13K con el team.🏃🏽♀️➡️💕🔥😎🙌🏽
Saludos y Bendiciones.
Cuando llegamos al kilometros 7 de la ruta nos regresamos, pendiente de los carros ya que ahora veniamos en bajada. Para este entrenamiento la subida la mantuve con ritmos entre 7:30 y 6:50 min/Km, manteniendo la frecuencia cardiaca por debajo de 140 ppm, ya de bajada baje un poco el ritmo entre 6:30 - 6:00 min/Km, de esta manera jugando con las intensidades y frecuencias cardiacas. Ya finalizando la ruta realice un pequeño spring, tenica recomendada por algunos entrenadores, para trabajar el lactato acumulado en los long run. Finalizamos nuestra ruta en las instalaciones de farmatodo, alli enfriamos, conversamos, y nos relajamos un poco, estos momentos en grupo son necesarios en nuestros entrenamientos, por lo menos una vez a la semana, ya que en la semana tenemos diferentes horarios y lugares para entrenar adaptado a nuestras rutinas de trabajo, y ocupaciones en casa. Hasta la proxima runners. Feliz Domingo.💕💕🏃🏽♀️➡️
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Greetings and blessings.!
Long run Sunday with the team. I left home very early at 5:35 a.m. to head to the meeting spot agreed upon with the team. I looked up at the sky and was blessed with a beautiful array of colors. When I arrived at the meeting spot, one teammate was already there. While we waited for the rest of the team to arrive, we warmed up a bit in the area with a very gentle jog to get our bodies warmed up, since the weather was quite cold. It had been a rainy night, and I even thought we might not be able to go out for the training run, but thank God the sky was clear. It was already 5:45 a.m., and the team was complete; some had already come from home with a few kilometers under their belts—between two and three. The route planned for today was a refreshing one, with a bit more elevation gain than the one we usually take on Sundays. The thing about this route is that it’s a bit more dangerous because of the elevation, and that’s due to the cars and motorcycles that come flying down, plus the road is narrower.
When we reached the 7-kilometer mark on the route, we turned back, keeping an eye out for cars since we were now running downhill. For this workout, I kept my pace on the climb between 7:30 and 6:50 min/km, keeping my heart rate below 140 bpm. On the descent, I slowed my pace a bit to between 6:30 and 6:00 min/km, playing around with intensities and heart rates. As we were finishing the route, I did a short sprint—a technique recommended by some coaches—to work on the lactate buildup from the long run. We finish our run at the Farmatodo facilities, where we cool down, chat, and relax a bit. These group moments are essential in our training, at least once a week, since during the week we have different schedules and locations for training adapted to our work routines and responsibilities at home. See you next time, runners. Happy Sunday.💕💕🏃🏽♀️➡️
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Photos were taken with my HONOR X6a Plus
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