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Antrenamente - 10km

10km in 50 min

 

 

Saptamana1-2 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 48:00 min 6:00 min/km 75-80%
Miercuri Pauza


Joi 7 km 37:55 min 5:25 min/km 85-90%
Vineri Pauza


Sambata 6 km 42:00 min 7:00 min/km 70-75%
Duminica 10 km 1:00 Ora 6:00 min/km 75-80%
Saptamana 3 Distanta Timp Ritm HFmax
Luni Pauza


Marti 6 km 36:00 min 6:00 min/km 75-80%
Miercuri Pauza


Joi 10 km 1:10 Ora 7:00 min/km 70-75%
Vineri Pauza


Sambata 6 km 42:00 min 7:00 min/km 70-75%
Duminica 5 km Test in 26:00 min 5:12 min/km 90-95%
Saptamana 4 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza


Joi 10 km 1:00 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 12 km 1:42 Ora 8:30 min/km 65%
Duminica 10 km 1:00 Ora 6:00 min/km 75-80%
Saptamana 5-6 Distanta Timp Ritm HFmax
Luni Pauza


Marti 7 km 37:55 min 5:25 min/km 85-90%
Miercuri Pauza


Joi 10 km 1:10 Ora 7:00 min/km 70-75%
Vineri Pauza


Sambata 5 x 1 km Pauza 3 min 5:00 min/km 90-95%
Duminica 12 km 1:12 Ora 6:00 min/km 75-80%
Saptamana 7 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 48:00 min 6:00 min/km 75-80%
Miercuri Pauza


Joi 10 km 1:25 Ora 8:30 min/km 65%
Vineri Pauza


Sambata 6 km 42:00 min 7:00 min/km 70-75%
Duminica 5 km Test in 25:30 min 5:06 min/km 90-95%
Saptamana 8 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza


Joi 8 km 48:00 min 6:00 min/km 75-80%
Vineri Pauza


Sambata 10 km 1:25 Ora 8:30 min/km 65%
Duminica 15 km 1:35 Ora 6:20 min/km 70-75%
Saptamana 9-10 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 43:20 min 5:25 min/km 85-90%
Miercuri Pauza


Joi 10 km 1:10 Ora 7:00 min/km 70-75%
Vineri Pauza


Sambata 6 x 1 km 5:00 min/km 90-95%
Duminica 14 km 1:29 Ora 6:20 min/km 70-75%
Saptamana 11 Distanta Timp Ritm HFmax
Luni Pauza


Marti 10 km 1:25 Ora 8:30 min/km 65%
Miercuri Pauza


Joi 10 km 1:00 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 10 km 1:10 Ora 7:00 min/km 70-75%
Duminica 5 km Test in 25:00 min 5:00 min/km 90-95%
Saptamana 12 Distanta Timp Ritm HFmax
Luni Pauza


Marti 10 km 1:10 Ora 7:00 min/km 70-75%
Miercuri Pauza


Joi 12 km 1:12 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 3 x 3 km in 16:15 min 5:23 min/km 85-90%
Pauza 5 min
Duminica 15 km 2:08 Ora 8:30 min/km 65%

Distanta Timp Ritm HFmax
Saptamana 13-14
Luni Pauza


Marti 10 km 1:00 Ora 6:00 min/km 75-80%
Miercuri Pauza


Joi 8 km 42:40 min 5:20 min/km 85-90%
Vineri Pauza


Sambata 10 km 1:10 Ora 7:00 min/km 70-75%
Duminica 7 x 1 km, Pauza 3 min 5:00 min/km 90-95%





Saptamana 15 Distanta Timp Ritm HFmax
Luni Pauza


Marti 10 km 1:25 Ora 8:30 min/km 65%
Miercuri Pauza


Joi 10 km 1:00 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 12 km 1:24 Ora 7:00 min/km 70-75%
Duminica 5 km Test in 24:45 min 4:57 min/km 90-95%
Saptamana 16 Distanta Timp Ritm HFmax
Luni Pauza


Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza


Joi 10 km 1:00 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 15 km 2:08 Ora 8:30 min/km 65%
Duminica 15 km 1:35 Ora 6:20 min/km 70-75%
Saptamana 17 Distanta Timp Ritm HFmax
Luni Pauza


Marti 6 x 1 km, Pauza 3 min 5:00 min/km 90-95%
Miercuri Pauza


Joi 15 km 1:43 Ora 7:00 min/km 65%
Vineri Pauza


Sambata 3 x 3 km in 16:15 min 5:23 min/km 85-90%
Pauza 5 min
Duminica 12 km 1:16 Ora 6:20 min/km 70-75%
Saptamana 18 Distanta Timp Ritm HFmax
Luni Pauza


Marti 10 km 1:00 Ora 6:00 min/km 75-80%
Miercuri Pauza


Joi 8 km 42:00 min 5:20 min/km 85-90%
Vineri Pauza


Sambata 15 km 2:08 Ora 8:30 min/km 65%
Duminica 15 km 1:33 Ora 6:10 min/km 70-75%





Saptamana 19 Distanta Timp Ritm HFmax
Luni Pauza


Marti 10 x 400m in 2 min, 5:00 min/km 90-95%
Pauza 2 min
Miercuri Pauza


Joi 10 km 1:00 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 15 km 1:35 Ora 6:20 min/km 70-75%
Duminica 3 x 2 km in 10:00 min, 5:00 min/km 90-95%
Pauza 4 min





Saptamana 20 Distanta Timp Ritm HFmax
Luni Pauza


Marti 15 km 1:35 Ora 6:20 min/km 70-75%
Miercuri Pauza


Joi 12 km 1:12 Ora 6:00 min/km 75-80%
Vineri Pauza


Sambata 8 km 56:00 min 7:00 min/km 65%
Duminica 10 km 50:00 min 5:00 min/km 90-95%


10km in 44 min


Saptamana 1-2 Distanta Timp Tempo HFmax
Luni Pauza
Marti 15 km 1:23 Ora 5:30 min/km 75-80%
Miercuri Pauza
Joi 6 x 1 km Revenire 3 min 4:25 min/km 90-95%
Vineri Pauza
Sambata 10 km 47:30 min 4:45 min/km 85-90%
Duminica 15 km 1:30 Ora 6:00 min/km 65%
Saptamana 3 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 km 1:15 Ora 7:30 min/km <65%
Miercuri Pauza
Joi 10 km 52:30 min 5:15 min/km 80-85%
Vineri Pauza
Sambata 15 km 1:23 Ora 5:30 min/km 75-80%
Duminica 5 km Test in 23:00 min 4:36 min/km 75-80%
Saptamana 4 Distanta Timp Tempo HFmax
Luni Pauza
Marti 3 x 3 km, Revenire 5 min 14:15 min 85-90%
Miercuri Pauza
Joi 12km 1:12 Ora 6:00 min/km 65%
Vineri Pauza
Sambata 15 km 1:23 Ora 5:30 min/km 75-80%
Duminica 15 km 1:53 Ora 7:30 min/km <65%
Saptamana 5-6 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 x 1 km, Revenire 1 min 5:00 min/km 80-85%
Miercuri Pauza
Joi 15 km 1:23 Ora 5:30 min/km 75-80%
Vineri Pauza
Sambata 10 km 47:30 min 4:45 min/km 85-90%
Duminica 12 km 1:12 Ora 6:00 min/km 65%
Saptamana 7 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 km 1:15 Ora 7:30 min/km <65%
Miercuri Pauza
Joi 10 km 52:30 min 5:15 min/km 80-85%
Vineri Pauza
Sambata 10 km 1:00 Ora 6:00 min/km 65%
Duminica 5 km Test in 22:30 min 4:30 min/km 90-95%
Saptamana 8 Timp Timp Tempo HFmax
Luni Pauza
Marti 15 km 1:30 Ora 6:00 min/km 65%
Miercuri Pauza
Joi 3 x 3km, Revenire 5 min 14:15 min 85-90%
Vineri Pauza
Sambata 15 km 1:53 Ora 7:30 min/km <65%
Duminica 15 km 1:23 Ora 5:30 min/km 75-80%
Saptamana 9-10 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 km 47:30 min 4:45 min/km 85-90%
Miercuri Pauza
Joi 10 km 1:00 Ora 6:00 min/km 65%
Vineri Pauza
Sambata 20 km 1:50 Ora 5:30 min/km 75-80%
Duminica 7 x 1km, Revenire 3 min 4:25 min/km 90-95%
Saptamana 11 Timp Timp Tempo HFmax
Luni Pauza
Marti 10 km 52:30 min 5:15 min/km 80-85%
Miercuri Pauza
Joi 10 km 1:15 Ora 7:30 min/km <65%
Vineri Pauza
Sambata 8 km 48:00 min 6:00 min/km 65%
Duminica 5 km Test in 22:00 min 4:24 min/km 90-95%
Saptamana12 Distanta Timp Tempo HFmax
Luni Pauza
Marti 12 km 1:12 Ora 6:00 min/km 65%
Miercuri Pauza
Joi 3 x 3 km, Revenire 5 min 14:15 min 85-90%
Vineri Pauza
Sambata 15 km 1:53 Ora 7:30 min/km <65%
Duminica 15 km 1:23 Ora 5:30 min/km 75-80%
Saptamana 13-14 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 km 46:40 min 4:40 min/km 85-90%
Miercuri Pauza
Joi 12 km 1:12 Ora 6:00 min/km 65%
Vineri Pauza
Sambata 7 x 1 km, Revenire 3 min 4:20 min/km 90-95%
Duminica 20 km 1:50 Ora 5:30 min/km 75-80%
Saptamana 15 Distanta Timp Tempo HFmax
Luni Pauza
Marti 15 x 200 m in 46 sec. 4:30 min/km 90-95%
Revenire 1:30 min
Miercuri Pauza
Joi 10 km 1:15 Ora 7:30 min/km <65%
Vineri Pauza
Sambata 10 km 52:30 min 5:15 min/km 80-85%
Duminica 15 km 1:23 Ora 5:30 min/km 75-80%
Saptamana16 Distanta Timp Tempo HFmax
Luni Pauza
Marti 10 x 1 km, Revenire 1 min 5:00 min/km 80-85%
Miercuri Pauza
Joi 10 km 52:30 min 5:15 min/km 80-85%
Vineri 15 km 1:23 Ora 5:30 min/km 75-80%
Sambata Pauza
Duminica 15 km 1:53 Ora 7:30 min/km <65%
Saptamana 17 Distanta Timp Tempo HFmax
Luni Pauza
Marti 7 x 1 km, Revenire 3 min 4:25 min/km 90-95%
Miercuri Pauza
Joi 15 km 1:23 Ora 5:30 min/km 75-80%
Vineri Pauza
Sambata 10 km 1:00 Ora 6:00 min/km 65%
Duminica 6 km Test in 22:00 min 4:24 min/km 90-95%
Saptamana18 Distanta Timp Tempo HFmax
Luni Pauza
Marti 12 km 1:12 Ora 6:00 min/km 65%
Miercuri Pauza
Joi 10 x 300m in 1:10 min, 4:30 min/km 90-95%
Revenire 1min
Vineri Pauza
Sambata 20 km 1:50 Ora 5:30 min/km 75-80%
Duminica 15 km 1:23 Ora 5:30 min/km 75-80%
Saptamana 19 Distanta Timp Tempo HFmax
Luni Pauza
Marti 8 x 1 km, Revenire 3 min 4:25 min/km 90-95%
Miercuri Pauza
Joi 10 km 1:00 Ora 6:00 min/km 65%
Vineri 20 km 1:50 Ora 5:30 min/km 75-80%
Sambata Pauza
Duminica 3 x 2 km in 8:50 min, 4:25 min/km 90-95%
Revenire 5 min
Saptamana 20 Distanta Timp Tempo HFmax
Luni Pauza
Marti 15 km 1:23 Ora 5:30 min/km 70-75%
Miercuri Pauza
Joi 10 km 52:30 min 5:15 min/km 80-85%
Vineri 8 km 48:00 min 6:00 min/km 65%
Sambata Pauza
Duminica 10 km 44:00 min 4:24 min/km 90-95%

Saptamana1-2 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 8 km 48:00 min 6:00 min/km 75-80%
Miercuri Pauza      
Joi 7 km  37:55 min 5:25 min/km 85-90%
Vineri Pauza      
Sambata 6 km 42:00 min 7:00 min/km 70-75%
Duminica 10 km 1:00 Ora 6:00 min/km 75-80%
Saptamana 3 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 6 km 36:00 min 6:00 min/km 75-80%
Miercuri Pauza      
Joi 10 km  1:10 Ora 7:00 min/km 70-75%
Vineri Pauza      
Sambata 6 km 42:00 min 7:00 min/km 70-75%
Duminica 5 km Test in 26:00 min 5:12 min/km 90-95%
Saptamana 4 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza      
Joi 10 km  1:00 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 12 km 1:42 Ora 8:30 min/km 65%
Duminica 10 km 1:00 Ora 6:00 min/km 75-80%
Saptamana 5-6 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 7 km 37:55 min 5:25 min/km 85-90%
Miercuri Pauza      
Joi 10 km  1:10 Ora 7:00 min/km 70-75%
Vineri Pauza      
Sambata 5 x 1 km Pauza 3 min 5:00 min/km 90-95%
Duminica 12 km 1:12 Ora 6:00 min/km 75-80%
Saptamana 7 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 8 km 48:00 min 6:00 min/km 75-80%
Miercuri Pauza      
Joi 10 km  1:25 Ora 8:30 min/km 65%
Vineri Pauza      
Sambata 6 km  42:00 min 7:00 min/km 70-75%
Duminica 5 km Test in 25:30 min 5:06 min/km 90-95%
Saptamana 8 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza      
Joi 8 km  48:00 min 6:00 min/km 75-80%
Vineri Pauza      
Sambata 10 km 1:25 Ora 8:30 min/km 65%
Duminica 15 km 1:35 Ora 6:20 min/km 70-75%
Saptamana 9-10 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 8 km 43:20 min 5:25 min/km 85-90%
Miercuri Pauza      
Joi 10 km  1:10 Ora 7:00 min/km 70-75%
Vineri Pauza      
Sambata 6 x 1 km  5:00 min/km 90-95%
Duminica 14 km 1:29 Ora 6:20 min/km 70-75%
Saptamana 11 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 10 km 1:25 Ora 8:30 min/km 65%
Miercuri Pauza      
Joi 10 km  1:00 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 10 km 1:10 Ora 7:00 min/km 70-75%
Duminica 5 km Test in 25:00 min 5:00 min/km 90-95%
Saptamana 12 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 10 km 1:10 Ora 7:00 min/km 70-75%
Miercuri Pauza      
Joi 12 km  1:12 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 3 x 3 km in 16:15 min 5:23 min/km 85-90%
Pauza 5 min
Duminica 15 km 2:08 Ora 8:30 min/km 65%
  Distanta Timp Ritm HFmax
Saptamana 13-14
Luni Pauza      
Marti 10 km 1:00 Ora 6:00 min/km 75-80%
Miercuri Pauza      
Joi 8 km  42:40 min 5:20 min/km 85-90%
Vineri Pauza      
Sambata 10 km 1:10 Ora 7:00 min/km 70-75%
Duminica 7 x 1 km, Pauza 3 min 5:00 min/km 90-95%
         
Saptamana 15 Distanta Timp  Ritm HFmax
Luni Pauza      
Marti 10 km 1:25 Ora 8:30 min/km 65%
Miercuri Pauza      
Joi 10 km  1:00 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 12 km 1:24 Ora 7:00 min/km 70-75%
Duminica 5 km Test in 24:45 min 4:57 min/km 90-95%
Saptamana 16 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 8 km 56:00 min 7:00 min/km 70-75%
Miercuri Pauza      
Joi 10 km  1:00 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 15 km 2:08 Ora 8:30 min/km 65%
Duminica 15 km 1:35 Ora 6:20 min/km 70-75%
Saptamana 17 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 6 x 1 km, Pauza 3 min 5:00 min/km 90-95%
Miercuri Pauza      
Joi 15 km  1:43 Ora 7:00 min/km 65%
Vineri Pauza      
Sambata 3 x 3 km in 16:15 min 5:23 min/km 85-90%
Pauza 5 min
Duminica 12 km 1:16 Ora 6:20 min/km 70-75%
Saptamana 18 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 10 km 1:00 Ora 6:00 min/km 75-80%
Miercuri Pauza      
Joi 8 km  42:00 min 5:20 min/km 85-90%
Vineri Pauza      
Sambata 15 km 2:08 Ora 8:30 min/km 65%
Duminica 15 km 1:33 Ora 6:10 min/km 70-75%
         
Saptamana 19 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 10 x 400m in 2 min, 5:00 min/km 90-95%
Pauza 2 min
Miercuri Pauza      
Joi 10 km  1:00 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 15 km 1:35 Ora 6:20 min/km 70-75%
Duminica 3 x 2 km in 10:00 min, 5:00 min/km 90-95%
Pauza 4 min
         
Saptamana 20 Distanta Timp Ritm HFmax
Luni Pauza      
Marti 15 km 1:35 Ora 6:20 min/km 70-75%
Miercuri Pauza      
Joi 12 km  1:12 Ora 6:00 min/km 75-80%
Vineri Pauza      
Sambata 8 km 56:00 min 7:00 min/km 65%
Duminica 10 km 50:00 min 5:00 min/km 90-95%
 

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