Izinsuku ezimbili ezilandelayo zokuqeqesha seziphelile. Ngiletha kuwe umbiko wendabuko.
Usuku lwesine. Uhlelo:
Ekuseni: Iziphambano eziningi zikhuphuka igquma - amahlandla ayi-11 amamitha ayi-400. Ukuphumula - i-400 metres run elula.
Kusihlwa - weqa ama-8 km ngejubane elijwayelekile.
Usuku lwesihlanu. ULwesihlanu. Uhlelo:
Ekuseni - Khipha ihora eli-1 imizuzu engama-30. Izinga lokutakula.
Kusihlwa - i-10 km ijubane liwela ngokukhuphuka kancane kwejubane.
Usuku lwesine. Ekuseni. Abaningi bagxuma bakhuphuke intaba.
Okwesibili ngesonto, umsebenzi bekuwukuqedela ukweqa okuningi ekukhuphukeni. Ngabhala ngezinzuzo nokubaluleka kwalokhu kuvivinya embikweni wami wokuqala: Umbiko wokuqala
Ngalesi sikhathi umsebenzi wawufana, kuphela kwakudingeka ukwenziwa izikhathi ezi-1 ngaphezulu. Lokho ukuphindeka okungu-11 kwamamitha ayi-400. Ngokumangazayo, ukuzivocavoca kube lula kakhulu kunezinsuku ezimbili ngaphambili. Futhi ikhwalithi yokubulawa yathuthukiswa, futhi ijubane lokuhamba lehla ngemizuzwana engu-6 ngokwesilinganiso. Ngasikhathi sinye, imilenze yami yayisibuhlungu ngemuva kwalokhu kuzivocavoca umzimba.
Njengokupholisa phansi nokuzifudumeza - ukugijima kancane kwamakhilomitha ama-2,5, nokuzivocavoca umzimba okulula.
Usuku lwesine. Ekuseni. Yehla amakhilomitha ayi-8 ngejubane elijwayelekile.
Ukuze "ngigijime" imilenze yami ngemuva kokugxuma okuningi, ngigijime ama-8 km ngejubane lemizuzu engu-4 ngekhilomitha. Isimo sezulu besisibi, umoya ubucishe ube yisiphepho. Kule ndawo, amanye amadolobhana asala engenawo ugesi, njengoba umoya unqamula izintambo zikagesi. Ngakho-ke, kwakunzima kakhulu ukugijima ibanga elide lapho umoya uvunguza ebusweni. Ijubane, ngokuvamile elingaphakeme kimi, belinzima kakhulu.
Usuku lwesihlanu. Ukubuyiselwa kabusha kwehora nehafu.
Into ebaluleke kakhulu yokuqeqesha engiyithanda kakhulu. Inhloso yalokhu kusebenza ukuthola kusuka kwimithwalo ye-tempo. Angizange nginqume ngokuqondile ijubane, ukuze ngingazami ukugijima ngokushesha, futhi ngigijime kuphela ngokuya ngemizwa yami. Ijubane elijwayelekile, ngicabanga, lalicishe libe ngu-4.30 ngekhilomitha. Ngangigijima kalula, nakuba imilenze yami yayisinda. Kuphela ngemuva kwehora lokugijima lapho baqala khona ukusebenza ngokujwayelekile.
Lesi siphambano sokululama kufanele sifakwe njalo ngesonto lokuqeqeshwa, noma ngabe uqeqesha kathathu ngesonto noma ngo-10. Akudingeki ukuthi sibe yihora nohhafu ubude. Othile uzodinga imizuzu engama-40, omunye no-30. Into esemqoka ukuthi awuzihluzi ngenkathi ugijima bese uzijabulisa nje. Ukuphefumula akufanele kuphambuke, ukushaya kwenhliziyo ngesikhathi sokugijima ngokuvamile kuvame ukushaya ama-120.
Kusihlwa. I-Pace cross 10 km ngejubane elikhulayo.
Umongo wesiphambano ukugijima ibanga, ukhuphula kancane ijubane.
Lolu hlobo lomthwalo likuvumela ukuthi ujwayele umzimba wakho ukuthi usebenze ngejubane olidingayo uma uqhathanisa nokukhathala. Okusho ukuthi, okwamanje, angikakulungeli ukugijima wonke amakhilomitha ayi-10 ngejubane elingu-3.20 engilidingayo, engidinga ukuliqhuba uhhafu wemarathon ngedijithi yokuqala. Ngakho-ke, ngokukhuphuka kancane kwebanga ebangeni lamakhilomitha wokugcina ama-2 noma ama-3, ngifinyelela ijubane engilidingayo futhi ngisebenza vele ngokumelene nesizinda sokukhathala.
Ngakho ngaqala ngomoya ophansi. Ngemuva kokugijima ikhilomitha lokuqala ngo-3.53. Wabe esekhulisa kancane ijubane. Ngigijime ikhilomitha lesishiyagalombili ngo-3.30, 9 no-10 ngaya ku-3.21.
Isikhathi esiphelele 36.37. Ijubane elimaphakathi 3.40.
Ngendlela, isimo esithandekayo, ngombono wami, ngamazinga wokugijima emabangeni we-10 km no-marathon wesigamu.
Izindinganiso ze-Bit zehhafu yemarathon egijima phakathi kwamadoda
| Buka | Izikhundla, amazinga | Ubusha | |||||||||||
| I-MSMK | MC | I-CCM | Mina | II | III | Mina | II | III | |||||
| 21097,5 | 1:02.30 | 1:05.30 | 1:08.00 | 1:11.30 | 1:15.00 | 1:21.00 | |||||||
Izindinganiso ze-Bit zehhafu yemarathon egijima phakathi kwabesifazane
| Buka | Izikhundla, amazinga | Ubusha | |||||||||||
| I-MSMK | MC | I-CCM | Mina | II | III | Mina | II | III | |||||
| 21097,5 | 1:13.00 | 1:17.00 | 1:21.00 | 1:26.00 | 1:33.00 | 1:42.00 | |||||||
Amazinga wokukhishwa we-10 km egijima phakathi kwamadoda
| Buka | Izikhundla, amazinga | Ubusha | |||||||||||
| I-MSMK | MC | I-CCM | Mina | II | III | Mina | II | III | |||||
| 10 km | – | – | – | 32:50,0 | 35:00,0 | 38:20,0 | – | – | – | ||||
Izindinganiso zeBit zamakhilomitha ayi-10 ezisebenza phakathi kwabesifazane
| Buka | Izikhundla, amazinga | Ubusha | |||||||||||
| I-MSMK | MC | I-CCM | Mina | II | III | Mina | II | III | |||||
| 10 km | – | – | – | 38:40,0 | 41:50,0 | 45:20,0 | – | – | – | ||||
I-36.37 ngebanga le-10 km yisigaba sabadala sesithathu. Ibanga lesibili le-10 km ngu-34.40. Kimi, lezi zinombolo zanele impela. Ekuqeqesheni kuleli hlobo, ngigijime amashumi amashumi wemizuzu engama-34. Futhi ukusebenzisa i-10 km kumizuzu engama-37 akunzima kakhulu.
Ngasikhathi sinye, ake sibheke amazinga we-half marathon egijima - isigaba sesithathu yihora eli-1 imizuzu engama-21. Ukukhishwa kwesibili yihora eli-1 imizuzu engu-15. Okokuqala, igebe phakathi kwezigaba. Okwesibili, kimi uqobo, ukusebenzisa i-10 km ku-34.40 kulula kakhulu kunokusebenzisa isigamu ehoreni elingu-1 nemizuzu eyi-15.
Ngiyaqonda ukuthi kuya ngokuthi umuntu athuthuke kangcono, isivinini noma ukukhuthazela, kuzoba lula ngaye ukufeza izinga ebangeni elithile. Kepha kubonakala kimi ukuthi ukukhishwa akulingani ngokuphelele. Ngokwami, umbono wami, yize ngivame ukukhubeka ngombono ophambene wokuthi i-10 km kunzima kakhulu ukuyiqhuba, yithi, ngemizuzu engama-36 kunesigamu semarathon ku-1.17.
Ngosuku olulandelayo kuhlelwa usuku lokuphumula, okuyimpoqo lapho kwenziwa noma yiluphi uhlelo lokuqeqesha.
NgeSonto, ukuzikhandla okunzima kakhulu kwesonto lonke kungumsebenzi wesikhawu. Ngakho-ke, usuku lokuphumula lungcono ngaphambi kokuzivocavoca okunzima kakhulu.
