base branch 12/18. 6 to go.

base branch 11/18. 7 to go.

BPM training - by Sally Edwards in www.howtobefit.com

Base Branch 4-6 weeks

Aim for three 30-minute workouts a week with about 10 minutes in Zone 1, Zone 2, Zone 3.

Your ambient and your resting heart rate and blood pressure will drop and you'll see your body change as you develop your ability to do continuous exercise time
 

Endurance branch 4-6 weeks

Aim for five 30-minute sessions a week. For each workout, spend 5 minutes in Zone 1, 10 minutes in Zone 2 and 15 minutes in Zone 3.

Your body can now carry more oxygen to your muscles and break into your fat storage cells to burn fat calories as it adapts to it's new workload. You'll find yourself going the same distance at a lower heart rate
 

Strength Branch - stay on this branch for maintenance of a healthy, all-around fit lifestyle

Perform four or five training sessions of 30-40 minutes each week divided as follows: Zone 1, 5 minutes; Zone 2, 10 minutes; Zone 3, 20 minutes; Zone 4, 5 minutes.

The next three branches are for those who seek to become high performance athletes…

                              

Cross-train while in each of these zones. This means varying the demands on your body by walking one day, for example, biking the next, and swimming another

                              

by ultra athlete Sally Edwards

base branch 10/18. 8 to go.

base branch 9/18. 9 to go.

base branch 8/18. 10 to go.

base branch 7/18. 11 to go.

"Talvez a felicidade seja isto: não sentirmos que devíamos estar noutro lugar, a fazer outra coisa, sendo outra pessoa", comentário de um suiço sobre o que é a felicidade, in A Geografia da Felicidade de Eric Weiner.

Não sendo uma definição absoluta é um bom barómetro. :)

BPM training - by bikeradar.com

                Zone 6 (94-100% of MHR): For high-intensity interval training to increase maximum power and speed         

                Zone 5 (89-94% of MHR): For raising anaerobic threshold. Good sessions for 10- and 25-mile time-trials.          

148 a 161 Zone 4 (82-89% of MHR): For simulating pace when tapering for a race.         

136 a 148 Zone 3 (75-82% of MHR): For development of aerobic capacity and endurance with moderate volume at very controlled intensity.         

118 a 136 Zone 2 (65-75% of MHR): The basic base training zone. Longish rides of medium stress.         

109 a 118 Zone 1 (60-65% of maximum heart rate): For long, easy rides, to improve the combustion and storage of fats.         

          

Go Slower, Get Faster:   Key session: 3hrs in Zone 2. Stay in the zone and stick to it. Don’t be tempted to push on the hills.       

Burn Fat, Save Time:   Key session: 5min warm-up and then 4-6 30sec sprints with 4-5min rest. (6-8 weeks)       

Became an endurance monster:   Key session: 3-4hrs in Zone 2 with 10min burst of Zone 3-4 every hour.       

http://www.bikeradar.com/fitness/article/training-heart-rate-monitor-basics-28838/          

Camino Torres

Espetacular este Camino Torres para percorrer a pé ou de bicicleta o caminho desde Salamanca a Santiago, passando pelo interior de portugal e muitas das suas aldeias históricas como Almeida, Pinhel, Trancoso, ... e depois Guimarães, Braga, Ponte Lima ... e o resto do camino português já nosso conhecido.