BS retrospektív edzéstörténet: 10 hónap alatt 8 km/h-tól 15 km/h-ig
1994.01.02.-től 09.22.-ig.
Alk |
dátum |
idő (p) |
km |
össz km |
öszz. idő |
megjegyzések |
1 |
01.02. |
60 |
8 |
8 |
60 |
8 km/h, terep |
2 |
01.03. |
6 |
1 |
9 |
1:06 |
1 km/6:22 = 8.5 km/h |
3 |
01.04. |
50 |
7 |
16 |
1:56 |
8.4 km/h, aszfalt |
4 |
01.05. |
60 |
8 |
24 |
2:56 |
terep |
5 |
01.07. |
75 |
11 |
35 |
4:11 |
|
6 |
01.09. |
60 |
10 |
45 |
5:11 |
|
7 |
01.11. |
68 |
10 |
55 |
6:19 |
|
8 |
01.15. |
39 |
9 |
64 |
6:58 |
8.8 km/39:00 = 13 km/h |
9 |
01.16. |
40 |
8 |
72 |
7:38 |
|
10 |
01.17. |
86 |
15 |
87 |
9:04 |
1. 3 km-en 600m/3:21;3:18;3:16;3:18;3:21 = 16:34. A 2. 3 km-től 3 km-ként: 17:00; 17:30; 17:30; 18:00 |
11 |
01.19. |
40 |
8 |
95 |
9:44 |
3,26 km / 16:30 |
12 |
01.20. |
69 |
12 |
107 |
10:53 |
résztávos: 4x1km; 10x400m;1x4km |
13 |
01.22. |
120 |
20 |
127 |
12:53 |
|
14 |
01.24. |
105 |
17 |
144 |
14:38 |
3 km / 17:50; 18:10; 18:50; 19:00; 19:00 |
15 |
01.27. |
75 |
12 |
156 |
15:53 |
9.6 km/h |
16 |
01.29. |
95 |
20 |
176 |
17:28 |
|
17 |
01.31. |
52 |
10 |
186 |
18:20 |
10.2 km / 51:40 = 11.847 km/h |
18 |
02.01. |
35 |
7 |
193 |
18:55 |
3 km/14:50 (=12.137); 1.2 km/6:50 (=10.54); 3 km/14:14 (=12.27) Össz.= 7.2 km/35:20(=12.23km/h) |
19 |
02.02. |
19 |
3 |
196 |
19:14 |
3 km / 18:50 = 9.558 km/h |
20 |
02.03. |
80 |
15 |
211 |
20:34 |
3 km/12:21; 1.2 km/7:00; 3 km/14:50; 600m/3:50; 3 km/14:57; 1.2 km/8:00; 3 km/16:50 |
21 |
02.05. |
110 |
21 |
232 |
22:24 |
11.2 km/h |
22 |
02.07. |
66 |
10 |
242 |
23:30 |
9.09 km/h |
23 |
02.08. |
40 |
7 |
249 |
24:10 |
3 km/17:45 (=10.142); 1.2 km/4:57 (=14.545); 3 km/18:40 (=9.643) = 7.2 km/41:22 = 10.46 km/h |
24 |
02.10. |
72 |
12 |
261 |
25:22 |
10 km/h |
25 |
02.12. |
120 |
20 |
281 |
27:22 |
10 km/h |
26 |
02.14. |
73 |
12 |
293 |
28:35 |
aszfalt, stadion, dombfutás |
27 |
02.15. |
40 |
8 |
301 |
29:15 |
3 km/13:40 (=13.17); 2 km/12:17 (=9.79); 3 km/14:32 (=12.38) = 8 km/40:30 = 11.852 km/h |
28 |
02.17. |
100 |
18 |
319 |
30:55 |
3 km/13:40; 3 km/17:40; 3 km/17:57; 3 km/14:54; 3 km/17:35; 3 km/17:57 = 18 km/99:43 = 10.843 km/h |
29 |
02.20. |
120 |
20 |
339 |
32:55 |
|
30 |
02.27. |
124 |
25 |
364 |
34:59 |
(Pécs-Harkány) 25 km/2:04:15 = 12.072 km/h = 4:58.2/km |
31 |
03.01. |
75 |
13 |
377 |
36:14 |
3 km / 14:40(=12.275); 17:46(=10.132); 18:10(=9.911); 17:50(=10.094); 1km/6:42(=8.95) = 13 km/1:15:08 =10.4km/h |
32 |
03.03. |
90 |
16 |
393 |
37:44 |
3km/18:10(=9.911); 14:05(=12.766); 17:55(=10.057); 1km/05:50(=10.31); 3km/17:40(=10.19); 16:48(=10.714) = 16 km / 1:30:22 = 10.66 km/h |
33 |
03.05. |
11 |
3 |
396 |
37:55 |
(Westel-futás) 3 km / 10:50 = 16.625 km/h |
34 |
03.07. |
86 |
16 |
412 |
39:21 |
3 km/16:54(=10.65); 13:04(=13.77); 18:05(=9.946); 1.2 km/7:33(=9.538) = 10.2 km/55:36 = 11.008 km/h; 3km/13:09(=13.692); 3km/16:44(=10.76)= 6km/29:53 = 12.041= 16.2 km / 1:25:30 = 11.228 km/h |
35 |
03.08. |
43 |
8 |
420 |
40:04 |
3 km/13:40(=13.175); 17:00(=10.589); 2 km/12:00(=10 km/h) = 8 km / 42:40 = 11.25 km/h |
36 |
03.09. |
30 |
5 |
425 |
40:34 |
5 km / 29:30 = 10.171 km/h |
37 |
03.10. |
123 |
20 |
445 |
42:37 |
10 km/58:45(=10.213); 1:04:38(=9.283)= 20 km/2:03:23 = 9.726 km/h |
38 |
03.11. |
27 |
4 |
449 |
43:04 |
4 km/27:19 = 8.782 km/h |
39 |
03.12. |
110 |
22 |
471 |
44:54 |
kb. 12 km/h |
40 |
03.15. |
74 |
15 |
486 |
46:08 |
3 km/12:02(=14.958); 17:16(=10.427); 14:12(=12.679);17:13(=10.460); 12:57(=13.899)=15 km/1:13:40=12.217km/h. 10 km/49:05=12.224km |
41 |
03.17. |
23 |
5 |
491 |
46:31 |
3 km/11:26.7(=15.727); 2 km/11:32(=10.405) = 5km/22:58.7 = 13.058 km/h |
42 |
03.19. |
42 |
12 |
503 |
47:13 |
résztávos:2x15x400m – 1.15x400m = 6km/20:50=17.281 km/h 2.15x400m = 6km/21:20.8=16.868 km/h |
43 |
03.21. |
120 |
23 |
526 |
49:13 |
2 órás felmérés = 23.5 km. = 11.75 km/h; (1. óra = 12.3 km; 2. óra = 11.2 km) |
44 |
03.22. |
10 |
3 |
529 |
49:23 |
résztáv: (1km bevezetés, 500mlevezetés);5x200m/33.28(=21.635); 33.99(=21.184);32.50(=22.154);31.79(=22.648);31.54(=22.828). |
45 |
03.24. |
118 |
20 |
549 |
51:21 |
2x10km = 10km/57:35(=10.419) + 10.2km/60:19(=10.146) = 20.2 km / 1:57:54 = 10.279 km/h |
46 |
03.25. |
70 |
14 |
563 |
52:31 |
7x2km=11:53.8(=10.086);10:42.9(=11.199);9:54.6(=12.108); 8:37.9(=13.902);7:44.3(=15.507);7:30.9(=15.968);13:47(=9.228). = 14.12 km / 1:10:11 = 12.071 km/h |
47 |
03.26. |
66 |
15 |
578 |
53:37 |
15 km / 66:15.5 = 13.583 km/h. Első 30perc = 6.5 km = 13 km/h. Legjobb mért: 3:56.09 = 15.247 km/h |
48 |
03.28. |
120 |
24 |
602 |
55:37 |
24.4km / 2:00:41.4 = 12.130 km/h. Első 10 km / 49:38 = 12.088 km/h; Második 10 km /50:12=11.952 km/h. = 20 km/1:38:50 |
49 |
03.29. |
10 |
4 |
606 |
55:47 |
résztáv: (1km bev. + 1.6km lev.) 5x200m/28.58; 30.91; 29.36; 30.63; 29.9 = 1000m/2:29.38 = 24.099 km/h |
50 |
03.31 |
45 |
8 |
614 |
56:32 |
8 km / 44:43.42 = 10.732 km/h |
51 |
04.02. |
85 |
16 |
630 |
57:57 |
16 km / 1:25:00 = 11.294 km/h |
52 |
04.08. |
41 |
8 |
638 |
58:38 |
kb. 12 km/h |
53 |
04.10. |
70 |
14 |
652 |
59:48 |
kb. 12 km/h |
54 |
04.11. |
60 |
12 |
664 |
60:48 |
kb. 12 km/h |
55 |
04.18. |
53 |
9 |
673 |
61:41 |
|
56 |
04.19. |
60 |
12 |
685 |
62:41 |
|
57 |
04.20. |
46 |
10 |
695 |
63:27 |
10.1 km / 46:15 (=3 km/12:40; 6km/26:45; 9km/41:17) = 3.639m/s=13.102 km/h |
58 |
04.23. |
95 |
20 |
715 |
65:02 |
Hmvh-Mártély-Hmvh |
59 |
04.26. |
29 |
7 |
722 |
65:31 |
6.6 km / 29:07 = 13.608 km/h |
60 |
04.30. |
36 |
7 |
729 |
66:07 |
Triatlon-verseny |
61 |
05.03. |
60 |
9 |
738 |
67:07 |
|
62 |
05.06. |
175 |
27 |
765 |
70:02 |
24-órás: I. 27 km / 2:35:15 = 10.4 km/h |
63 |
05.07. |
338 |
53 |
818 |
75:40 |
24-órás: II. 53 km/ 5:37:54 = 9.733 km/h 13km/1:19:02=9.87km/h; 12km/1:18:05=9.23km/h; 10km/59:22=10.1km/h; 10km/1:04:25=9.317km/h; 8km/57:10=8.4km/h – ÖSZZ: 80 km / 8:13:09 = 9.733 km/h |
64 |
05.14. |
30 |
5 |
823 |
76:10 |
10 km/h |
65 |
05.16. |
47 |
8 |
831 |
76:57 |
I. 5.3 km / 35:16.9; II. 3 km / 11:57 (=15 km/h) |
66 |
05.18. |
20 |
4 |
835 |
77:17 |
12 km/h |
67 |
05.19. |
33 |
7 |
842 |
77:50 |
6 km / 26:44 = 13.46 km/h = 4:27.33 / km; +1km lev. |
68 |
05.21. |
13 |
2 |
844 |
78:03 |
2.5 km / 13 perc |
69 |
05.22. |
15 |
3 |
847 |
78:18 |
2km/11:45, 600m/2:03.96 |
70 |
05.23. |
10 |
2 |
849 |
78:28 |
„tempósan” |
71 |
05.24. |
43 |
10 |
859 |
79:11 |
10km/43:21.94 = 13.835 km/h = 4:20.2/km (felváltva 4-5perces km-ek) |
72 |
05.26. |
21 |
5 |
864 |
79:32 |
5km/20:43.7 = 14.471 km/h = 4:08.75/km |
73 |
05.27. |
19 |
4 |
868 |
79:51 |
4.2 km / 19:07 = 13.125 km/h. (3km/14:11=12.676km/h; 1.2km/4:56=14.594km/h) |
74 |
06.10. |
43 |
10 |
878 |
80:34 |
10km/43:06.2 = 13.921 km/h = 4:18.8 / km |
75 |
06.16. |
60 |
10 |
888 |
81:34 |
|
76 |
06.18. |
60 |
10 |
898 |
82:34 |
Mártély-Mindszent-Mártély |
77 |
06.23. |
23 |
6 |
904 |
82:57 |
2x3km = 3km/11:50; 11:31. |
78 |
08.15. |
22 |
5 |
909 |
83:19 |
5km/21:35 = 13.888 km/h (3km/11:11=16.071km/h; 2km/10:24=11.538km/h) |
79 |
08.16. |
21 |
5 |
914 |
83:40 |
5km/20:53=14.516km/h=4:08/km. Km-ként:4:13;4:15;4:20;4:17;3:48 |
80 |
08.18. |
22 |
6 |
920 |
84:02 |
6km/22:17=15.66km/h = 3:48.8/km |
81 |
08.20. |
4 |
1 |
921 |
84:06 |
1 km / 4:06 = 14.631 km/h |
82 |
08.22. |
19 |
5 |
926 |
84:25 |
5km/19:22 = 15.490 km/h = 3:52.4 / km |
83 |
08.24. |
26 |
6 |
932 |
84:51 |
6km/26:21=13.662km/h(3km/15:00=12km/h;3km/11:21=15.859km/h) |
84 |
08.27. |
6 |
2 |
934 |
84:57 |
10x200m / 35-36sec. = 20-20.5 km/h |
85 |
08.31. |
41 |
10 |
944 |
85:38 |
10km felmérés: 10.2 km / 41:08 = 10km/40:20 = 14.879 km/h |
86 |
09.05. |
11 |
3 |
947 |
85:49 |
3km/10:52 = 16.564 km/h = 3:37.3 / km |
87 |
09.08. |
20 |
5 |
952 |
86:09 |
4.8km/ 20:00 = 14.714 km/h |
88 |
09.13. |
40 |
8 |
960 |
86:49 |
8.4km/40:00 = 12.6 km/h |
89 |
09.16. |
22 |
5 |
965 |
87:11 |
5.4 km / 21:36 = 15 km/h |
90 |
09.22. |
40 |
10 |
975 |
87:51 |
10.2 km / 40:48 = 15 km/h! |
= 90 |
3.7 km / nap = kb. 11 km / 3 nap |
975 |
|
|
Összegzés:
A 8 km/h-ról érdemben 15 km/h-ra gyorsítás a következőket igényelte nekem(!), 21 évesen:
90 db futóedzés.
975 km futás.
Edzésenként átlag 10.833, vagyis kb 10-11 km.
Átlagosan minden 3. napon edzés.
32 alkalommal 60 és 120 perc közötti futás; 9 alkalom 120 percnél hosszabb futás.
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