Edzésleírás
Hengeres bemelegítés, Baker-ciszta ellenes gyakorlatok, bokastabilizálás, medence emelés, csípő lazítás, farizom és belső comb erősítés, guggolások hátam mögött fitt labdával, hát mobilizálás, tartásjavítás. Nyújtások.
| Táv (km) |
Tempó (perc/km) |
Sebesség (km/h) |
Szint (m) |
|---|---|---|---|
| 1 | 02:06 | 28.63 | -2 |
| 2 | 01:57 | 30.77 | 0 |
| 3 | 01:52 | 32.14 | 0 |
| 4 | 01:44 | 34.62 | 0 |
| 5 | 01:32 | 39.13 | -1 |
| 6 | 01:31 | 39.52 | 0 |
| 7 | 01:31 | 39.56 | 1 |
| 8 | 01:34 | 38.30 | -5 |
| 9 | 01:44 | 34.62 | 3 |
| 10 | 01:44 | 34.62 | 4 |
| 11 | 01:37 | 37.11 | -8 |
| 12 | 01:51 | 32.46 | -1 |
| 13 | 01:41 | 35.64 | 1 |
| 14 | 01:45 | 34.29 | 5 |
| 15 | 01:38 | 36.73 | -5 |
| 16 | 01:42 | 35.29 | 0 |
| 17 | 01:46 | 33.96 | 0 |
| 18 | 01:42 | 35.29 | -2 |
| 19 | 01:42 | 35.29 | 0 |
| 20 | 01:43 | 34.95 | -1 |
| 21 | 01:36 | 37.48 | -1 |
| 22 | 01:42 | 35.29 | 1 |
| 23 | 01:38 | 36.73 | -2 |
| 24 | 01:42 | 35.29 | 1 |
| 25 | 01:39 | 36.36 | -2 |
| 26 | 01:44 | 34.62 | 1 |
| 27 | 01:42 | 35.29 | 0 |
| 28 | 01:38 | 36.73 | -4 |
| 29 | 01:41 | 35.65 | 0 |
| 30 | 01:46 | 33.94 | 1 |
| 31 | 01:42 | 35.30 | -1 |
| 32 | 01:42 | 35.29 | -1 |
| 33 | 01:47 | 33.64 | 3 |
| 34 | 01:45 | 34.29 | -3 |
| 35 | 01:44 | 34.62 | 0 |
| 36 | 01:42 | 35.30 | 0 |
| 37 | 01:45 | 34.29 | 0 |
| 38 | 01:45 | 34.29 | 1 |
| 39 | 01:45 | 34.29 | 0 |
| 40 | 01:42 | 35.29 | -1 |
| 41 | 01:46 | 33.96 | -1 |
| 42 | 01:45 | 34.27 | 1 |
| 43 | 01:44 | 34.62 | 0 |
| 44 | 01:43 | 34.95 | 0 |
| 45 | 01:47 | 33.64 | 2 |