Sawubona. Ungafunda ngolokuqala lapha: Usuku lokuqala lokulungiselela uhhafu wemarathon nemarathon. Ake ngikukhumbuze ukuthi inhloso ukuthuthukisa umphumela we-marathon kusuka ku-1.16.56, okhonjiswe ekuqaleni kukaNovemba 2015 kuya ku-1.11.00, ngonyaka. Futhi, ngokufanele, umphumela we-marathon kufanele uthuthukiswe ube ngamahora ama-2 imizuzu engama-37.
Uhlelo luhlukaniswe ngemijikelezo yamaviki amathathu (izinsuku ezingama-21). Isonto ngalinye lifaka ukuzivocavoca okungu-11. Usuku oluphelele lokuphumula, nolunye usuku nokuzivocavoca okukodwa. Ezinye izinsuku zifaka ukusebenzisa okungu-2 ngosuku. Ngakho-ke, ngoLwesibili kungukuzivocavoca okukodwa. NgoMgqibelo usuku oluphelele lokuphumula.
Usuku lwesibili. NgoLwesibili. Uhlelo:
I-Pace cross 15 km. Ijubane elidingekayo yimizuzu engu-3.45 ngekhilomitha.
Usuku lwesithathu. NgoLwesithathu. Uhlelo:
Ekuseni - Ukuqeqeshwa ngokomzimba okujwayelekile kwawo wonke amaqembu emisipha.
Kusihlwa - isiphambano esihamba kancane se-15 km ngokuqeqeshwa kwezinto ezithile zendlela yokusebenza.
Usuku lwesibili. Ukuwela kwesikhashana.
Ngemuva kokwenza ukweqa okuningi ekukhuphukeni, imisipha yethole yaqaqamba kahle, ngoba kwase kuphele izinyanga ezimbalwa bengawutholi umthwalo onjalo. Ngakho-ke, isiphambano sethempeli sathembisa ukuthi sizobanzima. Ijubane elimenyezelwe liyimizuzu engu-3.45 ngekhilomitha, elihamba kancane kunesivinini esidingekayo semarathon ngenxa ye-2.37.
Isiphambano sigijime ntambama ngo-16.00.
Ukudla - ibhulakufesi ngo-8.30 - i-pilaf ngenkomo. Ngemuva kwamahora ama-2, ukudla okulula - itiye nge-bun. Ukudla kwasemini ngo-13.00 - ipasta njengomthombo wama-carbohydrate emjahweni. Isidlo sakusihlwa - i-pilaf ngenkomo.
Ngokuya ngokuthi ukudla kwakho kugaya kahle kangakanani, yidla amahora angu-2-3 ngaphambi kokuqala ukuzivoxavoxa kanzima. Endabeni yami, ngizama ukudla emahoreni ama-3, ngoba ngesikhathi esincane ukudla akunaso isikhathi sokugayeka ngokuphelele futhi kuzwakale ukungakhululeki ekuqaleni kokuzivocavoca.
Ibanga lesiphambano liqukethe amakhilomitha ama-3 amahlanu. Owokuqala nowesithathu bagijima kuma-asphalt nase-slabs paving. Okwesibili ku-primer.
I-5 km yokuqala idlule ngqo ngokwesheduli - 18.45. Ehlokweni lesibili, kwakudingeka ngigijime odakeni, okwakudala izinsimbi zokuzenzela ematheni.
Futhi, kwakukhona isilayidi samamitha ayi-800 endleleni, ngakho ijubane lehla ngokufanele, lafika ku-3.51. Ngenxa yalokhu, bekufanele ngigijime ama-5 km wokugcina. Isikhathi esiphelele 56.38. Ijubane eliphakathi nendawo 3.46 ngekhilomitha ngalinye. Ngacishe ngabhekana nalo msebenzi, yize kwakunzima kakhulu ukugijima ngemuva kokugxuma okuningi. Imilenze igijime ize ifike kumakhilomitha ayi-10 kuphela.
Usuku lwesithathu. I-GPP nesiphambano esihamba kancane.
Ekuseni. I-OFP. Ku-10.00
Ukudla: Ukudla kwasekuseni ngo-8.00, iphalishi le-buckwheat. Ngemuva kokuzivocavoca kokuqala, itiye nesinkwa neqanda elibilisiwe. Ukudla kwasemini ngo-13.00 - i-pasta. Ukudla kwakusihlwa ngo-17.30 - amazambane othosiwe.
Kulesi sigaba, ngenza ukuzivocavoca okujwayelekile ngokomzimba kuphela ngenhloso yokwethula, ngaphandle kwenani elikhulu lokuphindaphinda kanye nokuphumula okujwayelekile phakathi kokuzivocavoca.
Ngithathe izivivinyo zawo wonke amaqembu emisipha. Okungukuthi: cindezela ukusonta - izikhathi ezingama-40; ukuhamba ngesisekelo, ukuphakama okungama-25 cm - imizuzu emibili; Cindezela emuva - izikhathi ezingama-20; isebenza ngaphandle kwesisindo esingeziwe - imizuzu emibili; kettlebell swings 24 kg (jika) - izikhathi 30; ukuphakama okuphezulu kwethanga endaweni - 2 iminithi; Isibhamu - 15 emlenzeni ngamunye.
Ukuphumula phakathi kokuzivocavoca kusuka kumasekhondi ayi-10 kuye kwangama-30, kuya ngamandla okuvivinya umzimba. Njengoba ukwazi ukubona, ukuzivocavoca akunzima, kepha kufaka cishe wonke amaqembu emisipha, ngaphandle kwezingalo. Ngizofaka ukuzivocavoca izandla emjikelezweni olandelayo wezinsuku ezingama-21 ebusika.
Kuqediwe uchungechunge ezimbili. Ukuzivocavoca konke, kufaka phakathi ukufudumala nokuphola, akuthathanga ngaphezu kwemizuzu engama-40.
Kusihlwa. Slow cross 15 km. 16.00
Slow cross 15 km. Isikhathi esidingekayo ngu-4.20 ngekhilomitha.
Inhloso bekuwukululama ekuqeqeshweni okujwayelekile ngokomzimba kanye nesiphambano se-tempo. Umsebenzi bekuwukugijima ngejubane elingu-4.20 ngekhilomitha. Kwakulula ukugijima. Ebangeni nginqume ukusebenzela i-cadence nomsebenzi wehlombe. Noma kunalokho, qiniseka ukuthi amahlombe awahambi ngenkathi ugijima. Njengoba ngibhalile embikweni wokugcina, ngizama ukukhetha izinto ezingama-1-2 zobuchwepheshe esiphambanweni ngasinye esihamba kancane bese ngigxila kuso. Ukuletha ku-automatism.
Ngeshwa, ngemuva kwamakhilomitha ayi-11 kwaqala imvula enkulu futhi ebandayo. Bekumele ngisheshise kancane ukuze umzimba ungaqali ukuphola. Isikhathi esiphelele - 1 h 3 m 21 s. Ikhilomitha ngalinye lingu-4.13 ngenxa yekhilomitha elingu-4 lokugcina, obekufanele likhuphule ijubane.
