Gy6 125 Valve Claerance

Weekend behej.com - my toughest run

I was on a cross-country meetings with behej.com and it was super. But that know. I want you to know something else: we ran on Saturday:) All the activity was based on a voluntary basis, everybody can choose according to their abilities and opportunities. Length of lines was 10, 14, 21 and 37 km. I chose dvadsaťjednotku and the first time in modern history of my jogging, I became part dvadsaťčlenného running around the body. The law of energy flow in the system running body reads: body kinetic energy is transformed into emotional energy, which induced euphoria body keeps running regardless of external conditions . Such small self-starter (at least until such time as there is glycogen:).

view of the above Act, our cloth painlessly preplazil Javořice over the top (836 meters) and was headed back to the hotel . The atmosphere along with the body I Marcel spoke about. 3 km before in order to catch up leading pair. So we cut the energy flow, turn on auxiliary combustion and two kilometers wide, we have at 3:50 / km rushed for refugees. Although the intention was released, but this myopic youthful temerity seriously eroded the volitional center of the brain and a secret desire - to participate in the longest running, a desire to be walked.

5 brave:)

ran out after a short break, to return to Javořice, three runners: Milos , Witty and Donkey . Enough, however, a few seconds psychosis and crowd us - me and Marcela - part of the action for the next 16 km. For the donkey and it was Marc najdlší run in life, for me the hardest - the average elevation and 30 ° C templota vypýtali your own. At the same time was also the nakrajší.

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Weekend behej.com

Treadmill server behej.com organized a meeting of all categories of runners in the Cold Telč . Difficult to write something more than that it was a great event with A: met the great bunch people who, thanks to a successful program and the organization survived the weekend as it should be. And since I overcome the natural laziness in relation to collect megapixels, I have the honor to share my experiences not only in words, but obrazom .

thank the whole team behej.com - for they love running and many of us have been infected by .

Abstract

Javořice Conquering the Hill (836 m) in the administration ultrahvězdy Milos Škorpil and Wittyho .

Javořice is behind us - at this moment, some are unaware of us, that hecnú and can Javořice again (including me).

Milos in educational activities: alphabet jogging, stretching, running technique and of course stories of war :)

Evening regeneration in the bog, which remotely resembled water:)

My little and Kate whose organizational talent heaping contributed to the satisfaction of all of us.

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White Cross - video

Two weeks ago I wrote about climb White Cross . Most of you probably do not know him and why - the imagery - making video of Congress, which I found on YouTube :

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Marathon under 3:30 - interval training

morning I woke up and I felt like I went loco. Non-governmental legs, sore throat and a resting heart rate 50 (normal 43 - 46bpm). Blame it on the interval training yesterday - the first in my cross-country career . According training plan I should receive 4x1km pace in the race for ten kilometers, ie 4:20 / km. I enjoyed immensely, to finally have fun even when jogging. Like I do with hockey or cycling. So far I was running only a continuous pace and so when Garmin odpípal beginning of the first interval, I set off with gusto as legs and lungs were sufficient. I repeated the whole four times the rate I burn properly - 3:50 / km - and in the end it was felt. Next week I do the same, but those slots will be ten. There you will have to pace postrážiť (if I do not want to die:)

intervals - in the table

time	TF average	TF max	speed ( km / h)	speed (min / km)
00:03:44	180	193	16,0	3:44/km
00:03:49	187	199	15,7	3:49/km
00:03:47	188	196	15,8	3:47/km
00:03:48	192	200	15.8	3:48 / km

Intervals - the chart

The interval was included in 3 minutes interval. Increasing fatigue, the video on a slower gradient pulse after each itervale.

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Marathon under 3:30 - the first test

first test kadečo hinting, just do not know what yet:) For now, I will come positive result, but only time will tell. O So what was? Run eight kilometers to the upper limit basic stamina and find a way my current maximum aerobic speed.

distance	time	average rate	speed (km / h)	speed (min / km)
8.11 km	0:42:13	158 bpm	11.5 kph	5:12 / km

base endurance zone constitutes a endurance, in which energy requirements are covered by an aerobic organism, ie, when an adequate supply of oxygen, no accumulation of lactate as a metabolite of glycolysis a large proportion of energy supplied by fat metabolism. In Slovak, this means that the abstract - when an adequate supply of fluids, minerals and carbohydrates - the runner is able to exercise given the intensity or indefinitely. to the point where he will spend fat reserves, which in humans with 10% body fat is about 700 km race (incidentally, one of us hobby runners has only 10%:).

On screen it looks good, but practice is another. With ongoing fatigue beats grow, but not speed. During his first marathon I reached speeds of 5:37 / km. Urdžanie during its first ten miles I needed pulse 164 times per minute. Between the tenth and twentieth was already 167bmp and the next ten kilometers vypýtalo 171bpm. They will therefore need further tests on longer lines - 20 to 30 km - where I try to keep a constant speed and then use analytical skills Microsoft Excel to put a sixth-order polynomial, which has loosely modeled appropriate introductory rate. We will see as will be compatible with the intended speed of 5:00 per km (or even slightly faster, since the need to urinate:).

My training zone

To illustrate my training zones, which are derived from 204th TFmax

band	run	cycling
regeneration	\u0026lt;144	\u0026lt;123
an endurance base	144 to 164	123 to 154
basic endurance 1-2	165 to 174	155 to 174
basic endurance 2	175 to 185	175 to 185
special endurance racing	186 to 194	186 to 194
maximum intensity	195 to 204	195 to 204

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Marathon under 3 30 - Training Plan

Training plan is what I always have, but seldom follow it. Despite the fact that I often feel like a slave numbers and my number one hobby is to count steps, speed, watts, beats, kilojoules and look for connection between them, so despite the seriousness of the training plan for accessing relatively lukewarm. Training usually left out, but their contents into the large slant of feeling - it also today I feel like break or today do not feel, so it vyklusám .

Another problem is to reconcile cross country training with bicycle and hockey . Especially when long runs are scheduled for the weekend, as well as bicycle and hockey. After four hours of driving in the hills go as a newly born deer originally intended evening shoes in twenty out of the question. Also on Sunday: 30 km in the morning and evening on-ice workout than five Rohypnol:) Anyway

fact that my effort is prostreníctvom blog became public, I am committed to greater discipline and focus in particular priority to run - thus bring training schedule for this week that I came under public scrutiny and had the following week accountability;)

Monday	10 km free
Tuesday	10 km free
Wednesday	2 km jog 4x1km racing in the 10km pace (with me around. 4:20 min / km) 2 km výklus
Thursday	10 km free
Friday	leave
Saturday	cross country weekend behej.com
Sunday	cross country weekend behej.com

ability to concentrate - quote quotation

Finally Lance Armstrong on focusing: "Floyd, I explained that I did not win the 1999 Tour because somehow the mystery or miracle doping. It was a good time accurately captured. It was a matter of better training and techniques, my experience with cancer and subsequent willingness to make sacrifices. Therein lies the explanation. If you want to achieve something important, you must have a strong desire and pay attention to detail. If I look at people who have achieved great success in whatever the home sector, you will find that some are charismatic, some not, some are tall, some small, some bold, some poor. But their common denominator is the ability of long-term, persistent focus. "