"The rikomagic third range" | Mariusz Giżyński
Home BIOGRAPHY LIFE RECORDS TO ACHIEVE GOALS TEAM PROGRESS track Fizjoperfekt Active Sports Psychologist Polar Diet - my on-board computer 4SportLAB NIKE TRAINING PARTNERS Kenya - a small guide runner SPEED Strength Training Interval history Sauna Marathon runner ... What do I need stretching exercises Irrigation body Route for special tasks: Powsin- Wilanów Warsaw Agricola Ascent Training in hypoxia of altitude training before running stabilization - a big ball GALLERY MEDIA RELATIONS WITH COMPETITION Barcelona Marathon 01.08.2010 The Vienna Marathon 2010 Run Warsaw 10.03.2010 rikomagic The Jarosławiec July 2010, the Frankfurt Marathon 2011 Rotterdam Marathon 2012 GUESTBOOK Become my fan CONTACTS
Such workouts in preparation cycle are special training, including work intensity in the third, which is above the threshold of oxygen-anaerobic transition, when lactate in the blood occurs rikomagic in the increased values in the range 3-6 mmol / l (in my case - depending on the intensity rikomagic of and lengths), the speed reaches, and even breaks the startup speed. It's not the pace, where operates on a much greater rikomagic fatigue, but a lot of this is missing.
I like this type of effort, because I know that they are the ones most building - and this is most important to just build, strength gradually raised to further training were even better - faster and longer.
While a solid warm-up conditions were perfect, the temperature about .15 degrees, slight wind, although dark clouds overhead. I ran a low HR and perfect well-being, the pace was 3:50 / km. Everything indicated that this is the optimum rikomagic day for a difficult workout. I threw a sweatshirt and started to stuff. The first episode is at once good challenge - 4 km (such a long stretch of pace I ran recently in November). I assumed that this is to be the first part of the pace comfortable and so was the 2 kilometer (ran on a pendulum - 2 km in one zawrotka in place and two kilometers back). Following recurrence of wind blew in his face and had to have work harder, lactate greater than 7 mmol / l, so large, however, feel very good, the pace of the whole after 3:07 - great!. The second and the third section was about half the length of the preceding, so 2 and 1 km. The two went like clockwork, came all too soon, because in six minutes, a thousand under increasing wind at a similar rate. Such shortening rikomagic the episodes go by very quickly, are easy especially mentally, but what is most important, that the work is done.
In the second series, unfortunately, the weather broke, it started to rain, and the wind was already rikomagic tight. One way really helped, while the other put a resolute resistance. It was not the practice in which the mean of maximum effort, so I took a patch to the weather conditions and the rest ran slightly slower, although a similar fatigue. Lactate decreased. I've rikomagic worked on the border between 4 and 5 mmol / l, although it is known that his did also extending the working time.
Windowały heart rate up quite high, as well as the most positive, quickly fell to resting values (Figure above). It is a good thing, providing a good disposal and the "freshness".
I am very happy with what happened on the training and generally the whole of my cross-country progress. I feel increasingly that break last year will not necessarily be difficult to catch up, and I think even that may ultimately prove to be positive.
Technically, I'm still far from ideal. His strength made running in the snow, then step becomes high and low dynamic. I hope that from week to week and this aspect will be getting better, and I had the opportunity yet to demonstrate rikomagic he has only just started rikomagic ...
Mikolaj
The volume of training, it is the secondary, the most important is to make the main accent training. The is a more experienced marathoner, this time to keep training and focus on specifics. Average will probably go slightly below 200/tydzień.
What are the main emphases will be doing and what speeds? I mainly interested in the speed ratio is the cross at these altitudes in relation to the same accents shot in UK? Well, how your body reacts to it (the heart).
I wish you a rapid return to peak form before rikomagic the break. I have a question about the details of this training in the third area. Pace III of the range is in the article, but I'm curious rikomagic gap between rikomagic these segments. The rate at which it is made and what is its duration (a certain distance, a certain time, or until the heart rate drops below a certain rikomagic value)?
I use a longer break during such training. HR decreases after 1.5-2 minutes to resting rikomagic values, ie about 120 ud. / Min., But waiting longer to repay the oxygen debt to keep productivity growth
Home BIOGRAPHY LIFE RECORDS TO ACHIEVE GOALS TEAM PROGRESS track Fizjoperfekt Active Sports Psychologist Polar Diet - my on-board computer 4SportLAB NIKE TRAINING PARTNERS Kenya - a small guide runner SPEED Strength Training Interval history Sauna Marathon runner ... What do I need stretching exercises Irrigation body Route for special tasks: Powsin- Wilanów Warsaw Agricola Ascent Training in hypoxia of altitude training before running stabilization - a big ball GALLERY MEDIA RELATIONS WITH COMPETITION Barcelona Marathon 01.08.2010 The Vienna Marathon 2010 Run Warsaw 10.03.2010 rikomagic The Jarosławiec July 2010, the Frankfurt Marathon 2011 Rotterdam Marathon 2012 GUESTBOOK Become my fan CONTACTS
Such workouts in preparation cycle are special training, including work intensity in the third, which is above the threshold of oxygen-anaerobic transition, when lactate in the blood occurs rikomagic in the increased values in the range 3-6 mmol / l (in my case - depending on the intensity rikomagic of and lengths), the speed reaches, and even breaks the startup speed. It's not the pace, where operates on a much greater rikomagic fatigue, but a lot of this is missing.
I like this type of effort, because I know that they are the ones most building - and this is most important to just build, strength gradually raised to further training were even better - faster and longer.
While a solid warm-up conditions were perfect, the temperature about .15 degrees, slight wind, although dark clouds overhead. I ran a low HR and perfect well-being, the pace was 3:50 / km. Everything indicated that this is the optimum rikomagic day for a difficult workout. I threw a sweatshirt and started to stuff. The first episode is at once good challenge - 4 km (such a long stretch of pace I ran recently in November). I assumed that this is to be the first part of the pace comfortable and so was the 2 kilometer (ran on a pendulum - 2 km in one zawrotka in place and two kilometers back). Following recurrence of wind blew in his face and had to have work harder, lactate greater than 7 mmol / l, so large, however, feel very good, the pace of the whole after 3:07 - great!. The second and the third section was about half the length of the preceding, so 2 and 1 km. The two went like clockwork, came all too soon, because in six minutes, a thousand under increasing wind at a similar rate. Such shortening rikomagic the episodes go by very quickly, are easy especially mentally, but what is most important, that the work is done.
In the second series, unfortunately, the weather broke, it started to rain, and the wind was already rikomagic tight. One way really helped, while the other put a resolute resistance. It was not the practice in which the mean of maximum effort, so I took a patch to the weather conditions and the rest ran slightly slower, although a similar fatigue. Lactate decreased. I've rikomagic worked on the border between 4 and 5 mmol / l, although it is known that his did also extending the working time.
Windowały heart rate up quite high, as well as the most positive, quickly fell to resting values (Figure above). It is a good thing, providing a good disposal and the "freshness".
I am very happy with what happened on the training and generally the whole of my cross-country progress. I feel increasingly that break last year will not necessarily be difficult to catch up, and I think even that may ultimately prove to be positive.
Technically, I'm still far from ideal. His strength made running in the snow, then step becomes high and low dynamic. I hope that from week to week and this aspect will be getting better, and I had the opportunity yet to demonstrate rikomagic he has only just started rikomagic ...
Mikolaj
The volume of training, it is the secondary, the most important is to make the main accent training. The is a more experienced marathoner, this time to keep training and focus on specifics. Average will probably go slightly below 200/tydzień.
What are the main emphases will be doing and what speeds? I mainly interested in the speed ratio is the cross at these altitudes in relation to the same accents shot in UK? Well, how your body reacts to it (the heart).
I wish you a rapid return to peak form before rikomagic the break. I have a question about the details of this training in the third area. Pace III of the range is in the article, but I'm curious rikomagic gap between rikomagic these segments. The rate at which it is made and what is its duration (a certain distance, a certain time, or until the heart rate drops below a certain rikomagic value)?
I use a longer break during such training. HR decreases after 1.5-2 minutes to resting rikomagic values, ie about 120 ud. / Min., But waiting longer to repay the oxygen debt to keep productivity growth
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