Maratona 2013 - Preparatório 1
1
atona 2013 35% 38% 3% 24% 0% 0% 07:30 00:00 00:00 00:00 00:00 00:00 00:00 Microciclo Volume microciclo Volume dia Data Volume Segmento Tarefa Volume (Distância) Volume (Tempo) Z1 Z2 Z3 Z4 Z5 Z6 Flexibilidade Força 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:58 Corrida Fartlek 13,0 00:58 4 6 3 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:07 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 15,0 01:07 6 6 3 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:49 Corrida Corrida contínua (regeneração) 11,0 00:49 11 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:52 Corrida Meia Maratona da Nazaré 25,0 01:52 2 2 21 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:58 Corrida Corrida contínua (regeneração) 13,0 00:58 13 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:58 Corrida Corrida contínua (Z1, Z2) 13,0 00:58 5 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:03 Corrida Fartlek 14,0 01:03 4 6 4 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:58 Corrida Corrida contínua (Z1, Z2) 13,0 00:58 5 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:07 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 15,0 01:07 6 6 3 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (regeneração) 12,0 00:54 12 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:52 Corrida Corrida contínua (Z1, Z2) 25,0 01:52 7 18 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:03 Corrida 30' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 10' Z1 14,0 01:03 4 8 2 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:12 Corrida Fartlek 16,0 01:12 4 8 4 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:45 Corrida Corrida contínua (Z1, Z2) 10,0 00:45 3 7 00:00 00:00 0,0 00:00 00:00 01:25 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 19,0 01:25 6 6 7 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (regeneração) 12,0 00:54 12 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:52 Corrida Corrida contínua (Z1, Z2) 25,0 01:52 6 19 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:49 Corrida 20' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 5' Z1 11,0 00:49 4 5 2 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:54 Corrida 45' CC (Z1, Z2) + 4*800m Z3 + 1'30" Z1) + 15' Z1 12,0 00:54 4 5 3 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 00:36 Corrida Corrida contínua (regeneração) 8,0 00:36 8 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 01:21 Corrida Corrida contínua (Z1, Z2) 18,0 01:21 4 14 00:00 00:00 0,0 00:00 00:00 00:00 0,0 00:00 00:00 100 2 105 10-11-2012 11-11-2012 1 12 12 13 12 15 11 25 05-11-2012 06-11-2012 07-11-2012 13 12-11-2012 08-11-2012 09-11-2012 12 13 13-11-2012 14 14-11-2012 13 15-11-2012 15 16-11-2012 12 17-11-2012 14 19-11-2012 12 20-11-2012 16 21-11-2012 22 22-11-2012 19 23-11-2012 24-11-2012 25 25-11-2012 4 85 11 26-11-2012 12 27-11-2012 12 28-11-2012 12 29-11-2012 12 30-11-2012 25 18-11-2012 8 01-12-2012 18 02-12-2012 3 120 Z1 35% Z2 38% Z3 3% Z4 24% Z5 0% Z6 0% Fernando Carmo
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Mesociclo Preparatório 1
Transcript of Maratona 2013 - Preparatório 1
Maratona 2013
35% 38% 3% 24% 0% 0%
07:30 00:00 00:00 00:00 00:00 00:00 00:00
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Z1 Z2 Z3 Z4 Z5 Z6 Flexibilidade Força
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:58 Corrida Fartlek 13,0 00:58 4 6 3 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:07 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 15,0 01:07 6 6 3 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:49 Corrida Corrida contínua (regeneração) 11,0 00:49 11 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:52 Corrida Meia Maratona da Nazaré 25,0 01:52 2 2 21 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:58 Corrida Corrida contínua (regeneração) 13,0 00:58 13 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:58 Corrida Corrida contínua (Z1, Z2) 13,0 00:58 5 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:03 Corrida Fartlek 14,0 01:03 4 6 4 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:58 Corrida Corrida contínua (Z1, Z2) 13,0 00:58 5 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:07 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 15,0 01:07 6 6 3 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (regeneração) 12,0 00:54 12 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:52 Corrida Corrida contínua (Z1, Z2) 25,0 01:52 7 18 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:03 Corrida 30' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 10' Z1 14,0 01:03 4 8 2 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:12 Corrida Fartlek 16,0 01:12 4 8 4 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:45 Corrida Corrida contínua (Z1, Z2) 10,0 00:45 3 7 00:00
00:00 0,0 00:00 00:00
01:25 Corrida 45' CC (Z1, Z2) + 8*400m Z4 + 45" Z1) + 15' Z1 19,0 01:25 6 6 7 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (regeneração) 12,0 00:54 12 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:52 Corrida Corrida contínua (Z1, Z2) 25,0 01:52 6 19 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:49 Corrida 20' CC (Z1, Z2) + 8(200m Z6+1'30" Z1) + 5' Z1 11,0 00:49 4 5 2 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida Corrida contínua (Z1, Z2) 12,0 00:54 4 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:54 Corrida 45' CC (Z1, Z2) + 4*800m Z3 + 1'30" Z1) + 15' Z1 12,0 00:54 4 5 3 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
00:36 Corrida Corrida contínua (regeneração) 8,0 00:36 8 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
01:21 Corrida Corrida contínua (Z1, Z2) 18,0 01:21 4 14 00:00
00:00 0,0 00:00 00:00
00:00 0,0 00:00 00:00
100
2 105
10-11-2012
11-11-2012
1
12
12
13
12
15
11
25
05-11-2012
06-11-2012
07-11-2012
13 12-11-2012
08-11-2012
09-11-2012
12
13 13-11-2012
14 14-11-2012
13 15-11-2012
15 16-11-2012
12 17-11-2012
14 19-11-2012
12 20-11-2012
16 21-11-2012
22 22-11-2012
19 23-11-2012
24-11-2012
25 25-11-2012
4 85
11 26-11-2012
12 27-11-2012
12 28-11-2012
12 29-11-2012
12 30-11-2012
25 18-11-2012
8 01-12-2012
18 02-12-2012
3 120
Z1 35%
Z2 38%
Z3 3%
Z4 24%
Z5 0%
Z6 0%
Fernando Carmo
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