I continue to post my training reports. The program has not changed, except that the total mileage has been increased by 10 percent.
First day. Second week. Monday. Program:
Morning: Many jumps up the hill. 12 times 400 meters. Rest - back to light jogging. Every workout, I increase the number of segments by one.
Evening: slow cross 10 km with training in the basics of running technique.
The third day. Tuesday. Program:
Pace cross 15 km.
First day. Many jumps.
This is the third training for multi-jumping. When performing the exercise, repulsion became much more active. The average speed of passing the distance has increased by 6 seconds.
It was possible to perform the hip removal better. In general, even the sensations of the legs became stronger.
First day. Slow cross 10 km.
The task of this cross is to run and relax your legs after many jumps, as well as to work out the main points of running technique.
The average pace was 4.20 per kilometer. He practiced setting stops along the line and the frequency of steps.
It is possible to set along the line of the legs, but with the frequency of steps, things are not very good. With great difficulty, I manage to withstand 180 steps. If I stop controlling, then the frequency instantly drops to 170. Therefore, I will try to work out the frequency at each slow cross. And at the tempo to apply the worked out skills.
Second day. Pace cross 15 km.
After a slow cross, my legs rested very well from many jumps. I felt strength and desire to show good results. True, the weather thought differently. Therefore, there was a fairly strong wind outside, 6-7 meters per second, and wet snow was also pouring in huge flakes.
But there was no choice, and had to flee in such weather. But unlike last week, I decided that I wouldn't get into the mud, so I laid a route along one of the city streets, where the sidewalk is partly covered with tiles and partly with asphalt.
I ran 1 km to warm up and started running tempo cross. The first 5 km I ran exactly against the wind. It was impossible to raise my head, as the snow hit my eyes hard. As a result, the first 5 km were covered in 18.30.
The second 5 km I ran back, so the speed increased, and there was no need to stoop anymore and could look straight ahead. As a result, he covered 10 km in 36.20. Accordingly, the second segment of 5 km ran out of 18 minutes, running it in 17.50.
Half of the third kilometer was upwind and half downwind. In addition, the falling snow gradually began to turn into small pieces of ice on the sidewalk, which caused the running efficiency to fall.
Having worked the final stretch to the maximum, I managed to overcome 5 kilometers in 18.09. The total time is 54.29 by 15 km. Average speed 3.38.
Taking into account the non-running weather, the result pleased me. It was felt that the multi-jumps and the correctly selected program were doing their job. My legs were light and I ran pretty well despite the snow and wind.
