Amtc Fortius Program

Name : AMTC Fortius MD Competition :
Periode / Phase MLD, RW : Tranmutation Periode / Phase FM : Accumulation LD/RW Personal Best :
Block / Weeks : 03/07-08 FM Achievement Goals :
23. MONDAY 24. TUESDAY 25. WEDNESDAY 26. THURSDAY 27. FRIDAY 28. SATURDAY 29. SUNDAY
M: EN M: TH M: EN M: TH M: EN M: AR M: LR
D. Stretch + R. Drills 20' Jogging+ R. Drills D. Stretch + R. Drills 20' Jogging+ R. Drills D. Stretch + R. Drills Dynamic Stretching D. Stretch + R. Drills
Easy Run Track Session Easy Run Track Session Easy Run Gym Session Long Run (Road)
G1: 4 Km + 7 Km + 2 Km MD: 2 x 1600 M (PR 5 K) G1: 4 Km + 7 Km + 2 Km 100, 300, 500, 800 M, 1 Km G1: 4 Km + 7 Km + 2 Km MD, LD, RW: 95% RM G1: 15 Km
G2: 2 Km + 5 Km + 2 Km LD: 2 x 3000 M (PR 10 K) G2: 2 Km + 5 Km + 2 Km Max, PR: 800, 1500,3 K,5 K G2: 2 Km + 5 Km + 2 Km 2 Set x 6 Item x 4 Rep G2: 13 Km
G1: 4 Km + 9 Km + 2 Km Rest: 3' G1: 4 Km + 9 Km + 2 Km 400, 800 M, 1 K, 1,5 K, 2 K G1: 4 Km + 10 Km + 2 Km Rest: 6' G1: 19 Km
G2: 2 Km + 7 Km + 2 Km G2: 2 Km + 7 Km + 2 Km PR: 800, 1,5 K, 3 K, 5 K, 10 KG2: 2 Km + 8 Km + 2 Km G2: 17 Km
Pace: Easy Pace: Easy Rest: 1'-3' Pace: Easy FM: 75% RM G1: 32 Km
G1: 4 Km + 14 Km + 2 Km G1: 4 x (2400, 2000, 1600 M) G1: 4 Km + 14 Km + 2 Km G1: 11 Km, 9 Km G1: 4 Km + 15 Km + 2 Km 6 Set x 6 Item x 6 Rep G2: 30 Km
G2: 2 Km + 12 Km + 2 Km G2: 3 x (2400, 2000, 1600 M) G2: 2 Km + 12 Km + 2 Km G2: 9 Km, 7 Km G2: 2 Km + 13 Km + 2 Km Pace: Progressive
Pace: Easy Pace: Tempo, Rest: 1'-2' Pace: Easy Pace: Tempo, Rest: 5' Pace: Easy
Flexibility 10' Run + Flexibility Flexibility 10' Run + Flexibility Flexibility Flexibility Flexibility
A: ST A: RR A: ST A: RR A: RR A: Rest A: Rest
Recovery Run: 30' Warm Up Recovery Run: 30' Warm Up Warm Up
Strength Training Recovery Run Strength Training Recovery Run Recovery Run
3 Set x 6 Item x 20 Rep MD: 30' , LD, RW,FM: 50' 3 Set x 6 Item x 20 Rep MD: 30' , LD, RW,FM: 50' MD: 30' , LD, RW,FM: 50'
Rest: 2' Pace: Recovery Rest: 2' Pace: Recovery Pace: Recovery
Flexibility Flexibility Flexibility Flexibility Flexibility
30. MONDAY 31. TUESDAY 01. WEDNESDAY 02. THURSDAY 03. FRIDAY 04. SATURDAY 05. SUNDAY
M: EN M: TH M: EN M: TT M: EN M: AR M: LR
D. Stretch + R. Drills 20' Jogging + R. Drills D. Stretch + R. Drills 20' Jogging+ R. Drills D. Stretch + R. Drills Dynamic Stretching D. Stretch + R. Drills
Easy Run Track Session Easy Run Track Session Easy Run Gym Session Long Run (Road)
G1: 4 Km + 6 Km + 2 Km MD: 20' G1: 4 Km + 7 Km + 2 Km 800 M, 1000 M G1: 4 Km + 7 Km + 2 Km MD, LD, RW: 95% RM G1: 14 Km
G2: 2 Km + 4 Km + 2 Km LD: 30' G2: 2 Km + 5 Km + 2 Km PR: 1,5 Km, 3 Km G2: 2 Km + 5 Km + 2 Km 2 Set x 6 Item x 4 Rep G2: 12 Km
G1: 4 Km + 9 Km + 2 Km 100 M Fast - 100 M Jogging G1: 4 Km + 9 Km + 2 Km 1200 M, 2000 M G1: 4 Km + 9 Km + 2 Km Rest: 6' G1: 18 Km
G2: 2 Km + 7 Km + 2 Km G2: 2 Km + 7 Km + 2 Km PR: 3 Km, 5 Km G2: 2 Km + 7 Km + 2 Km G2: 16 Km
Pace: Easy Pace: Easy Rest: 3' Pace: Easy FM: 75% RM G1: 30 Km
G1: 4 Km + 13 Km + 2 Km 4 x 9', 7', 5' G1: 4 Km + 14 Km + 2 Km TT: 5 Km G1: 4 Km + 14 Km + 2 Km 6 Set x 6 Item x 6 Rep G2: 28 Km
G2: 2 Km + 11 Km + 2 Km Pace: Tempo G2: 2 Km + 12 Km + 2 Km Pace: Treshold G2: 2 Km + 12 Km + 2 Km Pace: Progressive
Pace: Easy Rest: 1', 1,5', 2' Pace: Easy Pace: Easy
Flexibility Flexibility Flexibility 10' Run + Flexibility Flexibility Flexibility Flexibility
A: ST A: RR A: ST A: RR A: RR A: Rest A: Rest
Recovery Run: 30' Warm Up Recovery Run: 30' Warm Up Warm Up
Strength Training Recovery Run Strength Training Recovery Run Recovery Run
3 Set x 6 Item x 20 Rep MD: 30' , LD, RW,FM: 50' 3 Set x 6 Item x 20 Rep MD: 30' , LD, RW,FM: 50' MD: 30' , LD, RW,FM: 50'
Rest: 2' Pace: Recovery Rest: 2' Pace: Recovery Pace: Recovery
Flexibility Flexibility Flexibility Flexibility Flexibility
VOLUME 113 108 Recovery Run (RR) 34% 38 37
VCR Form Pace Form Pace General Endurance (EN) 38% 43 41
Long Run (LR) 28% 32 30
Treshold (TH) 0% 0 0
TOTAL ABSOLUTE 100% 113 108
Track Session
Date 23 Januari 2023 Warm Up + Cooling Down
Coach Agung Mulyawan TOTAL ABSOLUTE 128% 145 138
PACE CHART ATLET-ATLET AMTC: MD G1
Easy Run Medium Run Tempo Long Run Treshold Interval
No. Nama M/S /Km 400 M /Km 400 M /Km 400 M /Km 400 M /Km 400 M /Km 400 M
M D M D M D M D M D M D M D M D M D M D M D M D
1 Mahdang 5.04 3 53 1 33 3 40 1 28 3 29 1 24 4 21 1 44 3 22 1 21 3 0 1 12
2 Juan Arya 4.88 4 1 1 36 3 48 1 31 3 36 1 26 4 30 1 48 3 29 1 24 3 6 1 15
3 Muhardin 4.52 4 20 1 44 4 6 1 38 3 53 1 33 4 51 1 56 3 46 1 30 3 21 1 20
1 Meryl N 3.92 5 0 2 0 4 43 1 53 4 29 1 47 5 36 2 14 4 20 1 44 3 52 1 33
2 Lia R 3.44 5 42 2 17 5 23 2 9 5 6 2 2 6 22 2 33 4 57 1 59 4 24 1 46
PACE CHART ATLET-ATLET AMTC: LD/RW G1
1 Tazi A D 4.88 4 1 1 36 3 48 1 31 3 36 1 26 4 30 1 48 3 29 1 24 3 6 1 15
2 Farhan A L 4.68 4 11 1 41 3 57 1 35 3 45 1 30 4 41 1 52 3 38 1 27 3 14 1 18
3 Ai Kusmiati 4.16 4 43 1 53 4 27 1 47 4 13 1 41 5 16 2 7 4 5 1 38 3 39 1 27
4 Tesa Sanjani 2.80 7 0 2 48 6 37 2 39 6 16 2 30 7 50 3 8 6 4 2 26 5 25 2 10
1 Gina Fitriani 3.64 5 23 2 9 5 5 2 2 4 49 1 56 6 1 2 25 4 40 1 52 4 10 1 40
2 Yunita M 2.48 7 54 3 10 7 28 2 59 7 4 2 50 8 51 3 32 6 51 2 45 6 7 2 27
3 Suci L 2.38 8 14 3 18 7 47 3 7 7 22 2 57 9 13 3 41 7 9 2 51 6 22 2 33
PACE CHART ATLET-ATLET AMTC: FM 1
1 Dikki A Majid 4.48 4 23 1 45 4 8 1 39 3 55 1 34 4 54 1 57 3 48 1 31 3 6 1 14
2 Pasha 4.38 4 29 1 47 4 14 1 41 4 0 1 36 5 0 2 0 3 53 1 33 3 10 1 16
1 Dwi Tiansi 0.00 ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ###
EN EN TH LR TH IT
4.28 233.43 93.37 4.54 220.46 88.18 4.79 208.86 83.54 3.83 ### ### 4.94 ### ### 5.54 ### ###
4.15 241.08 96.43 4.39 227.69 91.07 4.64 215.70 86.28 3.71 ### ### 4.78 ### ### 5.37 ### ###
3.84 260.28 104.11 4.07 245.82 98.33 4.29 232.88 93.15 3.44 ### ### 4.43 ### ### 4.97 ### ###
3.33 300.12 120.05 3.53 283.45 113.38 3.72 268.53 107.41 2.98 ### ### 3.84 ### ### 4.31 ### ###
2.92 342.00 136.80 3.10 323.00 129.20 3.27 306.00 122.40 2.61 ### ### 3.37 ### ### 3.78 ### ###
EN EN TH LR IT IT
4.15 241.08 96.43 4.39 227.69 91.07 4.64 215.70 86.28 3.71 ### ### 4.78 ### ### 5.37 ### ###
3.98 251.38 100.55 4.21 237.42 94.97 4.45 224.92 89.97 3.56 ### ### 4.59 ### ### 5.15 ### ###
3.54 282.81 113.12 3.74 267.09 106.84 3.95 253.04 101.21 3.16 ### ### 4.08 ### ### 4.58 ### ###
2.38 420.17 168.07 2.52 396.83 158.73 2.66 375.94 150.38 2.13 ### ### 2.74 ### ### 3.08 ### ###
3.09 323.21 129.28 3.28 305.25 122.10 3.46 289.18 115.67 2.77 ### ### 3.57 ### ### 4.00 ### ###
2.11 474.38 189.75 2.23 448.03 179.21 2.36 424.45 169.78 1.88 ### ### 2.43 ### ### 2.73 ### ###
2.02 494.32 197.73 2.14 466.85 186.74 2.26 442.28 176.91 1.81 ### ### 2.33 ### ### 2.62 ### ###
EN EN TH LR IT IT
3.81 262.61 105.04 4.03 248.02 99.21 4.26 234.96 93.98 3.40 ### ### 4.39 ### ### 5.38 ### ###
3.72 268.60 107.44 3.94 253.68 101.47 4.16 240.33 96.13 3.33 ### ### 4.29 ### ### 5.26 ### ###
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1 Mahdang 5.08 3 52 1 33 3 39 1 27 3 27 1 23 4 19 1 44 3 21 1 20 2 59 1 12
2 Juan Arya 4.92 3 59 1 36 3 46 1 30 3 34 1 26 4 27 1 47 3 27 1 23 3 5 1 14
3 Muhardin 4.56 4 18 1 43 4 4 1 37 3 51 1 32 4 49 1 55 3 44 1 30 3 19 1 20
1 Meryl N 3.96 4 57 1 59 4 41 1 52 4 26 1 46 5 32 2 13 4 18 1 43 3 50 1 32
2 Lia R 3.48 5 38 2 15 5 19 2 8 5 2 2 1 6 18 2 31 4 53 1 57 4 21 1 44
1 Tazi A D 4.92 3 59 1 36 3 46 1 30 3 34 1 26 4 27 1 47 3 27 1 23 3 5 1 14
2 Farhan A L 4.72 4 9 1 40 3 55 1 34 3 43 1 29 4 39 1 52 3 36 1 26 3 13 1 17
3 Ai Kusmiati 4.20 4 40 1 52 4 25 1 46 4 11 1 40 5 13 2 5 4 3 1 37 3 36 1 27
4 Tesa Sanjani 2.82 6 57 2 47 6 34 2 38 6 13 2 29 7 47 3 7 6 2 2 25 5 22 2 9
1 Gina Fitriani 3.68 5 20 2 8 5 2 2 1 4 46 1 54 5 58 2 23 4 37 1 51 4 7 1 39
2 Yunita M 2.50 7 51 3 8 7 24 2 58 7 1 2 48 8 46 3 31 6 48 2 43 6 4 2 25
3 Suci L 2.40 8 10 3 16 7 43 3 5 7 19 2 55 9 8 3 39 7 5 2 50 6 19 2 32
1 Dikki A Majid 4.52 4 20 1 44 4 6 1 38 3 53 1 33 4 51 1 56 3 46 1 30 3 4 1 14
2 Pasha 4.42 4 26 1 46 4 11 1 41 3 58 1 35 4 58 1 59 3 51 1 32 3 9 1 15
1 Dwi Tiansi 0.00 ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ###
EN EN TH LR TH IT
4.32 231.59 92.64 4.57 218.72 87.49 4.83 207.21 82.88 3.86 ### ### 4.98 ### ### 5.59 ### ###
4.18 239.12 95.65 4.43 225.84 90.33 4.67 213.95 85.58 3.74 ### ### 4.82 ### ### 5.41 ### ###
3.88 258.00 103.20 4.10 243.66 97.47 4.33 230.84 92.34 3.47 ### ### 4.47 ### ### 5.02 ### ###
3.37 297.09 118.84 3.56 280.58 112.23 3.76 265.82 106.33 3.01 ### ### 3.88 ### ### 4.36 ### ###
2.96 338.07 135.23 3.13 319.28 127.71 3.31 302.48 120.99 2.64 ### ### 3.41 ### ### 3.83 ### ###
EN EN TH LR IT IT
4.18 239.12 95.65 4.43 225.84 90.33 4.67 213.95 85.58 3.74 ### ### 4.82 ### ### 5.41 ### ###
4.01 249.25 99.70 4.25 235.40 94.16 4.48 223.02 89.21 3.59 ### ### 4.63 ### ### 5.19 ### ###
3.57 280.11 112.04 3.78 264.55 105.82 3.99 250.63 100.25 3.19 ### ### 4.12 ### ### 4.62 ### ###
2.40 417.19 166.88 2.54 394.01 157.60 2.68 373.27 149.31 2.14 ### ### 2.76 ### ### 3.10 ### ###
3.13 319.69 127.88 3.31 301.93 120.77 3.50 286.04 114.42 2.80 ### ### 3.61 ### ### 4.05 ### ###
2.13 470.59 188.24 2.25 444.44 177.78 2.38 421.05 168.42 1.90 ### ### 2.45 ### ### 2.75 ### ###
2.04 490.20 196.08 2.16 462.96 185.19 2.28 438.60 175.44 1.82 ### ### 2.35 ### ### 2.64 ### ###
EN EN TH LR IT IT
3.84 260.28 104.11 4.07 245.82 98.33 4.29 232.88 93.15 3.44 ### ### 4.43 ### ### 5.42 ### ###
3.76 266.17 106.47 3.98 251.38 100.55 4.20 238.15 95.26 3.36 ### ### 4.33 ### ### 5.30 ### ###
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GOAL RACE PACE ATLET-ATLET AMTC: ALTIUS MD
800 M 1500 M 3000 M 5000 M
No. Nama M/S Time 400 M Time 400 M Time 400 M Time 400 M M/S (MD)
M D M D M D M D M D M D M D M D
1 Mahdang 5.18 1 55 0 57 3 56 1 3 9 12 1 14 16 5 1 17 5.62
2 Juan Arya 5.00 1 59 0 59 4 4 1 5 9 31 1 16 16 40 1 20 5.44
3 Muhardin 4.64 2 7 1 4 4 21 1 10 10 16 1 22 17 58 1 26 5.08
4 Meryl N 4.04 2 24 1 12 4 56 1 19 11 47 1 34 20 38 1 39 4.48
5 Lia R 3.56 2 41 1 21 5 32 1 28 13 23 1 47 23 24 1 52 4.00
GOAL RACE PACE ATLET-ATLET AMTC: LD
800 M 1500 M 3000 M 5000 M 10000 M
No. Nama M/S Time 400 M Time 400 M Time 400 M Time 400 M Time 400 M M/S
M D M D M D M D M D M D M D M D M D M D
1 Tazi A D 5.00 2 4 1 2 4 6 1 5 9 10 1 13 16 2 1 17 33 20 1 20 5.22
2 Farhan A L 4.80 2 9 1 4 4 15 1 8 9 33 1 16 16 42 1 20 34 43 1 23 5.02
3 Ai Kusmiati 4.24 2 25 1 12 4 47 1 17 10 49 1 27 18 54 1 31 39 18 1 34 4.46
4 Tesa Sanjani 2.84 3 31 1 45 6 59 1 52 16 9 2 9 28 13 2 15 58 41 2 21 3.06
5 Gina Fitriani 3.76 2 42 1 21 5 22 1 26 12 12 1 38 21 19 1 42 44 20 1 46 3.98
6 Yunita M 2.52 3 55 1 58 7 48 2 5 18 12 2 26 31 48 2 33 66 8 2 39 2.74
7 Suci L 2.40 4 6 2 3 8 9 2 10 19 7 2 33 33 23 2 40 69 27 2 47 2.62
GOAL RACE PACE ATLET-ATLET AMTC: FM
3000 M 5000 M 10000 M HM FM
No. Nama M/S Time 400 M Time 400 M Time 400 M Time 400 M Time 400 M
M D M D M D M D M D M D H M D M D H M D M D
1 Dikki A Majid 4.72 9 13 1 14 16 12 1 18 33 38 1 21 1 15 8 1 30 2 36 50 1 29
2 Pasha 4.62 9 25 1 15 16 33 1 19 34 21 1 22 1 16 45 1 32 2 40 14 1 31
GOAL RACE PACE ATLET-ATLET AMTC: FM
3000 M 5000 M 10000 M HM FM
No. Nama M/S Time 400 M Time 400 M Time 400 M Time 400 M Time 400 M
M D M D M D M D M D M D H M D M D H M D M D
1 Dwi Tiansi 0.00 ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ### ###
800 M 1500 M 3000 M 5000 M
6.97 143.50 1 114.80 57.40 6.35 157.47 3 236.20 62.99 5.44 183.86 9 551.57 73.54 5.18 193.05 16 965.25 77.22
6.75 148.24 1 118.60 59.30 6.15 162.68 4 244.01 65.07 5.25 190.48 9 571.43 76.19 5.00 200.00 16 1000.00 80.00
6.30 158.75 2 127.00 63.50 5.74 174.20 4 261.31 69.68 4.87 205.25 10 615.76 82.10 4.64 215.52 17 1077.59 86.21
5.56 180.01 2 144.01 72.00 5.06 197.53 4 296.30 79.01 4.24 235.74 11 707.21 94.30 4.04 247.52 20 1237.62 99.01
4.96 201.61 2 161.29 80.65 4.52 221.24 5 331.86 88.50 3.74 267.52 13 802.57 107.01 3.56 280.90 23 1404.49 112.36
800 M 1500 M 3000 M 5000 M 10000 M

6.47 154.49 2 123.59 61.80 6.11 163.74 4 245.60 65.49 5.45 183.49 9 550.46 73.39 5.20 192.31 16 961.54 76.92 5.00 200.00 33 2000.00 80
6.22 160.65 2 128.52 64.26 5.87 170.26 4 255.39 68.10 5.23 191.13 9 573.39 76.45 4.99 200.32 16 1001.60 80.13 4.80 208.33 34 2083.33 83.3333
5.53 180.82 2 144.65 72.33 5.22 191.64 4 287.46 76.65 4.62 216.38 10 649.13 86.55 4.41 226.78 18 1133.89 90.71 4.24 235.85 39 2358.49 94.3396
3.79 263.55 3 210.84 105.42 3.58 279.31 6 418.97 111.73 3.10 323.04 16 969.12 129.22 2.95 338.57 28 1692.85 135.43 2.84 352.11 58 3521.13 140.845
4.94 202.63 2 162.10 81.05 4.66 214.75 5 322.12 85.90 4.10 244.00 12 731.99 97.60 3.91 255.73 21 1278.64 102.29 3.76 265.96 44 2659.57 106.383
3.40 294.33 3 235.46 117.73 3.21 311.93 7 467.90 124.77 2.75 364.06 18 1092.18 145.62 2.62 381.56 31 1907.81 152.63 2.52 396.83 66 3968.25 158.73
3.25 307.81 4 246.24 123.12 3.07 326.22 8 489.33 130.49 2.62 382.26 19 1146.79 152.91 2.50 400.64 33 2003.21 160.26 2.40 416.67 69 4166.67 166.667
3000 M 5000 M 10000 M HM FM

5.43 184.23 9 552.69 73.69 5.14 194.37 16 971.86 77.75 4.96 201.78 33 2017.76 80.7103 4.44 225.39 75 4507.75 90.16 4.48 223.02 156 9410.12 89.21
5.31 188.22 9 564.65 75.29 5.04 198.58 16 992.89 79.43 4.85 206.14 34 2061.43 82.4572 4.34 230.27 76 4605.32 92.11 4.39 227.84 160 9613.81 91.14
3000 M 5000 M 10000 M HM FM

0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! 0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! 0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! 0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0! 0.00 #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Amtc Fortius Program

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Name : AMTC Fortius MD Competition :

800 M 1500 M 3000 M 5000 M 10000 M

3000 M 5000 M 10000 M HM FM

3000 M 5000 M 10000 M HM FM

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