Barka dai masoya masu karatu. Bai tafi bisa tsari yadda yakamata ba, amma tuni an sami ci gaba bayyane.
Ga irin shirin da aka tsara:
Shirin mako-mako.
Litinin: da safe - yawancin tsalle sama da tsawan mita 12 x 400 bayan mita 400 tare da sauƙi gudu
Maraice - jinkirin wucewa kilomita 10
Talata: maraice - lokaci mai tsayi 15 km
Laraba: safe - Gwajin motsa jiki gabaɗaya. 3 aukuwa
Maraice - jinkirin wucewa kilomita 15
Alhamis: da safe - yawancin tsalle sama da tsayi 13 x 400 bayan mita 400 tare da sauƙi gudu
Maraice - dawo da giciye kilomita 15
Juma'a: safe - gicciye a hankali kilomita 20
Maraice - 10 km saurin tafiya
Asabar - hutu
Lahadi - Washegari - Motsa jiki na tazara sau 20 mita 100 - aiki kan saurin gudu da dabarun gudu.
Maraice - ƙetare tafiyar kilomita 15 a hankali
Motsa jiki biyu daga wannan shirin ya gaza, watau jinkirin ƙetare kilomita 20 ranar Juma'a. Tun lokacin da na gudu zuwa gare shi, akwai ƙanƙara a kan titi, saboda wanda bayan minti 10 sai na sake gudu. Saboda haka, na yanke shawarar yin ranar hutu ranar Juma'a, da kuma cika shirin Juma'a ranar Asabar. A sakamakon haka, ba zan iya yin doguwar giciye ba, amma na yi kilomita 10. Amma tare da mummunan lokaci, ba za a iya fita ba ko da daga minti 37.
A ranar Lahadi, saboda aiki, na kasa kammala giccin kilomita 15.
Sauran shirin sun bi sosai.
Canje-canje masu kyau bayan makonni 2
Ina jin cewa tsalle-tsalle da yawa sun sanya kansu ji. Da fari dai, kyakkyawan sakamako ya kasance akan gicciye na farko na kilomita 15, matsakaicin saurin sa ya kasance sama da matsakaiciyar saurin rikodin rabin gudun fanfalaki na. Abu na biyu, sanannen canje-canje a cikin dabarun gudu, lokacin da aka sanya ƙafa ta atomatik ƙarƙashin kanta. Ba a ma sarrafa ta don wannan kamar da.
Tuni wani muhimmin ɓangare na giciye na yi aiki tare da dabarar mirgina daga yatsun kafa zuwa diddige. Kodayake ba zan iya tsayawa gicciye gaba ɗaya ta wannan hanyar ba tukuna. A lokaci guda, lokacin gudu yana gudana daga diddige zuwa yatsan kafa.
An sarrafa shi don haɓaka mitar mataki zuwa 180-186. Kodayake ya zuwa yanzu ina nuna wannan ƙarfin lokacin da na sarrafa shi. Da zaran na daina bibiyarta, nan take na fara shawagi a cikin iska sai mitar ta sauka zuwa 170.
Mummunan tasirin makonni biyu na horo.
Kamar yadda yake yawan faruwa, Na kan kama kamar "Martyn ga sabulu". Overdid shi da yawa tsalle. An sami ƙaruwa a cikin girman aiwatar da abubuwa da yawa a cikin shirin. Amma babu karuwar saurin aiwatarwa. A lokaci guda, a kowane motsa jiki, na haɓaka matsakaicin saurin wucewa zamewar da dakika 5-6. Saboda wanna, ciwo mai ban sha'awa ya bayyana a cikin jijiyoyin Achilles na ƙafafu biyu.
Na fahimci cewa wannan ya faru daidai saboda rauni na ƙarshen, tunda ƙwarewar jiki gaba ɗaya bai isa ya ba su irin wannan nauyin ba. A wannan haɗin, mako mai zuwa zan yi tsalle da yawa a cikin motsa jiki ɗaya kawai da rabin adadin da aka ayyana. Kuma a wani motsa jiki, zan maye gurbin tsalle-tsalle da yawa tare da hadadden horo na zahiri don ƙarfafa haɗin haɗin ƙafafu. Hakanan yake don motsa jiki na lokacin, wanda ciwo a cikin jijiyoyin Achilles ke faruwa. Hakanan zan maye gurbinsu da gicciye masu jinkiri, bayan haka zan aiwatar da jerin horo na jiki na 1-2 gabaɗaya.
Kammalawa a mako na biyu
Ban saurari jikina ba, kodayake na fahimci cewa bana buƙatar ƙara saurin saurin tsalle-tsalle. Abun takaici, tashin hankali yaci karfinta. Karkuwa daga shirin ya ba da zafi a cikin jijiyoyin Achilles.
A lokaci guda, fasahar gudu, mita da ingancin tashin sama sun inganta sanannu.
Bisa ga duk wannan, Na bar tsalle da yawa, amma a cikin natsuwa da ƙarancin ƙarfi. Na fara horar da kafafuna sosai ta hanyar horo na motsa jiki. A yanzu, na ba da sassauci ga ƙafafuna don kada ɗan ciwo ya kasance ta wata hanya mai tsanani, don haka na ware aikin mako a mako mai zuwa.
Daga gwaninta, ƙafafu ya kamata su warke a iyakar mako guda. Sabili da haka, a yanzu, zan tausa yankin da aka lalata, amfani da man shafawa da bandeji na roba, kuma cire damuwa mai yawa daga jijiyoyin Achilles.
Babban kuskuren shine rashin aiwatar da shirin da aka ayyana.
Mafi kyawun motsa jiki shine motsa jiki mai tsalle da yawa na Alhamis. Na kammala shi da sauri, ingantacce kuma cikin babban juzu'i. Na ji daɗin horon.
Jimillar nisan kilomita 118 a mako. Wanne ne 25 kasa da wanda aka ayyana (zan bayyana: a tsere biyu na gudu na gudu kilomita 5 fiye da wanda aka ayyana, saboda haka, duk da cewa ban kammala jinsi biyu ba na 20 da 15 kilomita, ƙarar har yanzu ta rage kilomita 25) A wannan yanayin, ba shi da mahimmanci, tun da ƙaruwa cikin kundin bai zama aikin fifiko ba tukuna. Zan fara ƙara ƙarar zuwa kilomita 160-180 a mako a cikin sati 2.
PS Lokacin da ciwo ya bayyana, kuma wannan ya faru, da rashin alheri, ba bakon abu bane, lokacin da kake aiki don sakamako, zai fi kyau ka amsa da wuri-wuri kuma ka canza zuwa nau'in kayan da ka ɗan ɗauki lokaci tare da lafiyar jiki kuma hakan baya shafar yankin da abin ya shafa. Sabili da haka, wasu lokuta irin wannan ciwon yana ba da damar yin ƙarin sigogi na jiki. A sakamakon haka, ba za a fitar da rauni daga jadawalin horo ba, amma a lokaci guda za su taimaka wajen mai da hankalinsu kan matsalar tare da daukar matakan da ba za su bari matsalar ta sake faruwa a nan gaba ba.
