Sati na horo na uku na shiri don rabin gudun fanfalaki da gudun fanfalaki ya ƙare.
An tsara wannan makon ne don ƙarewa cikin zagaye na sati 3 tare da girmamawa akan motsawar tsalle mai yawa.
Koyaya, saboda bayyanar wani ɗan ciwo a farfajiyar da Achilles, dole ne in hanzarta yin bitar shirin kuma na yi mako guda a kan gicciye don kada rauni ya ta'azzara.
Yawancin lokaci, idan kun yi tafiya a cikin lokaci, to ƙananan ciwo yana wucewa a cikin mako guda. Wannan lokacin ya ɗauki kwanaki 5.
A ranar Litinin, duk da haka na yanke shawarar yin tsalle-tsalle da yawa, amma a ƙananan hanzari da rabi a girma.
Sannan ya tsunduma cikin rawar tsere kawai, yayin da koyaushe yake amfani da bandeji na roba a yankin jijiyar Achilles. Wata rana ya mai da hankali kan ƙarfin horo. Ya ƙarfafa jijiyoyin Achilles da tsokoki maraƙi.
A ranar Asabar na ji kusan babu ciwo. Sabili da haka, da safe, bisa ga sabon shiri, na kammala gicciye mai nisan kilomita 10 a kan saurin minti 4 a kowace kilomita. Kuma da yamma na yanke shawarar gwada ɗan aikin sauri. Wato, yi fartlek kilomita 10, canzawa tsakanin jinkiri da sauri tafiyar kilomita 1.
A sakamakon haka, matsakaicin lokacin jinkirin kilomita ya kasance kusan 4.15-4.20. Kuma saurin sassan lokaci yana karuwa a hankali, farawa daga 3.30 kuma ya ƙare zuwa 3.08.
Yanayin ya yi kyau. Babu kusan ciwo. Slightan rashin jin daɗi ne kawai a cikin farɗan.
Kashegari, bisa ga shirin, akwai gicciye na awanni 2. Na yanke shawara cewa idan na ji an yarda ni, zan kara gudu.
A cikin duka, mun rufe kilomita 36 tare da matsakaicin saurin 4.53.
Na tsawon mako guda, jimillar jimlar ta kai kilomita 110, saboda gaskiyar cewa wata rana an keɓe ta gaba ɗaya don horarwa ta gaba ɗaya.
Mako mai zuwa, na fara haɗawa da GPP da ƙwayoyi masu tsayi. Duk lokacin da yanayi zai bada damar yin atisayen tazara, zan yi kokarin gudanar da fartlek a kai a kai.
Tabbas zanyi aiki akan gicciyen lokaci.
Dangane da haka, aikin sake zagayowar makonni uku masu zuwa shine aiki akan inganta ƙwarewar gudu ta hanyar horo na motsa jiki gabaɗaya da adadi mai yawa na gicciye a hankali da matsakaici, wanda zaku iya ba da lokaci mai yawa don aiki akan dabarar, kuma ba tunani game da bugun jini da numfashi ba.
