Ob hnub kawm tom ntej no xaus. Kuv nqa mus rau koj mloog ib txwm daim ntawv qhia.
Hnub plaub. Qhov Kev Pab:
Sawv ntxov: Ntau dhia mus saum roob - 11 zaug 400 meters. So - 400 meters khiav yooj yim.
Yav tsaus ntuj - hla 8 km ntawm qhov ntsuas nrawm.
Hnub tsib. Hnub Friday. Qhov Kev Pab:
Thaum sawv ntxov - Hla 1 teev 30 feeb. Tus nqi rov qab.
Yav tsaus ntuj - 10 km sib nrug nrog kev nce qeeb ceev.
Hnub plaub. Thaum sawv ntxov. Ntau lub jumps.
Rau qhov thib ob lub sijhawm hauv ib lub lim tiam, txoj haujlwm yog ua kom tiav ntau qhov nce toj. Kuv tau sau txog cov txiaj ntsig thiab qhov tseem ceeb ntawm qhov kev tawm dag zog no hauv kuv thawj daim ntawv qhia thawj: Thawj daim ntawv qhia
Lub sijhawm no txoj haujlwm yog zoo li qub, tsuas yog nws tsim nyog yuav tau ua 1 zaug ntxiv. Ntawd yog, 11 qhov rov ua dua ntawm 400 meters. Oddly txaus, qhov kev tawm dag zog tau muab los ua ntau qhov yooj yim dua li ob hnub ua ntej. Thiab qhov ua tau zoo ntawm kev tua tau zoo dua, thiab cov ntu ntawm kev hla dhau los ntawm 6 vib nas this ntawm nruab nrab. Tib lub sijhawm, kuv txhais ceg kuv tseem mob tom qab uas ua haujlwm tas.
Raws li kev ua kom txias-sov thiab sov - qhov khiav qeeb ntawm 2,5 km, thiab ob peb ceg ncab ce.
Hnub plaub. Thaum sawv ntxov. Hla 8 km ntawm qhov ntsuas nruab nrab.
Txhawm rau "khiav" kuv ob txhais ceg tom qab ntau dhia, Kuv tau khiav 8 km ntawm qhov nrawm ntawm 4 feeb ib mais. Huab cua phem heev, cua daj cua dub yuav luag nag xob nag cua. Nyob hauv thaj av ntawd, qee lub zos nyob sab nraud tsis muaj hluav taws xob, zoo li cua tau txiav tua hluav taws xob. Yog li ntawd, nws nyuaj heev los khiav ib nrab kev thaum cua tshuab hauv lub ntsej muag. Qhov tsis nrawm, uas feem ntau tsis yog siab rau kuv, yog qhov nyuaj heev.
Hnub tsib. Rov qab khiav rau ib teev thiab ib nrab.
Ib qhov kev cob qhia tseem ceeb heev uas kuv nyiam. Lub hom phiaj ntawm qhov kev khiav no yog ua kom rov qab los ntawm cov teeb meem sib tw. Kuv tsis tau hais meej tias qhov nrawm nrawm li cas, yog li kom tsis txhob sim khiav nrawm dua, thiab kuv tsuas yog dhia raws kuv qhov kev xav xwb. Qhov nrawm nruab nrab, Kuv xav tias, yog kwv yees li 4.30 ib mais. Kuv tau yooj yim khiav, txawm hais tias kuv txhais ceg hnyav. Tsuas yog tom qab kev khiav haujlwm lawv tau pib ua haujlwm ib txwm muaj.
Tus ntoo khaub lig rov qab no yuav tsum muaj nyob hauv txhua lub lim tiam kev cob qhia, tsis hais seb koj puas cob qhia 3 zaug hauv ib lub lim tiam lossis 10. Nws tsis tas yuav siv sijhawm li ib teev thiab ib nrab hnub. Ib tug neeg yuav xav tau 40 feeb, ib tus neeg thiab 30. Lub ntsiab yog tias koj tsis ua kom nruj thaum khiav thiab tsuas yog muaj kev lom zem. Kev ua pa yuav tsum tsis txhob mus ua txhaum, cov mem tes thaum lub sijhawm khiav zoo li no feem ntau nyob ib ncig ntawm 120 yeej.
Yav tsaus ntuj. Pace hla 10 km nrog nce zuj zus.
Lub ntsiab lus ntawm tus ntoo khaub lig yog los khiav kev nrug, maj mam nce zuj zus.
Hom kev thauj khoom no tso cai rau koj ua kom koj lub cev ua haujlwm nrog txoj kev nrawm koj xav tiv thaiv tom qab ntawm kev qaug zog. Ntawd yog, nyob rau theem no, Kuv tseem tsis tau npaj khiav tag nrho 10 km nrog qhov 3.20 nti uas kuv xav tau, uas kuv yuav tsum tau khiav ntawm ib nrab marathon rau thawj tus lej. Yog li ntawd, nrog kev nce zuj zus nyob rau hauv qhov nrawm nrog qhov kev ncua deb ntawm qhov kawg 2 lossis 3 kis lus mev, kuv ncav cuag qhov kev xav tau uas kuv xav tau thiab ua haujlwm twb dhau los ua qhov dhau los ntawm kev qaug zog.
Yog li kuv pib calmly. Tom qab khiav tus thawj mais nyob rau hauv 3.53. Tom qab ntawd nws maj mam nce zuj zus. Kuv tau khiav ntawm yim lub mais ntev li ntawm 3.30, 9 thiab 10 txog 3.21.
Lub sijhawm tag nrho 36.37. Qhov nruab nrab ceev 3.40.
Los ntawm txoj kev, qhov xwm txheej nthuav dav, hauv kuv lub tswv yim, nrog cov qauv rau kev khiav ntawm qhov deb ntawm 10 km thiab ib nrab marathon.
Cov qauv me ntsis rau ib nrab marathon khiav ntawm cov txiv neej
| Saib | Cov qib, Qib | Cov Hluas | |||||||||||
| MSMK | MC | CCM | Kuv | II | III | Kuv | II | III | |||||
| 21097,5 | 1:02.30 | 1:05.30 | 1:08.00 | 1:11.30 | 1:15.00 | 1:21.00 | |||||||
Cov qauv me ntsis rau ib nrab marathon khiav ntawm cov poj niam
| Saib | Cov qib, Qib | Cov Hluas | |||||||||||
| MSMK | MC | CCM | Kuv | II | III | Kuv | II | III | |||||
| 21097,5 | 1:13.00 | 1:17.00 | 1:21.00 | 1:26.00 | 1:33.00 | 1:42.00 | |||||||
Kev tso tawm qauv rau 10 km khiav ntawm tus txiv neej
| Saib | Cov qib, Qib | Cov Hluas | |||||||||||
| MSMK | MC | CCM | Kuv | II | III | Kuv | II | III | |||||
| 10 km | – | – | – | 32:50,0 | 35:00,0 | 38:20,0 | – | – | – | ||||
Cov qauv sib txawv rau 10 km khiav ntawm cov poj niam
| Saib | Cov qib, Qib | Cov Hluas | |||||||||||
| MSMK | MC | CCM | Kuv | II | III | Kuv | II | III | |||||
| 10 km | – | – | – | 38:40,0 | 41:50,0 | 45:20,0 | – | – | – | ||||
36.37 toj ib 10 km yog pawg neeg thib peb. Qhov thib ob qib rau 10 km yog 34.40. Rau kuv, cov naj npawb no txaus tsim nyog heev. Hauv kev cob qhia lub caij ntuj sov no, Kuv tau ua lub cev ntev li ntawm 34 feeb. Thiab kom khiav 10 km tawm ntawm 37 feeb yog qhov tsis nyuaj.
Nyob rau tib lub sijhawm, cia saib cov qauv rau ib nrab marathon khiav - qeb thib peb yog 1 teev 21 feeb. Qhov kev tshem tawm zaum ob yog 1 teev 15 feeb. Ua ntej, qhov sib txawv ntawm pawg. Thib ob, rau kuv tus kheej, kom khiav 10 km hauv 34.40 yog yooj yim dua li khiav ib nrab hauv 1 teev thiab 15 feeb.
Kuv nkag siab hais tias nyob ntawm seb ib tug neeg puas tau zoo dua, kev nrawm dua lossis kev ua siab ntev, nws yuav yooj yim rau nws ua kom tiav tus qauv ntawm qhov deb. Tab sis nws zoo li rau kuv tias kev tso tawm tsis yog ib feem ntawm ib feem. Tus kheej, kuv lub tswv yim, txawm hais tias kuv feem ntau ntog raws li qhov kev xav rov qab hais tias 10 km yog qhov ntau nyuaj khiav, hais, hauv 36 feeb dua li ib nrab marathon hauv 1.17.
Hnub tom qab yog npaj rau hnub so, uas yog qhov yuav tsum tau ua thaum kos ib qho kev kawm twg.
Thiab nyob rau Hnub Sunday, qhov nyuaj tshaj plaws ntawm lub limtiam tag nrho yog kev ua haujlwm nyob ib puag ncig. Yog li ntawd, hnub so yuav tsum ua kom zoo tshaj ua ntej lub zog ua haujlwm.
