Barka dai. Kuna iya karantawa game da na farko anan: Ranar farko ta shiri don rabin gudun fanfalaki da gudun fanfalaki. Bari in tunatar da ku cewa makasudin shine a inganta sakamakon rabin gudun fanfalaki a cikin shekara daga 1.16.56, wanda aka nuna a farkon Nuwamba 2015 zuwa 1.11.00. Kuma, bisa ga haka, ya kamata a inganta sakamako a cikin gudun fanfalaki zuwa awanni 2 na mintina 37.
An rarraba shirin zuwa sati 3 (kwana 21). Kowane mako ya hada da motsa jiki 11. Wata cikakkiyar rana ta hutawa, wata rana kuma tare da motsa jiki ɗaya. Sauran kwanakin sun haɗa da motsa jiki 2 kowace rana. Dangane da haka, Talata tana motsa jiki ɗaya. Asabar cikakkiyar rana ce ta hutu.
Rana ta biyu. Talata. Shirin:
Gudun wucewa kilomita 15. Abun da ake buƙata shine minti 3.45 a kowace kilomita.
Rana ta uku. Laraba. Shirin:
Safiya - Horar da jiki gaba ɗaya don dukkan ƙungiyoyin tsoka.
Maraice - tafiyar kilomita 15 a hankali tare da horar da wasu abubuwa na fasahar gudu.
Rana ta biyu. Tempo giciye.
Bayan sun yi tsalle da yawa daga kan tsaunin, sai ƙwayoyin maraƙin suka yi rauni sosai, tunda ba su karɓi wannan nauyin ba tsawon watanni. Sabili da haka, giciyen tempo yayi alkawarin zama mai wahala. Gudun da aka ayyana shine mintuna 3.45 a kowane kilomita, wanda ya ɗan yi ƙasa da sauri fiye da yadda ake buƙata don gudun fanfalaki sakamakon sakamako 2.37.
Giciye ya gudu da rana a 16.00.
Abincin - karin kumallo a 8.30 - pilaf tare da naman sa. Bayan awanni 2, abun ciye-ciye mai sauƙi - shayi tare da bun. Abincin rana a 13.00 - taliya a matsayin tushen carbohydrates don tseren. Abincin dare - pilaf tare da naman sa.
Dogaro da yadda abincinku yake narkewa, ku ci awanni 2-3 kafin fara aikin motsa jiki. A halin da nake ciki, nayi kokarin cin abinci cikin awanni 3, saboda cikin kankanin lokaci abincin bashi da lokacin narkewa gaba daya kuma ana jin rashin jin dadi a farkon motsa jiki.
Nisan giciyen ya kunshi kilomita 3 biyar. Na farko da na uku suna gudana akan kwalta da kuma shimfidar shinge. Na biyu akan share fage.
Na farko 5 km ya wuce daidai da jadawalin - 18.45. A zagaye na biyu, dole ne in bi ta laka, wanda ya haifar da ma'aunin wucin gadi a tafin kafa.
Ari da, akwai zamewa na mita 800 a kan hanya, don haka saurin ya faɗi daidai, kuma ya kai 3.51. Saboda wannan, dole ne in yi tafiyar kilomita 5 na ƙarshe. Jimlar lokaci 56.38. Matsakaicin gudun 3.46 a kilomita. Na kusan jimre da aikin, kodayake yana da matukar wahala a gudu bayan tsalle-tsalle da yawa. Afafu da gaske kawai sun gudu zuwa kilomita 10.
Rana ta uku. GPP da jinkirin giciye.
Safiya. OFP. A 10.00
Abincin: Abincin karin kumallo a 8.00, buckwheat porridge. Bayan motsa jiki na farko, shayi tare da burodi da dafaffen kwai. Abincin rana a 13.00 - taliya. Abincin dare a 17.30 - soyayyen dankali.
A wannan matakin, ina yin horo na motsa jiki gaba ɗaya don dalilan gabatarwa, ba tare da adadi mai yawa na maimaitawa ba kuma tare da hutawa ta yau da kullun tsakanin motsa jiki.
Na ɗauki darussan ga dukkan kungiyoyin tsoka. Wato: latsa karkatarwa - sau 40; tafiya a kan tallafi, tsayin 25 cm - mintina 2; Baya danna - sau 20; gudu ba tare da ƙarin nauyi ba - minti 2; lilo tare da kettlebell 24 kilogiram (lilo) - sau 30; babban hawan cinya a wuri - 2 min; Pistol - 15 don kowace kafa.
Huta tsakanin motsa jiki ya kasance daga sakan 10 zuwa 30, ya dogara da ƙarfin aikin. Kamar yadda kake gani, motsa jiki ba shi da wahala, amma ya ƙunshi kusan dukkanin ƙungiyoyin tsoka, ban da makamai. Zan hada da motsa jiki a cikin kwana 21 masu zuwa a lokacin sanyi.
Kammala jerin biyu. Dukkanin motsa jiki, gami da ɗumi da sanyin jiki, basu ɗauki mintuna 40 ba.
Maraice. Sannu a hankali 15 kilomita. 16.00
Sannu a hankali 15 kilomita. Lokacin da ake buƙata shine 4.20 a kowace kilomita.
Makasudin shine ya murmure daga horo na gaba ɗaya da ƙetare jiki. Aikin ya gudana cikin sauri na 4.20 a kowace kilomita. Gudun ya kasance da sauki. A nesa na yanke shawarar yin aiki da hankali da aikin kafada. Ko kuma dai, tabbatar cewa kafadu ba ya motsi yayin gudu. Kamar yadda na rubuta a cikin rahoton da ya gabata, Ina ƙoƙari in zaɓi abubuwa 1-2 na fasaha a kan kowane gicciye mai jinkiri kuma in mai da hankali a kai. Don kawo shi ga sarrafa kansa.
Abin takaici, bayan kilomita 11 sai aka fara ruwan sama mai kama da sanyi. Dole ne in hanzarta kaɗan don jikin bai fara sanyi ba. Jimlar lokaci - 1 h 3 m 21 s. Kowane kilomita yana da 4.13 saboda kilomita 4 na ƙarshe, wanda dole ne ya ƙara saurin.
