,0 11,0 0,0 0,0 25,0 0,0 0,0 13,0 0,0 0,0 13,0 0,0 0,0 14,0 0,0 0,0 13,0 0,0 0,0 15,0 0,0 0,0 12,0 0,0 0,0 25,0 0,0 0,0 14,0 0,0 0,0 12,0 0,0 0,0 16,0 0,0 0,0 12,0 10,0 0,0 19,0 0,0 0,0 12,0 0,0 0,0 25,0 0,0 0,0 11,0 0,0 0,0 12,0 0,0 0,0 12,0 0,0 0,0 12,0 0,0 0,0 12,0 0,0 0,0 8,0 0,0 0,0 18,0 0,0 0,0

Volume (Tempo)

12

Segmento

Volume (Distância)

Data

Volume

Volume microciclo 100

Volume dia

4

3

2

1

Microciclo

07:30

00:54 00:00 00:00 00:54 00:00 00:00 00:58 00:00 00:00 00:54 00:00 00:00 01:07 00:00 00:00 00:49 00:00 00:00 01:52 00:00 00:00 00:58 00:00 00:00 00:58 00:00 00:00 01:03 00:00 00:00 00:58 00:00 00:00 01:07 00:00 00:00 00:54 00:00 00:00 01:52 00:00 00:00 01:03 00:00 00:00 00:54 00:00 00:00 01:12 00:00 00:00 00:54 00:45 00:00 01:25 00:00 00:00 00:54 00:00 00:00 01:52 00:00 00:00 00:49 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:54 00:00 00:00 00:36 00:00 00:00 01:21 00:00 00:00

Z1

38% 00:00

3% 00:00

24% 00:00

0% 00:00

0% 00:00

Z2

Z3

Z4

Z5

Z6

4

8

4

8

4

6

4

8

6

6

3

2

21

Flexibilidade

3

11 2

13 5

8

4

6

5

8

6

6

4

3

12 7

18

4

8

4

8

4

8

4 3

8 7

6

6

2

4

7

12 6

19

4

5

4

8

4

8

4

8

4

5

8 4

14

2

3

Força

00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00 00:00

Fernando Carmo


Maratona 2013 - Preparatório 1