Pokemon Silver R4 Pokemon Find Cheat

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