Sanibonani bafundi abathandekayo. Akuhambanga ngokohlelo ngokuphelele, kepha kunenqubekela phambili ebonakalayo.
Nalu uhlelo oluhleliwe:
Uhlelo lwamasonto onke.
UMsombuluko: ekuseni - abaningi bagxumela ekukhuphukeni kwamamitha ayi-12 x 400 ngemuva kwamamitha angama-400 ngokugijima okulula
Kusihlwa - isiphambano esihamba kancane nge-10 km
NgoLwesibili: kusihlwa - tempo cross 15 km
NgoLwesithathu: ekuseni - Ukuzivocavoca umzimba jikelele. Iziqephu ezi-3
Kusihlwa - isiphambano esisheshayo esingu-15 km
ULwesine: ekuseni - abaningi bagxuma bakhuphuke umqansa ngamamitha ayi-13 x 400 ngemuva kwamamitha angama-400 ngokugijima okulula
Kusihlwa - ukuwela kabusha kwe-15 km
ULwesihlanu: ekuseni - isiphambano esihamba kancane ngama-20 km
Kusihlwa - ukuwela ngesivinini se-10 km
NgoMgqibelo - ezokungcebeleka
NgeSonto - Ekuseni - Isikhawu Workout izikhathi ezingama-20 zamamitha ayi-100 - sebenza ngejubane eliyisisekelo namasu wokugijima.
Kusihlwa - weqa ijubane elingu-15 km
Ukuzivocavoca okubili okuvela kulolu hlelo kwehlulekile, okungukuhamba kancane kwe-20 km ngoLwesihlanu. Kusukela lapho ngiphuma ngiphuma ngiya kuye, kwakukhona isichotho emgwaqweni, ngenxa yalokho ngemuva kwemizuzu eyi-10 kwadingeka ngiphindele emuva. Ngakho-ke, nginqume ukwenza usuku lokuphumula ngoLwesihlanu, nokugcwalisa uhlelo lwangoLwesihlanu ngoMgqibelo. Ngenxa yalokhu, angikwazanga ukugijima isiphambano eside, kepha ngenza ithempeli elingu-10 km. Kepha ngesikhathi esibi, engakwazi ukuphela ngisho kusuka kumizuzu engama-37.
NgeSonto, ngenxa yomsebenzi, angikwazanga ukuqedela isiphambano se-15 km.
Lonke uhlelo lwalandelwa ngokuqinile.
Izinguquko ezinhle ngemuva kwamasonto amabili
Nginomuzwa wokuthi ukweqa okuningi kuzenzile. Okokuqala, umphumela omuhle wawusehlakalweni sokuqala sethempeli samakhilomitha ayi-15, isivinini esilinganisiwe esasiphakeme kunejubane elijwayelekile lerekhodi lami lengxenye yemarathon. Okwesibili, izinguquko ezibonakalayo ekusebenzeni kwamasu, lapho umlenze usuvele ubekwe ngokuzenzakalela ngaphansi kwawo. Akudingeki nokuthi alawulwe ngalokhu njengakuqala.
Kakade yingxenye ebalulekile yeziphambano engiyigijimayo ngenqubo yokugoqa kusuka kuzwane kuya esithendeni. Noma ngingekwazi ukusimela ngokuphelele isiphambano ngale ndlela okwamanje. Ngasikhathi sinye, ukugijima kwetempo kusaqhubeka kusuka esithendeni kuye ozwaneni.
Iphethwe ukwandisa imvamisa yesinyathelo iye ku-180-186. Yize kuze kube manje ngikhombisa kuphela le mvamisa lapho ngiyilawula. Lapho nje ngiyeka ukuwulandela, ngokushesha ngiqala ukundiza emoyeni futhi imvamisa yehlela ku-170.
Imiphumela emibi yokuqeqeshwa kwamasonto amabili.
Njengoba kujwayele ukwenzeka, ngabanjwa njengo “Martyn eya ensipho”. Ukweqile ngokweqa okuningi. Kube nokwanda kwevolumu yokwenziwa kokuqhuma okuningi kuhlelo. Kepha akukho kwanda ngejubane lokubulawa. Ngasikhathi sinye, ekuzivocavoca ngakunye, nginyuse ijubane elijwayelekile lokudlulisa isilayidi ngemizuzwana emi-5-6. Ngenxa yalokhu, izinhlungu ezingathandeki zavela ematendeni e-Achilles emilenzeni yomibili.
Ngiyaqonda ukuthi lokhu kwenzeke ngokunembile ngenxa yobuthakathaka bokugcina, ngoba ukuqeqeshwa ngokomzimba okujwayelekile akukwanele ukubanika umthwalo onjalo. Ngalokhu, ngesonto elizayo ngizokwenza ukweqa okuningi kokuzivocavoca okukodwa nengxenye yemali emenyezelwe. Futhi kokunye ukuzivocavoca, ngizothatha indawo yokuxhuma okuningi nge-OPP complex ukuqinisa amalunga omlenze. Okufanayo kuya ekusebenzeni kwethempeli, lapho kwenzeka khona ubuhlungu ematendeni e-Achilles. Ngizobuyisela iziphambano ezihamba kancane, ngemuva kwalokho ngizokwenza uchungechunge olu-1-2 lokuzivocavoca umzimba jikelele.
Isiphetho ngesonto lesibili
Angizange ngilalele umzimba wami, yize ngabona ukuthi angidingi ukukhuphula ijubane ngokuxhuma okuningi. Ngeshwa, injabulo yalimaza. Ukuphambuka ohlelweni kwanika ubuhlungu ematendeni e-Achilles.
Ngasikhathi sinye, inqubo yokugijima, imvamisa nekhwalithi yokususa ithuthuke kakhulu.
Ngokususelwe kukho konke lokhu, ngishiya ukweqa okuningi, kepha ngejubane elizolile nangevolumu encane. Ngiqala ukuqeqesha imilenze yami ngokuzivocavoca umzimba. Okwamanje, ngiyayekelela imilenze yami ukuze izinhlungu ezincane zingakhulumi ngandlela thile zibe nzima, ngakho-ke ngiyeke umsebenzi wethempeli ngesonto elizayo.
Kusuka kokuhlangenwe nakho, imilenze kufanele yelaphe isikhathi esingangesonto. Ngakho-ke, okwamanje, ngizohlikihla indawo elimele, ngisebenzise amafutha okugcoba namabhandeshi okunwebeka, futhi ngisuse umthwalo omkhulu wokushaqeka ezintendeni ze-Achilles.
Iphutha elikhulu ukungasebenzisi uhlelo olumenyezelwe.
Ukuzivocavoca okuhle kakhulu kungukujima kwangoLwesine kokugxuma okuningi. Kuqediwe ngokushesha, kahle futhi ngobuningi. Ngakujabulela ukuqeqeshwa.
Isamba samamayela singamakhilomitha ayi-118 ngesonto. Okungukuthi ama-25 angaphansi kwalowo omenyezelwe (ngizochaza: emijahweni emibili ehamba kancane ngigijime amakhilomitha ama-5 ngaphezu kwalowo omenyezelwe, ngakho-ke, yize ngingaqedanga izinhlanga ezimbili ezingama-20 no-15 km, ivolumu isengaphansi kwama-25 km kuphela). Kulokhu, akubalulekile, ngoba ukwanda kwamavolumu akukabi umsebenzi obalulekile. Ngizoqala ukukhulisa ivolumu iye ku-160-180 km ngesonto emavikini ama-2.
P.S. Lapho kuvela ubuhlungu, futhi lokhu kwenzeka, ngeshwa, hhayi kuyaqabukela, uma usebenzela umphumela, kungcono ukusabela ngokushesha okukhulu futhi ushintshele ohlotsheni lomthwalo osichithe isikhathi esincane nomzimba onempilo, futhi ongathinti indawo ethintekile. Ngakho-ke, kwesinye isikhathi izilonda ezinjalo zivumela ukusebenza kwemingcele eyengeziwe yomzimba. Ngenxa yalokhu, ukulimala ngeke kukhishwe ohlelweni lokuziqeqesha, kepha ngasikhathi sinye kuzosiza ukugxila enkingeni nokuthatha izinyathelo ezingeke zivumele ukuthi inkinga iphinde ibuye ngokuzayo.
