Xand Medeiros

Treinador Assessoria Prova Alvo Objetivo Rod. Total Rodagem Total Horas de Treino
Rodrigo Teixeira RT Runners Maratona POA - 42,195km Sub 4hs Hrs de T. 163,230 15:23:49
Data Tipo de Treino Tempo do Teino Distânia KM Pace Parciais
Rodagem 30m L 00:30:00 4,900 06:09 06:12 06:01 06:12 06:10 06:05 06:16
08/11/2021
Rodagem 35m Leve 00:30:00 5,140 05:58 06:15 05:56 05:55 05:45 05:50 06:12 05:55
11/11/2021
Rodagem 40m Leve 00:45:12 7,630 06:01 05:10 05:52 06:03 05:45 05:56 07:31 05:56
13/11/2021
Rodagem 30m Leve 00:30:10 5,990 05:50 06:16 05:45 05:45 05:37 05:51
15/112021
Estimulos 100m 00:06:03 1,000 06:03 05:00 06:49 04:26 06:31 07:32 04:25 06:52 04:17 07:15 07:30
Rodagem 35m Leve 00:37:13 6,270 05:50 06:22 05:38 05:39 05:28 05:44 06:13
18/11/2021
Estimulos 100m 00:05:20 1,000 05:20
Rodagem 45m Leve 00:45:06 7,660 05:52 06:15 05:42 05:52 05:45 05:40 06:21 05:55 05:31
20/11/2021
Rodagem 35m L 00:35:11 6,020 05:51 06:09 05:41 05:35 06:26 05:40 05:38
22/11/2021
Estimulos 100m 00:05:27 1,000 05:27 04:32 05:42 04:34 06:10 04:53 06:15 04:46 06:17 04:52 06:30
2Km L + 2x (1M+1L) 00:43:25 7,080 05:55 06:15 06:15 05:18 06:18 05:15 06:11
25/11/2021
Estimulos 100m 00:05:53 1,000 05:33 05:56 05:45 04:35 06:03 04:46 06:33 04:47 05:59 04:55 06:12
Rodagem 50m Leve 00:50:07 8,910 05:35 05:52 05:33 05:28 05:23 05:37 05:37 05:47 05:45 05:19
27/11/2021
Rodagem 35m L 00:35:07 6,360 05:27 05:28 05:37 05:24 05:26 05:23 05:25
30/11/2021
Estimulos 100m 00:05:33 1,000 05:33 04:32 05:42 04:34 06:10 05:53 06:15 04:46 06:17 04:52 06:30
2Km L + 2x (1M+1L) 00:52:34 9,140 05:31 06:09 06:09 04:48 05:42 05:07 05:36 05:06 05:36
02/12/2021
Estimulos 100m 00:05:31 1,000 05:31 06:13 05:27 04:38 05:56 04:47 06:30 05:21 05:38 05:18 05:24
Rodagem 10 Km 00:56:38 10,170 05:33 05:53 05:28 05:26 05:22 05:28 05:36 05:26 05:27 05:39 05:45
04/12/2021
Rodagem 6 km Leve 00:34:14 6,140 05:33 06:02 05:33 05:36 05:26 05:25 05:21
07/12/2021
Estimulos 100m 00:05:15 1,000 05:07 04:20 05:17 04:48 05:34 04:48 05:21 05:00 05:23 05:47 04:58
Rodagem 6km Leve 00:32:49 6,150 05:14 05:39 05:21 05:16 05:14 05:04 04:55
09/12/2021
Estimulos 100m 00:05:24 1,000 05:24 04:41 05:24 04:40 05:49 04:46 06:50 05:19 05:31 05:10 05:50
Rodagem 10 Km 00:55:28 10,100 05:27 05:34 05:25 05:23 05:25 05:31 05:34 05:30 05:31 05:23 05:23
11/12/2021
Rodagem 6 km Leve 00:35:42 6,130 05:49 06:05 05:47 05:47 05:39 05:47 05:50
13/12/2021
Estimulos 100m 00:05:53 1,000 05:53 04:53 06:09 05:02 06:01 05:16 06:29 05:16 06:13 07:34 06:06
Rodagem 2km aquecimento 00:12:20 2,000 06:10 06:27 05:53
14/12/2021
Estimulos 500 m 00:26:12 5,050 05:05 05:17 05:38 04:51 05:44 04:07 05:29 03:39 04:59 05:28 05:46
Rodagem 6 km Leve 00:33:59 6,130 05:29 05:58 05:25 05:32 05:34 05:28 05:19 05:12
16/12/2021
Estimulos 100m 00:05:22 1,000 05:22 04:57 05:33 04:34 06:25 04:50 05:34 04:43 06:40 04:54 05:39
2km aquecimento 00:11:27 2,000 05:43 06:00 05:27
18/12/2021
3 x (1 M + 2 L ) 00:51:10 9,000 05:35 04:53 05:51 05:40 05:02 06:09 05:55 05:11 06:04 05:34
Rodagem 7 km Leve 00:39:55 7,070 05:38 06:13 05:41 05:42 05:56 05:26 05:38 04:52
20/12/2021
Estimulos 100m 00:05:08 1,000 05:08 04:35 05:06 04:35 05:09 04:59 05:32 05:20 05:26 05:33 05:05
2 km Aquecimento 00:11:21 2,040 05:31 05:37 05:25
22/12/2021
5 x 500 (F + L) 00:27:40 5,150 05:20 04:30 05:36 04:51 05:50 04:59 05:50 04:59 05:54 05:01 05:57
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