MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY
CC 60' @ 5:30 -5:40

WEDNESDAY
4000M SERIES X 2
21:20 - 21:30
REC: 5'

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

11/3/2014
11/9/2014

11/10/2014
11/16/2014

11/17/2014
11/23/2014

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
CC 7,55KM

SUNDAY
WARM UP
1,92KM
RACE

THURSDAY
CC 60' @ 5:30 -5:40

FRIDAY
GYM STRENGTH
TRAINING

SATURDAY
CC 50' @ 6:00 -6:10

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEEK

MON

TUE

WED

THUR

FRI

SAT

#DIV/0!

#DIV/0!

#DIV/0!

7.55
0:41:07
56
698
00:05:27

#DIV/0!

113
1034
00:05:29

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

11.17
1:01:19

MON

TUE

WED

THUR

FRI

SAT

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

MON

TUE

WED

THUR

FRI

SAT

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

SUN

TOTAL
4.33

0:19:23
58
383
00:04:29

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!
SUN

GLOBAL
11.88
1:00:30
114
1081
00:05:06
11.17
1:01:19
113
1034
00:05:29
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!

TOTAL

#DIV/0!

#DIV/0!

#DIV/0!

11.88 DISTANCE
01:00:30 TIME
114 ALTITUDE
1081 CALORIES
00:05:06 PACE
23.1 DISTANCE
02:01:49 TIME
227 ALTITUDE
2115 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
227 ALTITUDE
2115 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
227 ALTITUDE
2115 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
227 ALTITUDE
2115 CALORIES
00:05:17 PACE
GLOBAL

0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0

23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES

#DIV/0!

#DIV/0!
0.00
0:00:00
0
0
#DIV/0!

#DIV/0!
SUN

TOTAL

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

00:05:17 PACE
23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
GLOBAL

0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!
0.00
0:00:00
0
0
#DIV/0!

23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
2:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE
23.1 DISTANCE
02:01:49 TIME
0 ALTITUDE
0 CALORIES
00:05:17 PACE

DAY
MON
SUN
SAT
FRI
THUR
WED
TUES
MON
SUN
SAT
FRI

DATE

DISTANCE

TIME

AVERAGE

TYPE

CALORIES

ALTITIUDE

WEEK

MONDAY 2ND
1 REST

TUESDAY 3RD
45 min FARTLEK

MONDAY 9TH
2 REST

TUESDAY 10TH
3x1600m @ 4.48.
800m rec.
TUESDAY 17TH
8x500m Hills@ 2.40
500m rec.
TUESDAY 24TH
12x500m Hills@ 2.40
500m rec.
TUESDAY 31ST
2km @ 6 min/km.
6km @ 5 min/km

MONDAY 16TH
3 REST
MONDAY 23RD
4 REST
MONDAY 30TH
5 REST

5
MONDAY 6TH
6 REST
MONDAY 13TH
7 REST
MONDAY 20TH
8 REST
MONDAY 27TH
9 REST

TUESDAY 7TH
5x1600m @ 4.48.
800m rec.
TUESDAY 14TH
3x1600m @ 4.48.
800m rec.
TUESDAY 21ST
6x1600m @ 4.48.
800m rec.
TUESDAY 28TH
4km @ 4.50 min/km.
6km @ 5 min/km

WEDNESDAY 4TH
8km 4x100m
progressives
WEDNESDAY 11TH
8km 4x100m
progressives
WEDNESDAY 18TH
REST
WEDNESDAY 25TH
10km 4x100m
progressives

WEDNESDAY 1ST
10km 4x100m
progressives
WEDNESDAY 8TH
REST
WEDNESDAY 15TH
10km 4x100m
progressives
WEDNESDAY 22ND
10km 4x100m
progressives
WEDNESDAY 29TH
10km 4x100m
progressives

9
MONDAY 5TH
10 REST
MONDAY 12TH
REST
MONDAY 19TH
REST
MONDAY 26TH
REST

TUESDAY 6TH
3x2400m @ 4.48.
800m rec.
TUESDAY 13TH
5km @ 4.50 min/km.
8km @ 5 min/km
TUESDAY 20TH

WEDNESDAY 7TH
10km 4x100m
progressives
WEDNESDAY 14TH
REST

TUESDAY 27TH

WEDNESDAY 28TH

WEDNESDAY 21ST

MONDAY
MONDAY

TUESDAY
TUESDAY

WEDNESDAY
WEDNESDAY

THURSDAY 5TH
5x 800m @ 4 min/km . 400m rec.

FRIDAY 6TH
6km @ 5.30 + 4x100m
progressives
FRIDAY 13TH
6km @ 5.30 + 4x100m
progressives
FRIDAY 20TH
REST

SATURDAY 7TH
10km @ 6min pace
+ 4x100m
SATURDAY 14TH
8km @ 6min pace
+ 4x100m
SATURDAY 21ST
REST

THURSDAY 26TH
4x 800m @ 4 min/km . 400m rec.

FRIDAY 27TH
8km @ 5.30 + 4x100m
progressives

SATURDAY 28TH
8km @ 6min pace
+ 4x100m

THURSDAY 2ND
20 min alternating every 30 sec
4.10 - 6.00 min pace
THURSDAY 9TH
8km gradual uphill
5 min pace
THURSDAY 16TH
2x400/800/1200m
@ 4min pace 800m rec.
THURSDAY 23RD
25 min alternating every 30 sec
4.10 - 6.00 min pace

FRIDAY 3RD
8km @ 5.30 + 4x100m
progressives
FRIDAY 10TH
REST

SATURDAY 4TH
8km @ 6min pace
+ 4x100m
SATURDAY 11TH
8km @ 6min pace
+ 4x100m
SATURDAY 18TH
12km @ 6min pace
+ 4x100m
SATURDAY 25TH
12km @ 6min pace
+ 4x100m

THURSDAY 1ST
2x400/800/1200/2400m
@ 4min pace 800m rec.
THURSDAY 8TH
30 min alternating every 30 sec
4.10 - 6.00 min pace
THURSDAY 15TH
6km 4x100m
progressives
THURSDAY 22ND

FRIDAY 2ND
10km @ 5.30 + 4x100m
progressives
FRIDAY 9TH
10km @ 5.30 + 4x100m
progressives
FRIDAY 16TH
REST

SATURDAY 3RD
8km @ 6min pace
+ 4x100m
SATURDAY 10TH
8km @ 6min pace
+ 4x100m
SATURDAY 17TH

FRIDAY 23RD

SATURDAY 24TH

THURSDAY 29TH

FRIDAY 30TH

SATURDAY 31ST

THURSDAY 12TH
6x 800m @ 4 min/km . 400m rec.
THURSDAY 19TH
9km @ 5.40/km

FRIDAY 17TH
6km @ 5.30 + 4x100m
progressives
FRIDAY 24TH
10km @ 5.30 + 4x100m
progressives

THURSDAY
THURSDAY

FRIDAY
FRIDAY

SATURDAY
SATURDAY

SUNDAY 8TH
10km @ 6min/km 2km
@ 4.50 min/km
SUNDAY 15TH
45 min @ 5min/km

TUE

SUNDAY 22ND
Half Marathon Getafe @
5.20 pace
SUNDAY 29TH
13km @ 6min/km 2km
@ 4.30 min/km

SUNDAY 5TH
50 min @ 5min/km

TUE

SUNDAY 12TH
14km @ 6min/km 3km
@ 4.30 min/km
SUNDAY 19TH
2x20 min @ 4.80 pace easy
5 min between series
SUNDAY 26TH
15km @ 6min/km 3km
@ 4.30 min/km

SUNDAY 4TH
15Km @ 6min/km 3km
@ 4.30 min/km
SUNDAY 11TH
4km @ 5.00 min/km. 8km
@ 4.30 min/km
SUNDAY 18TH
Half Marathon Aranjuez
SUNDAY 25TH

WED
8.1
00:48:57
00:06:03
11.2
01:00:57
00:05:27
12.1
01:12:34
00:05:59
16.4
01:36:35
00:05:53

THUR
9.1
00:41:55
00:04:36
9.2
00:53:31
00:05:51
0.0
00:00:00
#DIV/0!
11.0
01:00:00
00:05:27

WED

FRI

13
01:14:39
00:05:45
12.7
01:12:22
00:05:42
9.6
00:53:55
00:05:37
11.7
01:02:50
00:05:22

THUR

6.5
00:34:33
00:05:19
7.0
00:36:45
00:05:15
0.0
00:00:00
#DIV/0!
9.4
00:50:55
00:05:25

FRI

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

TUE

WED

THUR

FRI

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

#DIV/0!

SUNDAY
SUNDAY

SAT

SUN

TOTAL

12
01:00:10
00:05:01
11.2
00:55:12
00:04:56
0.0
00:00:00
#DIV/0!

11.2
00:56:26
00:05:02
8.7
00:47:30
00:05:28
21.1
01:51:55
00:05:18

#DIV/0!

#DIV/0!

SAT

SUN

59.9
05:16:40
00:05:17
60.0
05:26:17
00:05:27
42.8
03:58:24
00:05:34
48.5
04:30:20
00:05:34

TOTAL

#DIV/0!

00:00:00
#DIV/0!

#DIV/0!

#DIV/0!

00:00:00
#DIV/0!

#DIV/0!

#DIV/0!

00:00:00
#DIV/0!

#DIV/0!

00:00:00
#DIV/0!

#DIV/0!

#DIV/0!

SAT

SUN

#DIV/0!

#DIV/0!

TOTAL

#DIV/0!

00:00:00
#DIV/0!

#DIV/0!

00:00:00
#DIV/0!
00:00:00

GLOBAL
59.9 DISTANCE
05:16:40 TIME
00:05:17 PACE
119.9 DISTANCE
10:42:57 TIME
00:05:22 PACE
162.7 DISTANCE
14:41:21 TIME
00:05:25 PACE
211.2 DISTANCE
19:11:41 TIME
00:05:27 PACE

BODY MASS INDEX

BODY WEIGHT (KG)

86

HEIGHT (M)

BMI

1.83

25.68

MONTH
WEIGHT BMI
86

26.28

MAX HEART RATE

AGE (MALE)
21
AGE (FEMALE)
22

MHR
199

HHZ (M)
99.5 119.4

HHZ (F)
102

204

FZ (M)
119.4 139.3

FZ (F)
122.4

142.8

AZ (M)
139.3 159.2

AZ (F)
142.8

163.2

ANZ (M)
159.2 179.1

ANZ (F)
163.2

183.6

RLZ (M)
179.1
199

RLZ (F)
183.6

204

122.4

MEASUR
Wearing
checking
another

The easi
artery. Pl
the midd
use the r
count th
add a ze
seconds
Counting
it is more
several v
4, etc.).
Whateve

TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone an
fitness program. It can also be used as a warm up for more serious walkers. This zone ha
pressure and cholesterol. It also decreases the risk of degenerative diseases and has a lo
fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the sa
intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone
system AND increase the size and strength of your heart. This is the preferred zone if yo
burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of t
highest amount of oxygen one can consume during exercise) and thus an improved card
ability which means your endurance will improve and you'll be able to fight fatigue bette
15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burn
Most people can only stay in this zone for short periods. You should only train in this zon
by a physician to do so.

MEASURING YOUR HEART RATE

Wearing a heart rate monitor is an easy, accurate method of
checking your heart rate... but you don't have a monitor. Here is
another easy way.
The easiest place to feel your own heart beat is the carotid
artery. Place your index finger on the side of your neck between
the middle of your collar bone and your jaw line. (You may also
use the radial artery on the under side of your wrist.) You can
count the beats for a full 60 seconds or count for 6 seconds and
add a zero at the end. If you felt your heart beat 14 times in 6
seconds the number would be 140 for a full 60 seconds.
Counting for only six seconds is a convenient method, of course
it is more accurate to count for the full 60 seconds. You can use
several varieties of this method (30 seconds x 2, 15 seconds x
4, etc.). The longer you count the more accurate your reading.
Whatever you choose, be consistent in your method.

he easiest zone and probably the best zone for people just starting a
alkers. This zone has been shown to help decrease body fat, blood
seases and has a low risk of injury. 85% of calories burned in this zone are

one provides the same benefits as the healthy heart zone, but is more
ll 85%.

e: The aerobic zone will improve your cardiovascular and respiratory

referred zone if you are training for an endurance event. More calories are

t rate: Benefits of this zone include an improved VO2 maximum (the

s an improved cardiorespiratory system, and a higher lactate tolerance
fight fatigue better. This is a high intensity zone burning more calories,

ough this zone burns the highest number of calories, it is very intense.
nly train in this zone if you are in very good shape and have been cleared