Run 2 NY | semana 08/13

dom 20/set 
(I)
Porto, 9h25
estrada, adidas boston boost
» w/u: 2,56 mi @ 8:25/mi (0:21:31)
» meia maratona sport zone: 13,25 mi @ 6:21/mi (1:24:15)
» w/d: 2,70 mi @ 8:10/mi (0:22:02)
(II)
P. Várzea, 22h20
relva, nike structure 18
» 4,03 mi @ 8:03/mi (0:32:28)

seg 21/set
descanso

ter 22/set
P. Várzea, 22h20
terra batida, nike structure 18
» 9,06 mi @ 7:27/mi (1:07:29)

qua 23/set

descanso

qui 24/set
P. Várzea, 22h20
terra batida, asics gt 2000 3
» 13,22 mi @ 7:02/mi (1:32:56)
detalhe:
2 mi (E) + 4 mi (M) + 1 mi (E) + 4 mi (M) + 1 mi (E) + 1 mi (T)
1st set of 4mi: 6:44 / 6:39 / 6:43 / 6:39
2nd set of 4mi: 6:40 / 6:37 / 6:41 / 6:37

sex 25/set
P. Várzea, 21h30
terra batida, asics gt 2000 3
» 9,30 mi @ 7:49/mi (1:12:39)

sab 26/set
(I)
P. Várzea, 11h15
relva, nike structure 18
» 5,16 mi @ 7:46/mi (0:40:01)
(II)
P. Várzea, 19h05
relva, nike structure 18
» 5,71 mi @ 7:01/mi (0:40:02)
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Milhas semanais: 64,99 mi @ 7:17/mi

Novo máximo de quilometragem semanal: 104,57 km.

Run 2 NY | semana 07/13

Ei-la! A minha primeira semana de três digitos (101 km)!

dom 13/set
Algés/Oeiras, 9h05
estrada, new balance zante
» w/u: 6,12 mi @ 7:23/mi (0:45:10)
» corrida do tejo: 6,27 mi @ 6:03/mi (0:37:57)
» w/d: 7,63 mi @ 8:03/mi (1:01:27)
total acum.:
20,02 mi @ 7:13/mi (2:24:34)

seg 14/set
descanso

ter 15/set
P. Várzea, 20h40
terra batida, asics gt 2000 3
» 10,07 mi @ 7:42/mi (1:17:33)

qua 16/set

P. Várzea, 19h55
terra batida/estrada, nike structure 18
» 12,31 mi @ 7:09/mi (1:28:05)

qui 17/set
P. Várzea, 22h35
relva, nike structure 18
» 8,25 mi @ 7:49/mi (1:04:26)

sex 18/set
P. Várzea, 21h30
estrada, adidas boston boost
» 6,69 mi @ 7:18/mi (48:46)

sab 19/set
P. Várzea, 10h00
estrada/relva, nike structure 18
» 5,69 mi @ 7:55/mi (45:04)

---------------------------------------------------------------------------

Milhas semanais: 63,03 mi @ 7:26/mi

Run 2 NY | semana 06/13

dom 06/set
Torres Vedras, 21h00
terra batida, nike structure 18
» 18,77 mi @ 7:32/mi (2:21:19)

seg 07/set
descanso

ter 08/set
P. Várzea, 20h35
terra batida, asics kayano 20
» 8,10 mi @ 7:45/mi (1:02:51)

qua 09/set

P. Várzea, 22h40
terra batida/estrada, asics gt 2000 3
» 8,28 mi @ 7:44/mi (1:03:55)

qui 10/set
P. Várzea, 22h50
terra batida, new balance zante
3 mi (E) + 7 mi (M) + 2 mi (E)
» 12,02 mi @ 7:05/mi (1:25:10)
detalhe:
6:39 / 6:41 / 6:38 / 6:39 / 6:39 / 6:38 / 6:39

sex 11/set
descanso

sab 12/set
P. Várzea, 10h00
terra batida/estrada, nike structure 18
» 8,51 mi @ 7:30/mi (1:03:51)

---------------------------------------------------------------------------

Milhas semanais: 55,68 mi @ 7:29/mi

Run 2 NY | semana 05/13

dom 30/ago
Torres Vedras, 21h30
terra batida, nike structure 18
» 17,51 mi @ 7:26/mi (2:10:16)

seg 31/ago
descanso

ter 01/set
P. Várzea, 19h40
terra batida, adidas Boston Boost
» 9,05 mi @ 6:48/mi (1:01:31)
detalhe:
2 mi (E) : 7:37 / 7:13
5 mi (M): 6:41 / 6:25 / 6:16 / 6:28 / 6:26
2 mi (E) : 7:04 / 7:01

qua 02/set

P. Várzea, 21h45
terra batida, nike structure 18
» 8,51 mi @ 7:10/mi (1:01:00)

qui 03/set
descanso

sex 04/set
P.Várzea, 20h10
terra batida, asics gt 2000 3
» 12,55 mi @ 7:05/mi (1:28:59)
detalhes:
warm up: 4,0 mi @ 7:31/mi (30:05)
threshold: 5 x 1 mile (90'' jog recover)
cool down: 2,67 mi @ 7:40/mi (20:27)

«5 x 1 mile»
séries: 6:18 / 6:21 / 6:07 / 6:09 / 6:04 (avg. 6:12)

sab 05/set
P. Várzea, 18h50
relva/terra batida, asics kayano 20
» 8,41 mi @ 7:14/mi (1:00:49)

---------------------------------------------------------------------------

Milhas semanais: 56,03 mi @ 7:11/mi