tag:blogger.com,1999:blog-55846054508371513852011-08-11T03:52:20.548-07:00Este blog possui o registro de todo o meu treinamento de corrida, diariamente catalogado, desde Fevereiro de 2007.valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.comBlogger2161100tag:blogger.com,1999:blog-5584605450837151385.post-6538607542404136002011-08-11T03:51:00.000-07:002011-08-11T03:52:20.558-07:00Distância: 3.200m <br />Intensidade: Leve <br />Tempo: 21'20'' <br />Parciais: <br />1 - 7'03'' <br />2 - 13'41'' <br />3 - 20'00'' <br /> <br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-653860754240413600?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-13826295901611747562011-08-08T05:00:00.000-07:002011-08-08T05:02:49.156-07:00Distância: 3.000m <br />Intensidade: Leve <br />Tempo: 19'08'' <br />Parciais: <br />1 - 6'27'' <br />2 - 12'37'' <br /> <br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1382629590161174756?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-84249846942847690462011-08-05T06:23:00.001-07:002011-08-05T06:23:58.479-07:00Distância: 2.800m<br />Intensidade: Leve<br />Tempo: 17'29''<br />Parciais: <br />1 - 6'31''<br />2 - 12'36''<br /><br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8424984694284769046?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-59205578009311301912011-08-03T04:44:00.000-07:002011-08-03T04:45:20.660-07:00Distância: 2.600m<br />Intensidade: Leve<br />Tempo: 16'11''<br />Parciais: <br />1 - 6'35''<br />2 - 12'33''<br /><br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5920557800931130191?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-32933040223485710702011-07-31T05:29:00.000-07:002011-07-31T05:30:30.984-07:00Distância: 4.000m<br />Intensidade: Moderado<br />Tempo: 26'57''<br />Parciais: <br />1 - 6'45''<br />2 - 13'23''<br />3 - 20'13''<br /><br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3293304022348571070?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-86360895210319113002011-07-29T05:40:00.000-07:002011-07-29T05:41:28.044-07:00Distância: 2.400m<br />Intensidade: Leve<br />Tempo: 16'14''<br />Parciais: <br />1 - 7'04''<br />2 - 13'35''<br /><br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8636089521031911300?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-75458054424232322252011-07-27T05:44:00.000-07:002011-07-27T05:46:02.889-07:00Distância: 2.200m<br />Intensidade: Leve<br />Tempo: 15'02''<br />Parciais: <br />1 - 7'08''<br />2 - 13'56''<br /><br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7545805442423232225?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-16833120176732556682011-07-25T05:16:00.000-07:002011-07-25T05:18:30.499-07:00Distância: 2.000m<br />Intensidade: Leve<br />Tempo: 14'26''<br />Parciais: <br />1 - 7'18''<br /><br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1683312017673255668?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-16771039534370895722009-09-30T03:58:00.000-07:002009-10-03T03:59:43.570-07:00<span class="Apple-style-span" style="font-size: 13px; color: rgb(51, 51, 51); line-height: 20px; "><div>Distância: 8.000m</div><div>Intensidade: Leve</div><div>Tempo: 50'03''</div><div>TPE: 3</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1677103953437089572?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-74930168941016922992009-09-28T16:13:00.001-07:002009-09-28T16:13:45.253-07:00<span class="Apple-style-span" style="font-size: 13px; color: rgb(51, 51, 51); line-height: 20px; "><div>Distância: 7.000m</div><div>Intensidade: Moderado</div><div>Tempo: 47'22''</div><div>TPE: 6</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7493016894101692299?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-3718095106780359562009-09-23T19:01:00.000-07:002009-09-23T19:02:38.922-07:00<span class="Apple-style-span" style="font-size: 13px; color: rgb(51, 51, 51); line-height: 20px; "><div>Distância: 7.000m</div><div>Intensidade: Moderado</div><div>Tempo: 45'35''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-371809510678035956?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-23064458287292237672009-09-21T04:00:00.000-07:002009-09-21T04:01:14.484-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; "><h3 class="post-title entry-title" style="margin-top: 0.25em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 4px; padding-left: 0px; font-size: 18px; font-weight: normal; line-height: 1.4em; color: rgb(0, 51, 102); "><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; ">Distância: 5.000m</span></h3><div class="post-body entry-content" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; "><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Intensidade: Leve</div><div>Tempo: 32'10''</div><div>TPE: 4</div></span></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2306445828729223767?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-4910420287557510952009-09-07T17:26:00.001-07:002009-09-07T17:26:48.883-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 7.000m</div><div>Intensidade: Moderado</div><div>Tempo: 42'52''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-491042028755751095?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-84289554111254484192009-09-03T16:37:00.000-07:002009-09-03T16:38:19.515-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 6.000m</div><div>Intensidade: Moderado</div><div>Tempo: 36'27''</div><div>TPE: 5</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8428955411125448419?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-71940509082430321872009-08-31T16:52:00.000-07:002009-08-31T16:53:18.284-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 6.000m</div><div>Intensidade: Moderado</div><div>Tempo: 36'34''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7194050908243032187?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-23243563553913927832009-08-28T06:22:00.000-07:002009-08-29T06:23:01.725-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 5.000m</div><div>Intensidade: Leve</div><div>Tempo: 30'33''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2324356355391392783?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-40428798302766687062009-08-26T15:05:00.000-07:002009-08-27T15:06:09.874-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 5.000m</div><div>Intensidade: Leve</div><div>Tempo: 33'14''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4042879830276668706?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-70470208842806202009-08-24T17:27:00.000-07:002009-08-24T17:28:27.234-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 5.000m</div><div>Intensidade: Leve</div><div>Tempo: 30'35''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7047020884280620?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-25356434789604433672009-08-21T15:58:00.000-07:002009-08-21T15:59:08.782-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 4.000m</div><div>Intensidade: Médio</div><div>Tempo: 25'27''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2535643478960443367?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-61395932155892787012009-08-19T17:22:00.000-07:002009-08-19T17:23:26.541-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; line-height: 20px; "><div>Distância: 4.000m</div><div>Intensidade: Leve</div><div>Tempo: 26'17''</div><div>TPE: 4</div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6139593215589278701?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-4835885925698221602009-08-17T16:03:00.000-07:002009-08-17T16:04:18.639-07:00<div>Distância: 4.000m</div><div>Intensidade: Leve</div><div>Tempo: 26'37''</div><div>TPE: 6</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-483588592569822160?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-71469907362957017202009-03-28T11:32:00.000-07:002009-03-30T11:33:36.912-07:00<span class="Apple-style-span" style="color: rgb(51, 51, 51); font-size: 13px; "><div class="post-body entry-content" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; line-height: 1.6em; ">Distância: 8.000m<br />Intensidade: Leve<br />Tempo: 46'41''<br />TPE: 4<div style="clear: both; "></div></div><div><span class="Apple-style-span" style="line-height: 20px;"><br /></span></div><div class="post-footer" style="margin-top: 0.75em; margin-right: 0px; margin-bottom: 0.75em; margin-left: 0px; color: rgb(51, 51, 51); text-transform: uppercase; letter-spacing: 0.1em; font: normal normal normal 78%/normal 'Trebuchet MS', Trebuchet, Arial, Verdana, sans-serif; line-height: 1.4em; "></div></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7146990736295701720?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-52577732787961749522009-03-25T15:41:00.001-07:002009-03-25T15:41:38.517-07:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 44'04''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5257773278796174952?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-74304987895080776482009-03-23T05:31:00.001-07:002009-03-23T05:31:29.864-07:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 44'24''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7430498789508077648?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-76712878937920266682009-03-21T16:50:00.000-07:002009-03-23T05:31:45.634-07:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 44'16''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7671287893792026668?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-82001000423654465462009-03-19T02:43:00.000-07:002009-03-19T03:54:21.965-07:00Distância: 6.500m<br />Intensidade: Leve<br />Tempo: 39'36''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8200100042365446546?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-86790636988574980262009-03-17T18:03:00.001-07:002009-03-17T18:03:33.431-07:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 35'34''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8679063698857498026?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-50556565735349900732009-03-11T17:03:00.000-07:002009-03-17T17:03:43.868-07:00Distância: 5.400m<br />Intensidade: Leve<br />Tempo: 33'14''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5055656573534990073?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-67469515990390652322009-03-09T17:33:00.000-07:002009-03-09T17:34:12.394-07:00Distância: 5.200m<br />Intensidade: Leve<br />Tempo: 32'16''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6746951599039065232?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-293896095106554542009-03-06T02:14:00.000-08:002009-03-06T02:15:21.642-08:00Distância: 5.000m<br />Intensidade: Leve<br />Tempo: 30'56''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-29389609510655454?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-18206018168790347552009-03-04T16:39:00.001-08:002009-03-04T16:39:48.880-08:00Distância: 4.200m<br />Intensidade: Leve<br />Tempo: 25'25''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1820601816879034755?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-92006406614577481572009-03-02T15:44:00.000-08:002009-03-04T15:45:58.643-08:00Distância: 4.000m<br />Intensidade: Leve<br />Tempo: 24'53''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-9200640661457748157?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-8359636548841523262008-12-31T06:08:00.000-08:002009-09-01T06:13:15.618-07:00<div>155,8km corridos</div><div><br /></div><div>Competições participadas:</div><div><br /></div><div>13/01/08 - Corrida de Reis (Leblon-Leme)</div><div>15/06/08 - EcoRun</div><div><br /></div><div>Meta para 2009:</div><div>Voltar a correr</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-835963654884152326?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-81383746989731359342008-09-16T16:28:00.000-07:002008-09-16T16:29:33.401-07:00Distância: 6.000m<br />Intensidade: Moderado<br />Tempo: 34'22''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8138374698973135934?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-41287609301304564462008-09-11T04:01:00.000-07:002008-09-11T04:02:31.392-07:00Distância: 5.000m<br />Intensidade: Moderado<br />Tempo: 30'20''<br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4128760930130456446?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com2tag:blogger.com,1999:blog-5584605450837151385.post-40175189314086462482008-09-09T03:10:00.000-07:002008-09-11T03:11:44.002-07:00Distância: 5.000m<br />Intensidade: Moderado<br />Tempo: 28'16''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4017518931408646248?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-86114637425488669452008-09-04T16:10:00.000-07:002008-09-04T16:11:03.259-07:00Distância: 4.500m<br />Intensidade: Moderado<br />Tempo: 26'09''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8611463742548866945?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-27563743734461888342008-09-02T03:26:00.000-07:002008-09-04T03:28:05.794-07:00Distância: 4.000m<br />Intensidade: Leve<br />Tempo: 23'36''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2756374373446188834?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-15391049007571146542008-06-28T06:42:00.000-07:002008-06-28T06:43:00.585-07:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 42'22''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1539104900757114654?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-88398139071531344532008-06-26T04:41:00.001-07:002008-06-26T04:41:34.312-07:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 34'34''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8839813907153134453?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-63346122553908594592008-06-24T03:26:00.001-07:002008-06-24T04:20:10.480-07:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 34'27''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6334612255390859459?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-18440026687932083702008-06-19T03:24:00.000-07:002008-06-24T03:25:43.958-07:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 36'01''<br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1844002668793208370?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-64679227491647383452008-06-17T17:35:00.000-07:002008-06-17T17:36:18.668-07:00Distância: 5.000m<br />Intensidade: Leve<br />Tempo: 27'57''<br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6467922749164738345?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-23574448271637022112008-06-15T20:50:00.000-07:002008-06-24T04:20:37.570-07:00Distância: 5.000m<br />Intensidade: Forte<br />Tempo: 28'16''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2357444827163702211?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-7825982974277932742008-06-12T03:51:00.000-07:002008-06-12T03:52:03.752-07:00Distância: 4.800m<br />Intensidade: Leve<br />Tempo: 28'13''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-782598297427793274?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-11420249569730283512008-06-10T16:31:00.001-07:002008-06-10T16:31:57.161-07:00Distância: 4.600m<br />Intensidade: Leve<br />Tempo: 26'49''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1142024956973028351?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-81250816101830606062008-06-05T04:43:00.001-07:002008-06-05T04:43:46.053-07:00Distância: 3.200m<br />Intensidade: Leve<br />Tempo: 20'15''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8125081610183060606?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-36491674159085326912008-06-03T15:15:00.000-07:002008-06-03T15:19:04.104-07:00<div class="post-body entry-content"> <p>Distância: 3.200m<br />Intensidade: Leve<br />Tempo: 21'46''<br />TPE: 3</p></div><span class="post-author vcard"></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3649167415908532691?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-12229659836092411472008-01-27T04:54:00.000-08:002008-01-27T04:55:41.899-08:00Distância: 9.000m (em ladeira)<br />Intensidade: Moderado<br />Tempo: 1:04'06''<br />TPE: 5<br /><br /><br />obs:<br />4.500m de subida - 24'15''<br />4.500m de descida - 39'51''<br /><br />Treinamento nas Paineiras<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1222965983609241147?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com3tag:blogger.com,1999:blog-5584605450837151385.post-52888593391781006282008-01-25T05:03:00.000-08:002008-01-25T05:04:00.904-08:00Distância: 8.000m<br />Intensidade: Moderado<br />Tempo: 41'55''<br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5288859339178100628?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-4879394327215320282008-01-23T15:04:00.000-08:002008-01-23T15:05:48.137-08:00Distância: 6.000m<br />Intensidade: Moderado<br />Tempo: 30'21''<br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-487939432721532028?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-79733009187629183282008-01-22T03:09:00.000-08:002008-01-22T03:10:21.798-08:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 36'31''<br />TPE: 2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7973300918762918328?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-11101618148862164952008-01-16T17:49:00.001-08:002008-01-16T17:49:59.010-08:00Distância: 10.000m<br />Intensidade: Leve<br />Tempo: 1:02'28''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1110161814886216495?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-45599099409706785572008-01-15T01:15:00.000-08:002008-01-15T16:05:35.705-08:00Distância: 7.500m<br />Intensidade: Fartlek<br />Tempo: 43'34''<br /><br />aquecimento - 10'29''02 (1.500m)<br /><br />1 - 3'54''32 / 4'05''25 (1000m | 500m)<br />2 - 3'55''12 / 4'16''49 (1000m | 500m)<br />3 - 3'58''69 / 4'40''33 (1000m | 500m)<br />4 - 4'06''80 / 4'08''75 (1000m | 500m)<br /><br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4559909940970678557?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-34715227796037423292008-01-13T05:12:00.000-08:002008-01-13T05:13:36.777-08:00Distância: 8.000m<br />Tempo: 39'22''<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3471522779603742329?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-74301731153955035392008-01-09T16:17:00.000-08:002008-01-09T16:19:39.170-08:00Distância: 9.000m<br />Intensidade: Leve<br />Tempo: 51'00''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7430173115395503539?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-32742937731733544102008-01-08T02:48:00.000-08:002008-01-08T02:51:58.417-08:00Distância: 7.500m<br />Intensidade: Fartlek<br />Tempo: 44'06''<br /><br />aquecimento - 10'31''46 (1600m)<br /><br />1 - 2'03''82 / 3'28''37 (500m | 500m)<br />2 - 1'57''75 / 3'40''33 (500m | 500m)<br />3 - 2'01''18 / 3'41''17 (500m | 500m)<br />4 - 2'05''33 / 3'47''86 (500m | 500m)<br />5 - 2'01''64 / 3'54''05 (500m | 500m)<br />6 - 2'02''13 / 2'51''13 (500m | 400m)<br /><br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3274293773173354410?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-62348478809377466792008-01-06T07:36:00.000-08:002008-01-06T07:39:41.001-08:00Distância: 9.000m (em ladeira)<br />Intensidade: Moderado<br />Tempo: 56'33''<br />TPE: 5<br /><br /><br />obs:<br />4.500m de subida - 25'44''<br />4.500m de descida - 30'49''<br /><br />Treinamento nas Paineiras<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6234847880937746679?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-84501158539127485762007-12-27T05:38:00.000-08:002007-12-27T05:01:29.592-08:001.380,7km corridos<br /><br />Competições participadas:<br /><br />13/05/07 - Circuito das Estações (etapa de outono) [10km | 54'39']<br />20/05/07 - Corrida da Longevidade [7,5km | 36'10']<br />19/07/07 - Circuito das Estações (etapa de inverno) [10km | 52'16']<br />02/09/07 - Meia Maratona Internacional do Rio de Janeiro [21km | 2:14'16']<br />21/10/07 - Circuito das Estações (etapa de primavera) [10km | 52'59']<br />02/12/07 - Volta Internacional da Pampuha [17,8km | 1:46'53']<br />09/12/07 - Circuito das Estações (etapa de verão) [10km | 51'40']<br /><br />Meta para 2008:<br />Maratona do Rio de Janeiro, em 29/06/08<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8450115853912748576?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-54792553194082199592007-12-25T06:08:00.000-08:002007-12-25T06:09:14.200-08:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 46'48''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5479255319408219959?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-59678957826662896582007-12-23T08:31:00.000-08:002007-12-23T08:32:36.199-08:00Distância: 8.000m<br />Intensidade: Forte<br />Tempo: 38'22''<br />TPE: 6<br /><br /><br />obs: Volta na Lagoa fechada em 36'14''<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5967895782666289658?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-72987822522940713632007-12-21T04:53:00.001-08:002007-12-21T04:53:50.107-08:00Distância: 12.000m<br />Intensidade: Leve<br />Tempo: 1:08'34''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7298782252294071363?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-32871789209985098522007-12-20T03:20:00.000-08:002007-12-20T03:21:17.829-08:00Distância: 10.500m (em ladeira)<br />Intensidade: Moderado<br />Tempo: 1:11'20''<br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3287178920998509852?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-4631941877151606602007-12-19T05:22:00.000-08:002007-12-19T05:23:22.124-08:00Distância: 8.000m<br />Intensidade: Leve<br />Tempo: 46'03''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-463194187715160660?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-19385072779482091032007-12-18T02:36:00.000-08:002007-12-18T02:37:23.480-08:00Distância: 10.000m<br />Intensidade: Moderado<br />Tempo: 53'51''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1938507277948209103?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-51518607310343155242007-12-16T03:36:00.001-08:002007-12-16T03:36:36.041-08:00Distância: 10.000m<br />Intensidade: Moderado<br />Tempo: 55'52''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5151860731034315524?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-43808324635138203922007-12-14T05:02:00.000-08:002007-12-14T05:03:27.125-08:00Distância: 11.000m<br />Intensidade: Leve<br />Tempo: 1:04'23''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4380832463513820392?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-256719169687165932007-12-13T04:15:00.000-08:002007-12-13T04:16:18.216-08:00Distância: 9.000m<br />Intensidade: Forte<br />Tempo: 46'31''<br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-25671916968716593?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-58486307566890813612007-12-12T02:49:00.000-08:002007-12-12T02:50:27.491-08:00Distância: 7.000m<br />Intensidade: Leve<br />Tempo: 40'40''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5848630756689081361?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com1tag:blogger.com,1999:blog-5584605450837151385.post-14396048186704102362007-12-11T02:51:00.001-08:002007-12-11T02:51:57.144-08:00Distância: 8.000m<br />Intensidade: Moderado<br />Tempo: 43'11''<br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1439604818670410236?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-42620470543719156522007-12-09T13:16:00.000-08:002007-12-11T02:52:30.484-08:00Distância: 10.000m<br />Tempo: 51'40''<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4262047054371915652?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com1tag:blogger.com,1999:blog-5584605450837151385.post-64101930927005915482007-12-07T05:36:00.000-08:002007-12-08T05:37:51.906-08:00Distância: 10.000m<br />Intensidade: Leve<br />Tempo: 55'35''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6410193092700591548?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-8112942357347550402007-12-06T05:36:00.000-08:002007-12-08T05:36:51.485-08:00Distância: 8.000m<br />Intensidade: Moderado<br />Tempo: 43'37''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-811294235734755040?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-40071226713847132752007-12-05T05:35:00.000-08:002007-12-08T05:36:01.770-08:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 35'05''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4007122671384713275?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-14978014721778633482007-12-04T05:34:00.000-08:002007-12-08T05:35:32.385-08:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 44'34''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1497801472177863348?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-72934268654818702152007-12-02T05:33:00.000-08:002007-12-19T05:36:59.545-08:00Distância: 18.000m<br />Tempo: 1:46'53''<br />TPE: 8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7293426865481870215?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-34899939551352855702007-11-30T05:32:00.000-08:002007-12-08T05:33:45.911-08:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 33'22''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3489993955135285570?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-25585178839006669942007-11-29T05:32:00.000-08:002007-12-08T05:32:55.505-08:00Distância: 8.000m<br />Intensidade: Leve<br />Tempo: 45'19''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2558517883900666994?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-19375051189687458302007-11-28T05:31:00.000-08:002007-12-08T05:32:09.633-08:00Distância: 10.000m<br />Intensidade: Leve<br />Tempo: 55'54''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1937505118968745830?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-84020056033111360802007-11-27T05:30:00.000-08:002007-12-19T05:41:16.724-08:00Distância: 8.000m<br />Intensidade: Moderado<br />Tempo: 46'45''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-8402005603311136080?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-62224623559298434762007-11-25T05:29:00.000-08:002007-12-08T05:30:16.188-08:00Distância: 10.000m<br />Intensidade: Moderado<br />Tempo: 1:00'32''<br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6222462355929843476?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-51998385153552894312007-11-23T05:27:00.000-08:002007-12-08T05:28:22.524-08:00Distância: 12.000m<br />Intensidade: Leve<br />Tempo: 1:08'45''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5199838515355289431?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-6854202534369485492007-11-22T05:24:00.000-08:002007-12-08T05:27:24.929-08:00Distância: 6.400m<br />Intensidade: Intervalado<br />Tempo:<br /><br />1 - 2'24''96 | 170 bpm (600m)<br />2 - 2'27''55 | 174 bpm (600m)<br />3 - 2'30''55 | 176 bpm (600m)<br />4 - 2'31''88 | 174 bpm (600m)<br />5 - 4'20''87 | 177 bpm (1000m)<br />6 - 4'16''88 | 173 bpm (1000m)<br />7 - 4'15''30 | 182 bpm (1000m)<br />8 - 4'17''62 | 179 bpm (1000m)<br /><br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-685420253436948549?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-34601700044054381282007-11-21T05:23:00.000-08:002007-12-08T05:24:12.710-08:00Distância: 11.000m<br />Intensidade: Leve<br />Tempo: 1:01'11''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-3460170004405438128?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-15544374122625958152007-11-20T05:21:00.000-08:002007-12-08T05:23:18.583-08:00Distância: 8.000m<br />Intensidade: Fartlek<br />Tempo:<br />aquecimento - 9'55''27 (1500m)<br /><br />1 - 2'04''24 / 3'30''70 (500m | 500m)<br />2 - 1'59''99 / 3'34''39 (500m | 500m)<br />3 - 2'01''87 / 3'52''81 (500m | 500m)<br />4 - 1'58''37 / 3'44''58 (500m | 500m)<br />5 - 2'01''18 / 3'55''75 (500m | 500m)<br />6 - 2'02''43 / 3'55''81 (500m | 500m)<br />7 - 2'01''39 / 3'42''00 (500m | 500m)<br /><br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-1554437412262595815?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-65237207846704620712007-11-14T05:20:00.000-08:002007-12-08T05:21:53.706-08:00Distância: 10.000m<br />Intensidade: Leve<br />Tempo: 1:01'5''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6523720784670462071?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-41987456932531240052007-11-13T05:19:00.000-08:002007-12-08T05:20:43.088-08:00Distância: 7.500m<br />Intensidade: Fartlek<br />Tempo:<br />aquecimento - 8'50''76 (1500m)<br /><br />1 - 2'00''05 / 3'20''63 (500m | 500m)<br />2 - 2'09''37 / 3'26''14 (500m | 500m)<br />3 - 2'06''56 / 3'28''00 (500m | 500m)<br />4 - 2'04''50 / 3'16''37 (500m | 500m)<br />5 - 2'00''19 / 3'36''76 (500m | 500m)<br />6 - 1'58''55 / 3'14''57 (500m | 500m)<br /><br />TPE: 7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4198745693253124005?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-23494127182585915912007-11-11T05:18:00.000-08:002007-12-08T05:19:05.175-08:00Distância: 11.000m<br />Intensidade: Moderado<br />Tempo: 1:16'57''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2349412718258591591?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-29224043349206947872007-11-09T05:16:00.000-08:002007-12-08T05:18:17.506-08:00Distância: 10.000m<br />Intensidade: Leve<br />Tempo: 1:01'20''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2922404334920694787?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-21250553149462777992007-11-08T05:14:00.000-08:002007-12-08T05:17:09.699-08:00Distância: 8.000m<br />Intensidade: Fartlek<br />Tempo:<br />aquecimento: 5'57'' (1000m)<br /><br />1 - 22''81 / 37''27 (100m | 100m)<br />2 - 21''86 / 40''13 (100m | 100m)<br />3 - 20''57 / 45''07 (100m | 100m)<br />4 - 23''11 / 41''44 (100m | 100m)<br />5 - 23''74 / 46''19 (100m | 100m)<br />6 - 46''07 / 1'21''70 (200m | 200m)<br />7 - 47''74 / 1'22''51 (200m | 200m)<br />8 - 47''55 / 1'27''38 (200m | 200m)<br />9 - 48''06 / 1'27''69 (200m | 200m)<br />10 - 49''44 / 1'27''06 (200m | 200m)<br />11 - 1'40''50 / 1'28''33 (400m | 200m)<br />12 - 1'46''98 / 1'30''45 (400m | 200m)<br />13 - 1'47''25 / 1'32''82 (400m | 200m)<br />14 - 1'47''37 / 1'32''75 (400m | 200m)<br />15 - 1'50''56 / 1'36''37 (400m | 200m)<br />16 - 4'42''62 (1000m)<br /><br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2125055314946277799?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-65501415040436777342007-11-07T05:13:00.000-08:002007-12-08T05:14:26.741-08:00Distância: 9.000m<br />Intensidade: Leve<br />Tempo: 50'05''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6550141504043677734?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-50016979040633547522007-11-06T05:11:00.000-08:002007-12-08T05:13:24.553-08:00Distância: 7.500m<br />Intensidade: Moderado<br />Tempo: 39'05''<br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-5001697904063354752?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-68101273190560299262007-11-04T05:09:00.000-08:002007-12-08T05:11:11.195-08:00Distância: 10.000m<br />Intensidade: Moderado<br />Tempo: 52'19''<br />TPE: 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-6810127319056029926?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-41394393942648322952007-11-02T05:09:00.000-07:002007-12-08T05:10:25.946-08:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 32'30''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-4139439394264832295?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-20229710331019840452007-11-01T05:08:00.000-07:002007-12-08T05:10:14.807-08:00Distância: 7.500m<br />Intensidade: Moderado<br />Tempo: 37'49''<br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2022971033101984045?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-77131309587212480552007-10-31T05:07:00.000-07:002007-12-08T05:08:20.587-08:00Distância: 6.000m<br />Intensidade: Leve<br />Tempo: 34'42''<br />TPE: 2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7713130958721248055?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-78426444135673661442007-10-30T05:06:00.000-07:002007-12-08T05:07:37.921-08:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 43'51''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7842644413567366144?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-72351386126959920312007-10-26T05:06:00.000-07:002007-12-08T05:06:41.476-08:00Distância: 7.500m<br />Intensidade: Leve<br />Tempo: 41'31''<br />TPE: 3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7235138612695992031?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-28103952110198990232007-10-25T05:04:00.000-07:002007-12-08T05:05:49.875-08:00Distância: 11.000m<br />Intensidade: Moderado<br />Tempo: 58'01''<br />TPE: 6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-2810395211019899023?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0tag:blogger.com,1999:blog-5584605450837151385.post-76395929854086941672007-10-23T05:01:00.000-07:002008-01-15T17:10:06.426-08:00Distância: 9.000m<br />Intensidade: Fartlek<br />Tempo:<br />aquecimento: 6'10''22 (1000m)<br />1 - 3'44''91 / 1'21''14 ( 800m | 200m )<br />2 - 3'53''77 / 1'22''40 ( 800m | 200m )<br />3 - 3'54''74 / 1'31''36 ( 800m | 200m )<br />4 - 3'48''54 / 1'42''13 ( 800m | 200m )<br />5 - 3'40''87 / 1'33''71 ( 800m | 200m )<br />6 - 3'41''74 / 1'38''94 ( 800m | 200m )<br />7 - 3'38''51 / 1'43''28 ( 800m | 200m )<br />8 - 3'29''85 / 1'14''36 ( 800m | 200m )<br /><br />TPE: 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5584605450837151385-7639592985408694167?l=run-allan-run.blogspot.com' alt='' /></div>valerianohttp://www.blogger.com/profile/18340420602596532712noreply@blogger.com0