SUL Daily League
2022 - Francisco Miguel Policarpo Libran - 32
| Fecha | Actividad | Km | Horas | Ritmo | d+ | Puntos UR | Distancia Std | Coef AgeSex | Ritmo Std | Coef Ritmo |
|---|---|---|---|---|---|---|---|---|---|---|
| 2022-01-07 11:28:20 | 1er rodaje del año; rodilla al 80% se va iendo las molestias 🙃🤪 pero aún queda tela por cortar 😬 | 6,006 | 0:30:01 | 04:59 | 30 | 6,77 | 6.000 | 0,9992 | 04:59 | 1,0774 |
| 2022-01-08 11:26:01 | Second Day. Sin prisa , pero sin pausa… | 10,004 | 0:48:37 | 04:51 | 65 | 11,52 | 10.000 | 0,9996 | 04:51 | 1,0867 |
| 2022-01-09 12:25:05 | 30’ de regenerativo. | 6,272 | 0:30:01 | 04:47 | 51 | 7,36 | 6.000 | 0,9992 | 04:46 | 1,0922 |
| 2022-01-14 18:04:06 | Vuelta al ruedo , testando mochila y palos ! | 17,021 | 1:21:43 | 04:48 | 96 | 19,52 | 16.093 | 1,0000 | 04:48 | 1,0908 |
| 2022-01-15 17:33:07 | 32’ Cal + 30’(4’45km) + 15’(4’35”) + 13’ Enfriamiento | 18,055 | 1:28:12 | 04:53 | 56 | 20,15 | 16.093 | 1,0000 | 04:53 | 1,0848 |
| 2022-01-17 18:29:33 | 60’ Carrera continúa + 5kms ritmo alegre 😁 | 17,012 | 1:20:47 | 04:44 | 89 | 19,51 | 16.093 | 1,0000 | 04:44 | 1,0946 |
| 2022-01-19 10:30:17 | 3X4.000(4’40”-4’30”-4’08”) | 15,350 | 1:12:45 | 04:44 | 29 | 17,11 | 15.000 | 1,0000 | 04:44 | 1,0953 |
| 2022-01-21 11:50:27 | 3kms Calentamiento + 12kms en ritmos progresivos + 1,75kms Enfriamiento | 16,740 | 1:16:01 | 04:32 | 66 | 19,25 | 16.093 | 1,0000 | 04:32 | 1,1107 |
| 2022-01-22 11:03:08 | Rodaje suave estirando 🪵; 1era Semana Maratón Madrid ✅ | 11,027 | 0:53:46 | 04:52 | 73 | 12,70 | 10.000 | 0,9996 | 04:52 | 1,0856 |
| 2022-01-24 13:27:09 | 10kms a 4’37” + 6x100 + 1km de enfriamiento. | 12,063 | 0:54:38 | 04:31 | 60 | 14,01 | 12.000 | 0,9998 | 04:31 | 1,1117 |
| 2022-01-25 10:05:16 | 3x3.000 | 13,007 | 0:59:05 | 04:32 | 11 | 14,55 | 12.000 | 0,9998 | 04:32 | 1,1106 |
| 2022-01-26 09:59:55 | 60’ de rodaje suave (recuperando para el día de tirada larga) | 12,578 | 1:00:00 | 04:46 | 86 | 14,61 | 12.000 | 0,9998 | 04:46 | 1,0931 |
| 2022-01-28 13:15:02 | 1era Tirada larga Camino Maratón de Madrid Al final 10” más rápido de media por km | 20,023 | 1:31:51 | 04:35 | 143 | 23,59 | 20.000 | 1,0000 | 04:35 | 1,1070 |
| 2022-01-28 19:32:28 | Rodajito suave para seguir acumulando , 2da sesión del día. | 8,268 | 0:40:02 | 04:50 | 47 | 9,47 | 8.047 | 0,9995 | 04:50 | 1,0880 |
| 2022-01-31 10:33:47 | 12kms de rodaje suave 5’ Descanso 10kms ritmo Maratón | 22,140 | 1:39:33 | 04:29 | 66 | 25,33 | 21.098 | 1,0000 | 04:29 | 1,1143 |
| 2022-02-01 18:36:29 | Fartlek | 10,559 | 0:45:57 | 04:21 | 56 | 12,46 | 10.000 | 0,9996 | 04:20 | 1,1268 |
| 2022-02-02 11:04:07 | Rodaje suave | 11,027 | 0:53:00 | 04:48 | 63 | 12,66 | 10.000 | 0,9996 | 04:48 | 1,0905 |
| 2022-02-03 11:04:06 | Series largas | 19,234 | 1:30:45 | 04:43 | 59 | 21,69 | 16.093 | 1,0000 | 04:43 | 1,0969 |
| 2022-02-05 11:10:51 | Series Cortas | 12,118 | 0:53:59 | 04:27 | 61 | 14,15 | 12.000 | 0,9998 | 04:27 | 1,1179 |
| 2022-02-07 17:06:40 | 50% Rodaje suave 50% ritmo maratón | 22,013 | 1:37:31 | 04:25 | 93 | 25,58 | 21.098 | 1,0000 | 04:25 | 1,1199 |
| 2022-02-08 19:07:41 | Fartlek | 12,506 | 0:58:10 | 04:39 | 53 | 14,31 | 12.000 | 0,9998 | 04:39 | 1,1021 |
| 2022-02-10 10:07:45 | El Rodaje suave de la semana | 13,043 | 1:00:00 | 04:36 | 88 | 15,31 | 12.000 | 0,9998 | 04:35 | 1,1060 |
| 2022-02-11 17:38:13 | SERIES | 17,711 | 1:17:05 | 04:21 | 10 | 20,05 | 16.093 | 1,0000 | 04:21 | 1,1266 |
| 2022-02-13 10:48:09 | Tirada con mi Bro | 17,100 | 1:22:00 | 04:47 | 82 | 19,48 | 16.093 | 1,0000 | 04:47 | 1,0912 |
| 2022-02-16 09:45:52 | Tirada larga para empezar la semana | 21,100 | 1:36:37 | 04:34 | 108 | 24,45 | 21.098 | 1,0000 | 04:34 | 1,1076 |
| 2022-02-18 11:43:49 | Long Run | 23,999 | 1:48:01 | 04:30 | 96 | 27,69 | 21.098 | 1,0000 | 04:30 | 1,1139 |
| 2022-02-19 09:16:23 | Seguimos sumando en fatiga. | 20,045 | 1:38:00 | 04:53 | 103 | 22,76 | 20.000 | 1,0000 | 04:53 | 1,0845 |
| 2022-02-20 17:41:24 | Carrera de tarde | 11,016 | 0:50:55 | 04:37 | 66 | 12,82 | 10.000 | 0,9996 | 04:37 | 1,1044 |
| 2022-02-21 18:39:14 | Long Run. | 20,020 | 1:31:30 | 04:34 | 127 | 23,46 | 20.000 | 1,0000 | 04:34 | 1,1083 |
| 2022-02-24 18:05:56 | Entreno progresivo | 15,017 | 1:04:34 | 04:17 | 73 | 17,72 | 15.000 | 1,0000 | 04:17 | 1,1313 |
| 2022-02-25 17:15:03 | Long Run. | 30,010 | 2:25:30 | 04:50 | 149 | 34,13 | 30.000 | 1,0000 | 04:50 | 1,0874 |
| 2022-02-27 08:25:49 | Descargando 🪵 | 10,062 | 0:48:31 | 04:49 | 66 | 11,62 | 10.000 | 0,9996 | 04:49 | 1,0894 |
| 2022-03-01 10:50:06 | 10k alegre | 10,016 | 0:37:38 | 03:45 | 0 | 11,89 | 10.000 | 0,9996 | 03:45 | 1,1874 |
| 2022-03-05 10:47:32 | Activación pre-Carrera | 10,041 | 0:47:56 | 04:46 | 59 | 11,56 | 10.000 | 0,9996 | 04:46 | 1,0929 |
| 2022-03-06 10:02:44 | 6h de Hortaleza | 66,357 | 5:44:57 | 05:11 | 316 | 73,78 | 50.000 | 1,0000 | 05:11 | 1,0642 |
| 2022-03-09 11:06:56 | Recuperando suavessssss post-ultra | 12,153 | 1:00:00 | 04:56 | 82 | 13,96 | 12.000 | 0,9998 | 04:56 | 1,0813 |
| 2022-03-11 17:03:00 | Rodaje pasado por agua 💦 | 12,008 | 0:57:00 | 04:44 | 51 | 13,66 | 12.000 | 0,9998 | 04:44 | 1,0948 |
| 2022-03-12 11:17:40 | Volviendo a ritmo | 16,024 | 1:13:56 | 04:36 | 84 | 18,54 | 15.000 | 1,0000 | 04:36 | 1,1049 |
| 2022-03-14 17:31:42 | Series | 15,018 | 1:07:29 | 04:29 | 29 | 17,02 | 15.000 | 1,0000 | 04:29 | 1,1145 |
| 2022-03-17 13:49:34 | 40’ ligeros , hoy lo que se podía. | 10,013 | 0:40:45 | 04:04 | 17 | 11,72 | 10.000 | 0,9996 | 04:04 | 1,1534 |
| 2022-03-18 19:19:00 | Carrera de noche | 17,010 | 1:15:31 | 04:26 | 88 | 19,91 | 16.093 | 1,0000 | 04:26 | 1,1191 |
| 2022-03-19 15:52:53 | Carrera de tarde | 13,014 | 1:00:10 | 04:37 | 52 | 14,89 | 12.000 | 0,9998 | 04:37 | 1,1042 |
| 2022-03-20 11:50:26 | Carrera a la hora del almuerzo | 15,040 | 1:11:02 | 04:43 | 124 | 17,73 | 15.000 | 1,0000 | 04:43 | 1,0965 |
| 2022-03-21 17:31:49 | Carrera de tarde | 13,445 | 1:03:48 | 04:44 | 94 | 15,66 | 12.000 | 0,9998 | 04:44 | 1,0949 |
| 2022-03-22 17:12:51 | Carrera de tarde | 20,018 | 1:28:46 | 04:26 | 135 | 23,76 | 20.000 | 1,0000 | 04:26 | 1,1195 |
| 2022-03-23 17:26:54 | Carrera de tarde | 12,095 | 0:57:28 | 04:45 | 84 | 14,08 | 12.000 | 0,9998 | 04:45 | 1,0945 |
| 2022-03-24 17:28:29 | Después de 🦵 un progresivo para estirar un poco… | 6,164 | 0:30:02 | 04:52 | 0 | 6,69 | 6.000 | 0,9992 | 04:52 | 1,0860 |
| 2022-03-28 17:33:42 | Carrera de tarde | 14,052 | 1:01:20 | 04:21 | 25 | 16,07 | 12.000 | 0,9998 | 04:21 | 1,1256 |
| 2022-03-30 18:11:42 | Long Run. | 19,154 | 1:30:02 | 04:42 | 92 | 21,95 | 16.093 | 1,0000 | 04:42 | 1,0982 |
| 2022-03-31 19:44:47 | 2x2 series ritmos progresivos | 11,015 | 0:49:06 | 04:27 | 75 | 13,06 | 10.000 | 0,9996 | 04:27 | 1,1177 |
| 2022-04-01 17:19:44 | Activación Pre-Medía Maratón(domingo) | 6,280 | 0:30:00 | 04:46 | 28 | 7,14 | 6.000 | 0,9992 | 04:46 | 1,0928 |
| 2022-04-03 09:16:10 | Movistar Medio Maratón Madrid | 21,237 | 1:21:34 | 03:50 | 161 | 26,61 | 21.098 | 1,0000 | 03:50 | 1,1776 |
| 2022-04-08 16:38:19 | Carrera de tarde | 15,006 | 1:06:00 | 04:23 | 95 | 17,79 | 15.000 | 1,0000 | 04:23 | 1,1226 |
| 2022-04-09 11:10:34 | Carrera en cinta con progresivo suave | 12,121 | 0:57:01 | 04:42 | 0 | 13,31 | 12.000 | 0,9998 | 04:42 | 1,0980 |
| 2022-04-10 10:57:46 | Rodaje suave | 10,538 | 0:50:01 | 04:44 | 49 | 12,03 | 10.000 | 0,9996 | 04:44 | 1,0949 |
| 2022-04-13 10:54:14 | Carrera suave | 10,074 | 0:46:31 | 04:37 | 13 | 11,26 | 10.000 | 0,9996 | 04:36 | 1,1047 |
| 2022-04-14 11:15:05 | FARTLEK | 10,534 | 0:46:37 | 04:25 | 49 | 12,30 | 10.000 | 0,9996 | 04:25 | 1,1204 |
| 2022-04-16 11:34:18 | Bajando las torrijas 😅 | 7,027 | 0:31:52 | 04:32 | 43 | 8,24 | 6.437 | 0,9993 | 04:31 | 1,1114 |
| 2022-04-17 11:05:31 | Run | 🏃🏽♂️ | 13,059 | 1:00:01 | 04:35 | 101 | 15,46 | 12.000 | 0,9998 | 04:35 | 1,1064 |
| 2022-04-18 13:16:15 | 2x2.000 + 7x[30”F + 30”S] | 12,553 | 0:56:41 | 04:30 | 56 | 14,53 | 12.000 | 0,9998 | 04:30 | 1,1128 |
| 2022-04-21 12:31:23 | Rodaje muy suave a ritmo de Maratón. | 8,167 | 0:39:01 | 04:46 | 61 | 9,54 | 8.047 | 0,9995 | 04:46 | 1,0927 |
| 2022-04-24 09:06:01 | MARATÓN DE MADRID | Rock and Roll Maratón Madrid 🎸 MMP 🏅 | 42,521 | 3:19:19 | 04:41 | 310 | 49,84 | 42.195 | 1,0000 | 04:41 | 1,0992 |
| 2022-04-29 18:01:04 | Carrera Post-Maraton | 13,025 | 1:01:30 | 04:43 | 74 | 15,02 | 12.000 | 0,9998 | 04:43 | 1,0967 |
| 2022-05-02 11:35:52 | Carrerita para lo que da una hora con 2 últimos kms “calentitos”🏃🏽♂️🆓 | 13,643 | 1:00:02 | 04:24 | 78 | 16,09 | 12.000 | 0,9998 | 04:23 | 1,1225 |
| 2022-05-02 18:52:12 | ¡ Carrera suave ! | 10,004 | 0:46:59 | 04:41 | 56 | 11,55 | 10.000 | 0,9996 | 04:41 | 1,0986 |
| 2022-05-03 18:00:15 | Media hora “bajo el aguachirri” | 6,487 | 0:30:00 | 04:37 | 33 | 7,49 | 6.437 | 0,9993 | 04:37 | 1,1043 |
| 2022-05-09 19:11:32 | 🔥 excesos del finde | vuelta a la rutina 🏃🏽♂️ | 12,034 | 0:51:36 | 04:17 | 66 | 14,29 | 12.000 | 0,9998 | 04:17 | 1,1324 |
| 2022-05-11 11:11:25 | Rodaje suave 🏃🏽♂️🥵 | 10,011 | 0:45:56 | 04:35 | 66 | 11,74 | 10.000 | 0,9996 | 04:35 | 1,1070 |
| 2022-05-13 19:34:51 | Comienza la temporada de calor | 13,116 | 0:59:01 | 04:29 | 76 | 15,38 | 12.000 | 0,9998 | 04:29 | 1,1141 |
| 2022-05-16 12:41:07 | Carrera en el “infierno” 🏃🏽♂️🥵🔥 y garmin out 👎🏽❌ en el km 9 | 9,200 | 0:39:58 | 04:20 | 47 | 10,84 | 8.047 | 0,9995 | 04:20 | 1,1275 |
| 2022-05-19 12:25:57 | Run 🏃🏽♂️🥵 | 11,323 | 0:50:01 | 04:25 | 69 | 13,38 | 10.000 | 0,9996 | 04:24 | 1,1211 |
| 2022-05-20 10:12:51 | Run | Humanes-Griñon-Humanes | 16,025 | 1:11:46 | 04:28 | 116 | 19,04 | 15.000 | 1,0000 | 04:28 | 1,1158 |
| 2022-05-22 19:22:10 | Run 🏃🏽♂️ | 10,811 | 0:45:00 | 04:09 | 46 | 12,83 | 10.000 | 0,9996 | 04:09 | 1,1442 |
| 2022-05-24 11:02:57 | Run 🏃🏽♂️ | 60’ | 13,612 | 1:00:01 | 04:24 | 64 | 15,91 | 12.000 | 0,9998 | 04:24 | 1,1217 |
| 2022-05-26 13:00:43 | 45’ | Run 🏃🏽♂️ | 10,529 | 0:45:01 | 04:16 | 51 | 12,44 | 10.000 | 0,9996 | 04:16 | 1,1336 |
| 2022-05-27 20:05:30 | Run 🏃🏽♂️ | 70’ 🥵 | 16,011 | 1:10:25 | 04:23 | 71 | 18,68 | 15.000 | 1,0000 | 04:23 | 1,1226 |
| 2022-05-30 15:13:22 | Carrera a la hora del infierno 🥵🔥 | 10,562 | 0:45:01 | 04:15 | 69 | 12,68 | 10.000 | 0,9996 | 04:15 | 1,1349 |
| 2022-05-31 12:38:19 | Run 🏃🏽♂️| Quitando carbonilla al sol. | 7,579 | 0:30:01 | 03:57 | 52 | 9,34 | 6.437 | 0,9993 | 03:57 | 1,1648 |
| 2022-06-04 10:31:13 | Carrera por la Ictiosis virtual con mi hermana | 11,400 | 0:53:24 | 04:41 | 83 | 13,37 | 10.000 | 0,9996 | 04:40 | 1,0996 |
| 2022-06-06 19:29:31 | Run 🏃🏽♂️| Aguantando el calor 🥵 | 14,022 | 1:02:30 | 04:27 | 86 | 16,53 | 12.000 | 0,9998 | 04:27 | 1,1177 |
| 2022-06-11 11:01:19 | Run 🏃🏽♂️ | 14,018 | 1:01:56 | 04:25 | 74 | 16,46 | 12.000 | 0,9998 | 04:25 | 1,1210 |
| 2022-06-12 10:02:43 | Run 🏃🏽♂️| combatiendo la ola de calor. | 15,035 | 1:05:51 | 04:22 | 68 | 17,59 | 15.000 | 1,0000 | 04:22 | 1,1242 |
| 2022-06-13 18:53:40 | Run 🏃🏽♂️ | aguantando los 34 grados 🥵 | 12,200 | 0:55:45 | 04:34 | 75 | 14,28 | 12.000 | 0,9998 | 04:34 | 1,1084 |
| 2022-06-20 18:18:19 | Run 🏃🏽♂️ | Post-Despedida 🕺🫠 | 12,265 | 0:54:01 | 04:24 | 64 | 14,40 | 12.000 | 0,9998 | 04:24 | 1,1222 |
| 2022-06-21 12:21:12 | Carrera a la hora del almuerzo | 9,258 | 0:41:21 | 04:27 | 41 | 10,75 | 8.047 | 0,9995 | 04:27 | 1,1170 |
| 2022-06-25 12:56:37 | Matando los viruses | 10,014 | 0:44:25 | 04:26 | 52 | 11,73 | 10.000 | 0,9996 | 04:26 | 1,1196 |
| 2022-06-27 16:38:26 | Ruta a la ✝️ con mis sobrinas , cuñado y Yaiza | 11,014 | 2:33:13 | 13:54 | 363 | 13,14 | 10.000 | 0,9996 | 13:54 | 0,8634 |
| 2022-06-29 12:52:18 | Run 🏃🏽♂️🔥 | 8,007 | 0:35:42 | 04:27 | 50 | 9,45 | 8.000 | 0,9995 | 04:27 | 1,1176 |
| 2022-07-07 19:56:24 | Run 🔥 | 13,318 | 1:00:00 | 04:30 | 90 | 15,73 | 12.000 | 0,9998 | 04:30 | 1,1137 |
| 2022-07-08 20:59:58 | Run 💀🔥 | 10,162 | 0:47:01 | 04:37 | 33 | 11,55 | 10.000 | 0,9996 | 04:37 | 1,1040 |
| 2022-07-11 10:32:46 | Run | Humanes - Griñon - Humanes | 13,007 | 1:00:11 | 04:37 | 94 | 15,30 | 12.000 | 0,9998 | 04:37 | 1,1039 |
| 2022-07-14 08:09:27 | Cardio en ayunas 🏃🏽♂️⛏ | 13,127 | 1:00:01 | 04:34 | 83 | 15,38 | 12.000 | 0,9998 | 04:34 | 1,1082 |
| 2022-07-15 08:07:44 | Run 🏃🏽♂️| Cardio en ayunas. | 10,706 | 0:50:01 | 04:40 | 69 | 12,48 | 10.000 | 0,9996 | 04:40 | 1,1005 |
| 2022-07-18 19:58:26 | Run 🏃🏽♂️ | 16,059 | 1:19:59 | 04:58 | 98 | 18,29 | 15.000 | 1,0000 | 04:58 | 1,0783 |
| 2022-07-22 20:36:25 | Run 🏃🏽♂️ | Combatiendo la ola de Calor 🥵 | 12,809 | 1:00:00 | 04:41 | 78 | 14,87 | 12.000 | 0,9998 | 04:41 | 1,0995 |
| 2022-07-23 09:59:37 | Cuestas ↖️ 🏃🏽♂️ | 4x1.000+1x500 (4’30”+-) | 11,755 | 0:55:00 | 04:40 | 103 | 13,96 | 10.000 | 0,9996 | 04:40 | 1,1000 |
| 2022-07-24 07:58:42 | Recovery Run en ayunas. | 9,563 | 0:46:00 | 04:48 | 29 | 10,72 | 8.047 | 0,9995 | 04:48 | 1,0903 |
| 2022-07-25 07:53:01 | Run 🏃🏽♂️| rodaje suave en ritmos progresivo | 10,024 | 0:47:16 | 04:42 | 32 | 11,32 | 10.000 | 0,9996 | 04:42 | 1,0972 |
| 2022-07-26 08:05:45 | Run 🏃🏽♂️ | Series 10x400 | 10,024 | 0:44:39 | 04:27 | 7 | 11,28 | 10.000 | 0,9996 | 04:27 | 1,1180 |
| 2022-07-29 17:24:59 | Run 🏃🏽♂️🥵 | 7,071 | 0:31:46 | 04:29 | 42 | 8,31 | 6.437 | 0,9993 | 04:29 | 1,1149 |
| 2022-07-30 20:30:37 | Carrera alegre , buenas sensaciones en ritmos cómodos. | 9,997 | 0:43:53 | 04:23 | 69 | 11,92 | 8.047 | 0,9995 | 04:23 | 1,1235 |
| 2022-07-31 07:35:42 | Run 🏃🏽♂️| Rodaje en ritmos progresivos ↗️ | 13,011 | 0:59:51 | 04:35 | 51 | 14,90 | 12.000 | 0,9998 | 04:35 | 1,1060 |
| 2022-08-05 08:00:17 | SERIES : 10X400 | 10,011 | 0:43:43 | 04:22 | 3 | 11,29 | 10.000 | 0,9996 | 04:21 | 1,1255 |
| 2022-08-06 08:05:57 | Subida y bajada a la Cruz ✝️ en ayunas. | 10,028 | 0:53:04 | 05:17 | 326 | 13,87 | 10.000 | 0,9996 | 05:17 | 1,0587 |
| 2022-08-06 10:04:18 | 2da subida a la ✝️ , esta vez con Yaiza 👫 | 9,658 | 1:51:44 | 11:34 | 329 | 11,86 | 8.047 | 0,9995 | 11:33 | 0,8877 |
| 2022-08-08 10:48:06 | SERIES 3X(800+400+200) rec’(1’30”-1’- 45”) | 11,021 | 0:48:41 | 04:25 | 13 | 12,49 | 10.000 | 0,9996 | 04:24 | 1,1211 |
| 2022-08-09 10:15:35 | Recovery Run | 10,021 | 0:48:40 | 04:51 | 62 | 11,52 | 10.000 | 0,9996 | 04:51 | 1,0869 |
| 2022-08-10 10:48:07 | S E R I E S . | 11,176 | 0:50:51 | 04:32 | 67 | 13,08 | 10.000 | 0,9996 | 04:32 | 1,1101 |
| 2022-08-11 10:43:06 | Run 🏃🏽♂️| Rodaje suave (recuperando de las series de ayer) | 8,173 | 0:40:06 | 04:54 | 46 | 9,31 | 8.047 | 0,9995 | 04:54 | 1,0835 |
| 2022-08-12 09:06:55 | Run 🏃🏽♂️| Rodaje progresivo controlado 👌🏽 | 10,016 | 0:43:20 | 04:19 | 5 | 11,36 | 10.000 | 0,9996 | 04:19 | 1,1290 |
| 2022-08-17 10:03:42 | Run 🏃🏽♂️ | Cambios de ritmo | 11,067 | 0:47:54 | 04:19 | 32 | 12,81 | 10.000 | 0,9996 | 04:19 | 1,1289 |
| 2022-08-18 09:43:20 | Run 🏃🏽♂️| Soltando 🪵 | 6,032 | 0:30:00 | 04:58 | 25 | 6,76 | 6.000 | 0,9992 | 04:58 | 1,0790 |
| 2022-08-19 19:14:19 | Activación Pre-Carrera 5k. | 5,554 | 0:30:01 | 05:24 | 39 | 6,24 | 5.000 | 0,9989 | 05:23 | 1,0524 |
| 2022-08-20 09:43:24 | Carrera Popular de Mijares🌄 2do Clasificado 🏆🥈 | 4,981 | 0:18:18 | 03:40 | 71 | 6,68 | 1.609 | 0,9976 | 03:39 | 1,1984 |
| 2022-08-24 10:27:08 | Run 🏃🏽♂️ | 12,514 | 0:58:16 | 04:39 | 69 | 14,47 | 12.000 | 0,9998 | 04:39 | 1,1017 |
| 2022-08-25 09:05:39 | Run 🏃🏽♂️ | Carrera suave guardando para mañana. | 12,496 | 1:00:46 | 04:51 | 73 | 14,31 | 12.000 | 0,9989 | 04:51 | 1,0867 |
| 2022-08-26 09:59:15 | Run 🏃🏽♂️| SERIES: 12x300(r45”) | 12,503 | 0:57:38 | 04:36 | 20 | 14,02 | 12.000 | 0,9989 | 04:36 | 1,1056 |
| 2022-08-29 14:56:05 | Carrera de tarde | 9,007 | 0:41:44 | 04:38 | 56 | 10,50 | 8.047 | 0,9982 | 04:37 | 1,1040 |
| 2022-09-01 19:25:05 | Run🏃🏽♂️| Rodaje suave | 11,009 | 0:51:09 | 04:38 | 53 | 12,67 | 10.000 | 0,9985 | 04:38 | 1,1029 |
| 2022-09-02 19:19:01 | Run 🏃🏽♂️ | SERIES: 2X(5x400) rec’45” | 12,005 | 0:59:20 | 04:56 | 17 | 13,15 | 12.000 | 0,9989 | 04:56 | 1,0812 |
| 2022-09-03 12:34:07 | Run 🏃🏽♂️| Media horilla de rodaje regenerativo. | 6,123 | 0:30:00 | 04:53 | 53 | 7,17 | 6.000 | 0,9975 | 04:53 | 1,0847 |
| 2022-09-04 20:31:43 | Carrera de noche | 6,014 | 0:28:43 | 04:46 | 35 | 6,93 | 6.000 | 0,9975 | 04:45 | 1,0936 |
| 2022-09-06 10:54:31 | Run 🏃🏽♂️| SERIES : 5x400 + 7x200 | 11,022 | 0:56:00 | 05:04 | 0 | 11,82 | 10.000 | 0,9985 | 05:04 | 1,0721 |
| 2022-09-07 09:28:31 | Run 🏃🏽♂️| carrera suave con Fernando | 6,015 | 0:33:39 | 05:35 | 39 | 6,66 | 6.000 | 0,9975 | 05:34 | 1,0423 |
| 2022-09-08 09:35:12 | Carrera muyyyyy suave acompañando a Fernando. | 6,014 | 0:33:47 | 05:37 | 39 | 6,65 | 6.000 | 0,9975 | 05:36 | 1,0410 |
| 2022-09-09 17:20:31 | Run 🏃🏽♂️| Activación con David pre-Carrera Domingo | 6,029 | 0:29:52 | 04:57 | 41 | 6,92 | 6.000 | 0,9975 | 04:56 | 1,0809 |
| 2022-09-11 09:07:20 | XI CARRERA POPULAR HUMANES DE MADRID 5KMS 2do de la General. 🥈 1ero Local. 🥇 1er Senior. 🥇 | 5,032 | 0:17:42 | 03:31 | 33 | 6,46 | 5.000 | 0,9969 | 03:30 | 1,2190 |
| 2022-09-12 19:32:25 | Run 🏃🏽♂️| Descargando 🪵 post-Carrera | 10,008 | 0:46:01 | 04:35 | 61 | 11,69 | 10.000 | 0,9985 | 04:35 | 1,1067 |
| 2022-09-13 18:03:27 | Run 🏃🏽♂️| Rodaje suave | 8,575 | 0:40:00 | 04:39 | 45 | 9,90 | 8.047 | 0,9982 | 04:39 | 1,1016 |
| 2022-09-14 18:29:11 | Run 🏃🏽♂️| 7kms con David + 5,5kms alone | 12,577 | 1:00:01 | 04:46 | 77 | 14,52 | 12.000 | 0,9989 | 04:46 | 1,0933 |
| 2022-09-21 14:47:08 | Run 🏃🏽♂️| Rodaje ligero ya pensando en los 32k del Epic Trail Mijares 🏔 | 6,504 | 0:30:02 | 04:37 | 42 | 7,61 | 6.437 | 0,9977 | 04:36 | 1,1054 |
| 2022-09-24 09:16:47 | 32k Epic Tral Mijares ⛰🏃🏽♂️ | 33,526 | 5:20:00 | 09:32 | 2.241 | 53,19 | 30.000 | 0,9998 | 09:32 | 0,9182 |
| 2022-09-30 20:15:14 | Run 🏃🏽♂️| Relaxing Pre-boda 💆🏽♂️🤵♂️ | 4,181 | 0:20:00 | 04:47 | 17 | 4,74 | 1.609 | 0,9953 | 04:45 | 1,0937 |
| 2022-10-17 20:29:08 | Run 🏃🏽♂️ | 18 días después vuelta a las “andadas” | 7,014 | 0:32:40 | 04:39 | 36 | 8,09 | 6.437 | 0,9977 | 04:38 | 1,1023 |
| 2022-10-18 12:21:02 | Run 🏃🏽♂️| carrera suave | 9,064 | 0:44:57 | 04:57 | 57 | 10,36 | 8.047 | 0,9982 | 04:57 | 1,0803 |
| 2022-10-20 12:37:54 | Run 🏃🏽♂️| Parece que las 🦵 ya han vuelto de la 🌜🍯😁 | 9,582 | 0:45:02 | 04:41 | 53 | 11,06 | 8.047 | 0,9982 | 04:41 | 1,0989 |
| 2022-10-24 19:08:53 | Run 🏃🏽♂️| Carrera en ritmos progresivos | 11,103 | 0:52:02 | 04:41 | 60 | 12,81 | 10.000 | 0,9985 | 04:40 | 1,0998 |
| 2022-10-25 10:48:16 | Run 🏃🏽♂️| Carrera suave | 7,025 | 0:33:03 | 04:42 | 42 | 8,14 | 6.437 | 0,9977 | 04:41 | 1,0987 |
| 2022-10-26 11:04:28 | Run 🏃🏽♂️| Media horilla en ritmos progresivos suaves ✅ | 6,567 | 0:30:01 | 04:34 | 36 | 7,64 | 6.437 | 0,9977 | 04:33 | 1,1091 |
| 2022-10-28 18:19:54 | Run 🏃🏽♂️ | 1 horilla al “tran tran” | 12,703 | 1:00:03 | 04:43 | 80 | 14,73 | 12.000 | 0,9989 | 04:43 | 1,0966 |
| 2022-10-29 11:15:45 | Run 🏃🏽♂️| Ida a Griñon y vuelta en 🚙 para acabar la 1era semana de preparación. | 5,307 | 0:25:01 | 04:42 | 38 | 6,21 | 5.000 | 0,9969 | 04:41 | 1,0983 |
| 2022-10-31 08:31:52 | Run 🏃🏽♂️| Carrera en ayunas de menos a más. | 13,527 | 1:00:01 | 04:26 | 58 | 15,73 | 12.000 | 0,9989 | 04:25 | 1,1197 |
| 2022-10-31 13:18:36 | Run 🏃🏽♂️| Second Round ; 15’ Cal+ 5x400(rec 45”) + 10’ Enfri. | 7,787 | 0:34:10 | 04:23 | 17 | 8,93 | 6.437 | 0,9977 | 04:22 | 1,1244 |
| 2022-11-02 10:29:22 | Run 🏃🏽♂️| 70’ a ritmo 🛳 | 14,805 | 1:10:01 | 04:43 | 80 | 17,03 | 12.000 | 0,9989 | 04:43 | 1,0964 |
| 2022-11-03 11:39:00 | Run 🏃🏽♂️| FARTLEK | 20’ Cal + 9X[45”F + 45”S] + 10’ Enfri. | 9,452 | 0:43:46 | 04:37 | 30 | 10,74 | 8.047 | 0,9982 | 04:37 | 1,1042 |
| 2022-11-06 10:14:36 | Run 🏃🏽♂️| Hoy toco disfrutar 😉 9no puesto en la general y 5to Cat SenM | 5,349 | 0:19:50 | 03:42 | 46 | 6,85 | 5.000 | 0,9969 | 03:41 | 1,1946 |
| 2022-11-07 18:00:40 | Run 🏃🏽♂️| Rodaje suave para recuperar 🪵 post-Carrera | 11,002 | 0:50:24 | 04:34 | 48 | 12,67 | 10.000 | 0,9985 | 04:34 | 1,1080 |
| 2022-11-10 11:44:00 | Long Run 🏃🏽♂️🫠 | 17,281 | 1:20:01 | 04:37 | 81 | 19,88 | 16.093 | 0,9995 | 04:37 | 1,1038 |
| 2022-11-11 18:53:54 | Run 🏃🏽♂️| Carrera libre | 13,505 | 1:00:01 | 04:26 | 63 | 15,74 | 12.000 | 0,9989 | 04:26 | 1,1191 |
| 2022-11-12 11:13:20 | Run 🏃🏽♂️| Terminando la semana con un rodaje suave 🫠 | 8,342 | 0:40:01 | 04:47 | 30 | 9,41 | 8.047 | 0,9982 | 04:47 | 1,0917 |
| 2022-11-14 10:56:06 | SERIES PROG: 10’ Calentamiento + [1X2.000 + 2x1.000 + 3x400] + 10’ Enfriamiento | 10,133 | 0:43:05 | 04:15 | 8 | 11,59 | 10.000 | 0,9985 | 04:14 | 1,1362 |
| 2022-11-15 10:51:17 | Run 🏃🏽♂️| 3X20’(4’45”-4’31”-4’14”) | 13,415 | 1:00:03 | 04:28 | 78 | 15,76 | 12.000 | 0,9989 | 04:28 | 1,1164 |
| 2022-11-17 11:44:20 | Run 🏃🏽♂️| 70’ bajo el “aguachirri”🌫 | 15,110 | 1:10:00 | 04:37 | 60 | 17,27 | 15.000 | 0,9994 | 04:37 | 1,1036 |
| 2022-11-18 13:59:29 | Run 🏃🏽♂️| FARTLEK | 10’Cal + 10X[60”F+60”S] + 10’Enfria. | 9,167 | 0:40:11 | 04:23 | 45 | 10,76 | 8.047 | 0,9982 | 04:22 | 1,1245 |
| 2022-11-19 12:26:17 | Run 🏃🏽♂️| No todo va ser correr “rápido”. Hoy rodaje suave con David 🫣 | 6,193 | 0:30:01 | 04:50 | 26 | 7,00 | 6.000 | 0,9975 | 04:50 | 1,0884 |
| 2022-11-20 11:38:47 | Run 🏃🏽♂️| Rodaje Regenerativo | 6,159 | 0:30:01 | 04:52 | 19 | 6,88 | 6.000 | 0,9975 | 04:51 | 1,0864 |
| 2022-11-21 18:56:48 | Run 🏃🏽♂️| Lo que el aire te quita te lo devuelve. | 10,180 | 0:44:57 | 04:24 | 73 | 12,15 | 10.000 | 0,9985 | 04:24 | 1,1217 |
| 2022-11-22 18:14:09 | Run 🏃🏽♂️| Seguimos sumando poquito a poco. | 15,098 | 1:10:00 | 04:38 | 114 | 17,80 | 15.000 | 0,9994 | 04:38 | 1,1033 |
| 2022-11-24 14:56:21 | Run 🏃🏽♂️| 15’ Cal + 10x[60”F+60”S] + 15’ Enfriamiento | 11,107 | 0:50:01 | 04:30 | 33 | 12,71 | 10.000 | 0,9985 | 04:29 | 1,1143 |
| 2022-11-25 11:03:22 | Run 🏃🏽♂️| Rodaje regenerativo 🪵 | 10,490 | 0:50:04 | 04:46 | 45 | 11,92 | 10.000 | 0,9985 | 04:45 | 1,0934 |
| 2022-11-26 18:22:50 | Run 🏃🏽♂️| Carrera en ritmos progresivos controlados. | 10,007 | 0:45:22 | 04:32 | 37 | 11,50 | 10.000 | 0,9985 | 04:31 | 1,1118 |
| 2022-11-27 18:15:09 | Run 🏃🏽♂️| 15’ Cal + 2x3000(3’50”-3’28”) + 10’ Enfriamento | 11,659 | 0:50:30 | 04:19 | 25 | 13,41 | 10.000 | 0,9985 | 04:19 | 1,1290 |
| 2022-11-28 15:59:50 | Run 🏃🏽♂️| Regenerando 🪵 . Rodaje en ritmos continuos 👌🏽 | 13,153 | 1:00:00 | 04:33 | 74 | 15,33 | 12.000 | 0,9989 | 04:33 | 1,1094 |
| 2022-11-30 13:15:55 | Run 🏃🏽♂️| Para lo que había hoy … 🔁 | 11,356 | 0:50:01 | 04:24 | 78 | 13,53 | 10.000 | 0,9985 | 04:23 | 1,1226 |
| 2022-12-02 15:25:29 | SERIES 🏃🏽♂️| 15’ Cal +[6X1.000(3’25”-19”-19”-21”-20”12”)]+20’ Enfriamiento. | 15,013 | 1:04:03 | 04:15 | 17 | 17,20 | 15.000 | 0,9994 | 04:15 | 1,1345 |
| 2022-12-03 11:05:56 | Long Run 🏃🏽♂️| 3x30’(4’45”-4’28”-4’15”) | 20,106 | 1:30:01 | 04:28 | 96 | 23,40 | 20.000 | 0,9997 | 04:28 | 1,1160 |
| 2022-12-04 11:40:38 | Run 🏃🏽♂️| Rodaje Regenerativo + 12’ a 4’45” hasta completar 10,55kms , garmin 💀 | 5,918 | 0:28:02 | 04:44 | 49 | 6,98 | 5.000 | 0,9969 | 04:43 | 1,0966 |
| 2022-12-06 11:40:14 | Run 🏃🏽♂️| Lo que era un rodaje muy suave se fue calentando poco a poco 🔥😁🫠 | 11,857 | 0:55:01 | 04:38 | 68 | 13,77 | 10.000 | 0,9985 | 04:37 | 1,1034 |
| 2022-12-07 18:44:40 | Long Run 🏃🏽♂️ | 18,015 | 1:20:27 | 04:27 | 76 | 20,88 | 16.093 | 0,9995 | 04:27 | 1,1170 |
| 2022-12-09 12:14:43 | Run 🏃🏽♂️| 3X20’ Progresivos(4’36”-4’23”-4’01”) | 13,914 | 1:00:09 | 04:19 | 58 | 16,29 | 12.000 | 0,9989 | 04:19 | 1,1296 |
| 2022-12-10 12:02:49 | Run 🏃🏽♂️| Rodaje regenerativo | 8,302 | 0:40:00 | 04:49 | 49 | 9,54 | 8.047 | 0,9982 | 04:48 | 1,0902 |
| 2022-12-11 11:12:01 | Run 🏃🏽♂️| Estirando 🪵 y sumando kms. | 10,500 | 0:50:00 | 04:45 | 77 | 12,26 | 10.000 | 0,9985 | 04:45 | 1,0941 |
| 2022-12-12 13:37:35 | Run 🏃🏽♂️| Día pasado por agua , mucho agua 🫠🌧️ | 11,328 | 0:50:00 | 04:24 | 48 | 13,19 | 10.000 | 0,9985 | 04:24 | 1,1218 |
| 2022-12-15 07:49:49 | Long Run en ayunas 🏃🏽♂️🫠 | 17,007 | 1:20:01 | 04:42 | 99 | 19,66 | 16.093 | 0,9995 | 04:42 | 1,0981 |
| 2022-12-15 16:09:39 | Recovery Run 🏃🏽♂️🪵 | Doble o Nada | 7,259 | 0:35:01 | 04:49 | 38 | 8,29 | 6.437 | 0,9977 | 04:48 | 1,0899 |
| 2022-12-16 14:37:58 | Run 🏃🏽♂️| FARTLEK : 20’Cal + 15x(60”F+60”S) + 15’Enfri. | 14,689 | 1:05:01 | 04:25 | 22 | 16,68 | 12.000 | 0,9989 | 04:25 | 1,1206 |
| 2022-12-19 17:23:11 | Run 🏃🏽♂️| 3X30”(4’36”-4’20”-3’59”) | 20,991 | 1:30:03 | 04:17 | 71 | 24,48 | 20.000 | 0,9997 | 04:17 | 1,1323 |
| 2022-12-21 19:42:19 | Run 🏃🏽♂️| SERIES: 2X(2.000+1.000+400)90” Des entre serie. | 16,411 | 1:12:26 | 04:24 | 33 | 18,73 | 16.093 | 0,9995 | 04:24 | 1,1215 |
| 2022-12-23 17:00:31 | Run 🏃🏽♂️| Rodaje controlado en ritmos progresivos 🛫 | 13,213 | 1:00:00 | 04:32 | 53 | 15,21 | 12.000 | 0,9989 | 04:32 | 1,1111 |
| 2022-12-26 16:38:29 | Run 🏃🏽♂️| 15’ Cal. + 5X[2’F+1’S)+(1’F+1’S)] + 15’ Enfriamiento | 13,091 | 0:55:01 | 04:12 | 25 | 15,18 | 12.000 | 0,9989 | 04:11 | 1,1407 |
| 2022-12-29 16:16:53 | Run 🏃🏽♂️| Activación ✅ para mañana con 5 “chispazos”⚡️ | 7,004 | 0:32:55 | 04:41 | 21 | 7,91 | 6.437 | 0,9977 | 04:41 | 1,0991 |
| 2022-12-30 19:01:20 | Carrera de noche | 1,290 | 0:07:08 | 05:31 | 3 | 1,37 | 1.609 | 0,9953 | 05:30 | 1,0464 |
| 2022-12-30 19:16:07 | Carrera de noche | 2,546 | 0:17:08 | 06:43 | 7 | 2,60 | 1.609 | 0,9953 | 06:41 | 0,9924 |
| 2022-12-30 20:00:45 | XI San Silvestre Humanes de Madrid | 6to General 3er Local 🥉 | 5,327 | 0:18:30 | 03:28 | 20 | 6,72 | 5.000 | 0,9969 | 03:27 | 1,2251 |
| 2022-12-31 17:39:38 | San Silvestre Vallecana 22’ con Yaiza,mi hermana y mi cuñado | 10,213 | 1:22:33 | 08:04 | 65 | 10,35 | 10.000 | 0,9985 | 08:04 | 0,9501 | TOTAL | 185 | 2.281,251 | 181:06:37 | 04:45 | 14.156 | 2.655,15 | 04:45 |