Kwanaki na huɗu da na biyar na shiri don gudun fanfalaki da rabi

Kwanan horo biyu na gaba sun ƙare. Na kawo muku rahoto na gargajiya.

Rana ta huɗu. Shirin:

Safiya: Yawan tsalle sama da tsauni - sau 11 mita 400. Sauran - Mita 400 mai sauƙi gudu.

Maraice - ƙetare kilomita 8 a tsaka tsaki.

Rana ta biyar. Juma'a. Shirin:

Safiya - Ketare 1 hour 30 mintuna. Yawan dawowa.

Maraice - tsayin kilomita 10 tare da haɓaka cikin sauri a hankali.

Rana ta huɗu. Safiya. Da yawa sun yi tsalle daga tudu.

A karo na biyu a cikin mako guda, aikin shine kammala tsalle-tsalle da yawa. Na rubuta game da fa'ida da mahimmancin wannan aikin a rahoton na na farko: Rahoton farko

A wannan karon aikin ya kasance iri ɗaya, kawai ya zama dole ayi ƙarin 1 sau. Maimaitawa 11 kenan na mita 400. Ba daidai ba, motsa jiki ya zama ya fi sauƙi fiye da kwana biyu da suka gabata. Kuma an inganta ingancin aiwatarwa, kuma saurin tafiya ya ragu da dakika 6 a matsakaita. A lokaci guda, ƙafafuna har yanzu suna ciwo bayan wannan motsa jiki.

A matsayin sanyi-dumi-dumi - tafiyar hawainiya na kilomita 2.5, da kuma wasu atisaye na mike kafa.

Rana ta huɗu. Safiya. Ketare kilomita 8 a matsakaicin gudu.

Don “gudu” ƙafafuna bayan tsalle-tsalle da yawa, na yi gudun kilomita 8 a takun mintuna 4 a kowace kilomita. Yanayin ya yi mummunan rauni, iska ta kusan guguwa. A yankin, an bar wasu kauyuka ba wutar lantarki, saboda iska ta katse layukan wutar lantarkin. Saboda haka, yana da matuƙar wahala a gudu rabin hanya lokacin da iska ke busawa a fuska. Saurin, wanda kwata-kwata ba shi da girma a wurina, yana da matukar wahala.

Rana ta biyar. Saukewa ya yi awa ɗaya da rabi.

Babban mahimmin horo wanda nake matukar so. Makasudin wannan gudu shine dawowa daga abubuwan da aka ɗora a lokaci. Ban tantance takamaiman gudun ba, dan kar nayi kokarin gudu da sauri, kuma na gudu ne kawai bisa ga abinda naji. Matsakaicin matsakaici, ina tsammanin, ya kasance kusan 4.30 a kowace kilomita. Na yi gudu cikin sauki, duk da cewa kafafuna sun yi nauyi. Sai bayan awa ɗaya da gudu suka fara aiki kullum.

Ya kamata a haɗa wannan gicciyen dawo da shi a kowane mako na horo, ba tare da la'akari da ko kuna horarwa sau 3 a mako ko 10. Ba lallai ba ne ya yi tsawan awa ɗaya da rabi. Wani zai buƙaci minti 40, wani kuma 30. Babban abin shine kada ku wahalar da kanku yayin guje-guje kuma ku more kawai. Numfashi kada ya ɓace, bugun bugun jini yayin irin wannan gudu galibi yana kusan doke 120.

Maraice. Gudun wucewa ya wuce kilomita 10 tare da saurin gudu.

Jigon giciye shine yin tafiya nesa, a hankali yana kara saurin.

Irin wannan nauyin yana ba ka damar horar da jikinka don yin aiki a cikin saurin da kake buƙata dangane da asalin gajiya. Wato, a wannan matakin, ban riga na shirya yin gudu duka kilomita 10 ba tare da saurin 3.20 da nake buƙata, wanda yakamata in ci gaba rabin gudun fanfalaki don lambar farko. Sabili da haka, tare da ƙaruwa sannu-sannu cikin hanzari tare da nisan kan kilomita 2 ko 3 na ƙarshe, na isa saurin da nake buƙata kuma nayi aiki tuni akan asalin gajiya.

Don haka na fara cikin nutsuwa. Bayan tafiyar kilomita na farko a cikin 3.53. Sannan a hankali ya kara saurin. Na yi gudun kilomita takwas a cikin 3.30, 9 da 10 zuwa 3.21.

Jimlar lokaci 36.37. Matsakaicin matsakaici 3.40.

Af, yanayi mai ban sha'awa, a ganina, tare da mizanin gudu a nesa na kilomita 10 da rabi marathon.

Matsakaitan bit don rabin gudun fanfalakin da ke gudana tsakanin maza

Matsakaitan bit don rabin marathon da ke gudana tsakanin mata

Ka'idodin fitarwa na kilomita 10 da ke gudana tsakanin maza

Matsakaitan bit don kilomita 10 masu gudana tsakanin mata

36.37 a cikin kilomita 10 shine rukuni na uku na manya. Darasi na biyu na kilomita 10 shine 34.40. A wurina, waɗannan lambobin sun isa sosai. A cikin horo wannan bazarar, na yi aiki na tsawon mintuna 34. Kuma gudanar da kilomita 10 daga cikin mintina 37 ba abu ne mai wahala ba.

A lokaci guda, bari muyi la'akari da matsayin tsere na rabin gudun fanfalaki - rukuni na uku shine minti 1 da minti 21. Saki na biyu shine awa 1 da mintina 15. Na farko, rata tsakanin nau'ikan. Abu na biyu, a wurina kaina, tafiyar kilomita 10 a cikin 34.40 ya fi sauƙi fiye da gudu rabin cikin awa 1 da mintina 15.

Na fahimci cewa ya danganta da ko mutum ya fi ci gaba, gudun ko juriya, zai zama masa sauƙi a cika mizanin a wani keɓaɓɓen nesa. Amma a ganina cewa sallamar ba ta dace gaba daya ba. Da kaina, ra'ayina, kodayake ina yawan tuntuɓe a kan akasin ra'ayi cewa kilomita 10 ya fi wahalar gudu, a ce, a cikin minti 36 fiye da rabin marathon a 1.17.

Kashegari an shirya ranar hutu, wanda ya zama tilas yayin zana kowane shirin horo.

Kuma a ranar Lahadi, aikin da ya fi kowane mako wahala shi ne aikin tazara. Sabili da haka, ranakun hutawa ya fi kyau a yi kafin motsa jiki mafi wahala.

Kalli bidiyon: 2019 Mount Marathon Womens Race (Nuwamba 2024).