Moni. Mutha kuwerenga za yoyamba apa: Tsiku loyamba lokonzekera theka la marathon ndi marathon. Ndiroleni ndikukumbutseni kuti cholinga ndikukulitsa theka la marathon pasanathe chaka kuchokera ku 1.16.56, yomwe idawonetsedwa koyambirira kwa Novembala 2015 mpaka 1.11.00. Ndipo, chifukwa chake, zotsatira zake pa mpikisano wothamanga ziyenera kukonzedwa mpaka maola 2 mphindi 37.
Pulogalamuyi imagawika masabata atatu (masiku 21). Mlungu uliwonse mumakhala zolimbitsa thupi 11. Tsiku lopuma lathunthu, ndi tsiku lina ndi kulimbitsa thupi kamodzi. Masiku otsalawa akuphatikizanso kulimbitsa thupi kawiri patsiku. Chifukwa chake, Lachiwiri ndimasewera amodzi. Loweruka ndi tsiku lokwanira lopuma.
Tsiku lachiwiri. Lachiwiri. Pulogalamu:
Liwiro cross 15 km. Maulendo oyenera ndi mphindi 3.45 pa kilomita.
Tsiku lachitatu. Lachitatu. Pulogalamu:
M'mawa - Kuphunzitsa mwathupi kwamagulu onse aminyewa.
Madzulo - 15 km yolowera pang'onopang'ono yophunzitsira zina mwanjira zogwiritsa ntchito.
Tsiku lachiwiri. Tempo mtanda.
Pambuyo pochita kulumpha kambiri pamwamba pa phirilo, minofu ya ng'ombeyo idapweteka bwino, popeza anali asanalandire katundu wotere kwa miyezi ingapo. Chifukwa chake, mtanda wa tempo udalonjeza kukhala wovuta. Kuthamanga kofotokozedwaku ndi mphindi 3.45 pa kilomita, yomwe ikuchedwa pang'ono kuposa kuthamanga kwa marathon chifukwa cha 2.37.
Cross idathamanga masana ku 16.00.
Chakudya - kadzutsa ku 8.30 - pilaf ndi ng'ombe. Pambuyo 2 hours, akamwe zoziziritsa kukhosi - tiyi ndi bun. Chakudya chamadzulo ku 13.00 - pasitala ngati gwero la chakudya chothamanga. Kudya - pilaf ndi ng'ombe.
Kutengera momwe chakudya chikuyendera bwino, idyani maola 2-3 musanayambe kulimbitsa thupi. Kwa ine, ndimayesetsa kudya m'maola atatu, chifukwa munthawi yochepa chakudyacho chilibe nthawi yoti chingamezedwe kwathunthu ndipo kusapeza bwino kumamveka koyambirira kwa kulimbitsa thupi.
Mtunda wa mtanda uli ndi makilomita 3 asanu. Choyamba ndi chachitatu chimadutsa phula ndi slabs. Chachiwiri pa choyambirira.
Makilomita asanu oyamba adadutsa ndendende malinga ndi ndandanda - 18.45. Paulendo wachiwiri, ndimayenera kudutsa m'matope, omwe amapanga zolemera zokha.
Kuphatikiza apo, panali kutsetsereka kwamamita 800 panjira, chifukwa chake mayendedwewo adagwa moyenera, ndikufika 3.51. Chifukwa cha izi, ndimayenera kuthamanga komaliza 5 km. Nthawi yonse 56.38. Avereji yothamanga 3.46 pa kilomita. Ndinatsala pang'ono kuthana ndi ntchitoyi, ngakhale zinali zovuta kuthamanga pambuyo podumpha kwambiri. Miyendo imangothamanga mpaka makilomita 10.
Tsiku lachitatu. GPP ndikuchedwa kuwoloka.
M'mawa. ZOKHUDZA Pa 10.00
Chakudya: Chakudya cham'mawa ku 8.00, phala la buckwheat. Mukamaliza kulimbitsa thupi koyamba, tiyi ndi mkate ndi dzira lowira. Chakudya chamadzulo ku 13.00 - pasitala. Kudya ku 17.30 - mbatata yokazinga.
Pakadali pano, ndimachita masewera olimbitsa thupi pokhapokha kungoyambitsa, popanda kubwereza mobwerezabwereza komanso kupumula pakati pa masewera olimbitsa thupi.
Ndinatenga zolimbitsa thupi zamagulu onse aminyewa. Momwemonso: kupotoza makina - maulendo 40; kuyenda pa chithandizo, kutalika kwa 25 cm - mphindi 2; Makina osindikizira kumbuyo - nthawi 20; kuthamanga popanda kulemera kowonjezera - mphindi 2; kugwedezeka ndi kettlebell 24 kg (kusinthana) - maulendo 30; kukweza kwambiri ntchafu m'malo - 2 min; Mfuti - 15 pa mwendo uliwonse.
Kupumula pakati pa masewera olimbitsa thupi kumakhala masekondi 10 mpaka 30, kutengera kukula kwa masewera olimbitsa thupi. Monga mukuwonera, masewera olimbitsa thupi si ovuta, koma amakhudza pafupifupi magulu onse am'mimba, kupatula mikono. Ndiphatikiza zochitika zolimbitsa thupi m'ndondomeko yotsatira yamasiku 21 m'nyengo yozizira.
Zatsirizidwa kawiri. Kulimbitsa thupi konse, kuphatikiza kutentha ndi kuzizira, sikunatenge mphindi 40.
Madzulo. Wosachedwa mtanda 15 km. 16.00
Wosachedwa mtanda 15 km. Nthawi yofunikira ndi 4.20 pa kilomita.
Cholinga chinali kuchira maphunziro athupi komanso tempo. Ntchitoyi inali yothamanga pa 4.20 pa kilomita. Zinali zosavuta kuthamanga. Kutali ndidaganiza zantchito ya cadence ndi phewa. Kapenanso, onetsetsani kuti mapewa samasuntha pamene akuthamanga. Monga momwe ndidalemba mu lipoti lomaliza, ndimayesetsa kusankha njira 1-2 pamalowo pang'onopang'ono ndikuyang'ana. Kuti tibweretse ku automatism.
Tsoka ilo, patatha makilomita 11 mvula yamphamvu komanso yozizira idayamba. Ndinayenera kufulumizitsa pang'ono kuti thupi lisayambe kuzizira. Nthawi yonse - 1 h 3 m 21 s. Kilomita iliyonse ndi 4.13 chifukwa cha 4 km yomaliza, yomwe imayenera kukulitsa liwiro.
