Gran Trail de Peñalara 115K
Gran Trail de Peñalara 115K
Length
16 Weeks
Plan Description
Recorrido circular con nuevo recorrido. Salida desde Navacerrada, con subida a Maliciosa, paso por la Pedriza para ir hacia la Hoya de San Blas, subida a Morcuera, Rascafr铆a, Revent贸n, bajada hasta la Granja, Loma del Noruego, la Barranca y Navacerrada.
115K con 5000m de desnivel positivo.
馃敽Duraci贸n de 16 semanas.
馃敽 5 d铆as de entrenamiento a la semana.
馃敽2 d铆as con trabajo espec铆fico de fuerza.
馃敽Plan indicado por zonas de entrenamiento, en funci贸n de la percepci贸n del esfuerzo.
馃敽 Las zonas quedar铆an de la siguiente manera:
Z1 馃槃 = Muy f谩cil = 1-2
Z2 馃榾 = F谩cil = 3-4
Z3 馃え = Medio = 5-6
Z4 馃檨 = Duro = 7-8
Z5 馃サ = Muy duro = 9-10
Glosario:
Cal = Calentamiento
Vc = Vuelta a la calma
r = recuperaci贸n
Cu = Cuestas
ST = Series triangulares
Core = ejercicios de abdomen y lumbares
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
08:36:00 | 17:00:00 |
Day Off
x3
|
—— | —— |
Strength
x2
|
01:03:00 | 00:45:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
08:36:00 | 17:00:00 | |
|
—— | —— | |
|
01:03:00 | 00:45:00 |
Training Load By Week
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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