Кавказ 2010. Дневник Тренировок. Ганаховский Сергей — различия между версиями
Материал из Библиотека ТК МГТУ им. Н. Э. Баумана
SG (обсуждение | вклад) м |
SG (обсуждение | вклад) м |
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Строка 1: | Строка 1: | ||
+ | =Дневник тренировок= | ||
+ | |||
{| border=1 | {| border=1 | ||
!Когда||Цель||Темп||Длит.||HR ср||HR max||Состав|| | !Когда||Цель||Темп||Длит.||HR ср||HR max||Состав|| | ||
Строка 30: | Строка 32: | ||
|11 мая||восстанавливающая||Низкий|| 50 мин || 135 || || разминка + бег в лесу 5 км || | |11 мая||восстанавливающая||Низкий|| 50 мин || 135 || || разминка + бег в лесу 5 км || | ||
|- | |- | ||
+ | |} | ||
+ | |||
+ | =План тренировок= | ||
+ | |||
+ | |||
+ | <table border=1 cellpadding=0 cellspacing=0 width=727 style='border-collapse: | ||
+ | collapse;table-layout:fixed;width:545pt'> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 width=247 style='height:15.0pt;width:185pt'><span | ||
+ | style='mso-spacerun:yes'> </span>(1) 4-недельный цикл<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6626123 align=center width=160 style='border-right: | ||
+ | .5pt solid black;border-left:none;width:120pt'><font color="#000000">1</font></td> | ||
+ | <td colspan=4 class=xl6926123 align=center width=160 style='border-left:none; | ||
+ | width:120pt'><font color="#000000">2</font></td> | ||
+ | <td colspan=4 class=xl6926123 align=center width=160 style='border-left:none; | ||
+ | width:120pt'><font color="#000000">3</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>(2) Этап подготовки<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6626123 align=center style='border-right:.5pt solid black; | ||
+ | border-left:none'>Вводный</td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'>Базовый</td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'>Интенсивный</td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>Недели<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6626123 align=center style='border-right:.5pt solid black; | ||
+ | border-left:none'><span style='mso-spacerun:yes'> </span>1-4<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span>5-8<span style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span>9-12<span style='mso-spacerun:yes'> </span></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>(3) Даты<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6626123 align=center style='border-right:.5pt solid black; | ||
+ | border-left:none'>13.04-13.05</td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'>13.05-13.06</td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'>13.06-13.07</td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>(4) % от годового<span | ||
+ | style='mso-spacerun:yes'> </span>объёма</td> | ||
+ | <td colspan=4 class=xl6626123 align=center style='border-right:.5pt solid black; | ||
+ | border-left:none'><span style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl6926123 align=center style='border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>(5) Объем цикла (ч)<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td colspan=4 class=xl7026123 align=center style='border-right:.5pt solid black; | ||
+ | border-left:none'><font color="#000000">19 </font></td> | ||
+ | <td colspan=4 class=xl7326123 align=center style='border-left:none'><font | ||
+ | color="#000000">20 </font></td> | ||
+ | <td colspan=4 class=xl7326123 align=center style='border-left:none'><font | ||
+ | color="#000000">21 </font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span>Неделя<span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">1</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">2</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">3</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">4</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">5</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">6</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">7</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">8</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">9</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">11</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">12</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">(6) Периодизация</font><font | ||
+ | class="font626123"><span style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">20%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">20%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">20%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50%</font></td> | ||
+ | <td class=xl7426123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">15%</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">(7) Недельныйобъем | ||
+ | (мин) </font><font class="font626123"><span style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>171<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>228<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>570<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>171<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>180<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>239<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>599<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>180<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>189<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>251<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>628<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl7526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"><span style='mso-spacerun:yes'> </span>189<span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">(8) Недельный объем | ||
+ | каждого компонента (мин) </font><font class="font626123"><span | ||
+ | style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Скорость</font><font | ||
+ | class="font626123"><span style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Дистанция</font><font | ||
+ | class="font626123"> (бег)</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">45</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">45</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">45</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">45</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">60</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">60</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">60</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">60</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Темп/гонка</font><font | ||
+ | class="font626123"><span style='mso-spacerun:yes'> </span></font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Интервалы</font><font | ||
+ | class="font626123"> (фортлег)</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><font | ||
+ | color="#000000"> </font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Сверхдистанция | ||
+ | (спорт. ходьба)</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">75</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">75</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">480</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">75</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">80</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">80</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">480</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">80</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Горные интервалы</font><font | ||
+ | class="font626123"> (по лестнице пешком)</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">10</font></td> | ||
+ | </tr> | ||
+ | <tr height=20 valign=bottom style='height:15.0pt'> | ||
+ | <td height=20 class=xl6526123 style='height:15.0pt;border-top:none'><span | ||
+ | style='mso-spacerun:yes'> </span><font class="font526123">Сила</font><font | ||
+ | class="font626123"> (упр-я дома)</font></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 style='border-top:none;border-left:none'><span | ||
+ | style='mso-spacerun:yes'> </span></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">60</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">70</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">40</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">50</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">30</font></td> | ||
+ | <td class=xl6526123 align=right style='border-top:none;border-left:none'><font | ||
+ | color="#000000">30</font></td> | ||
+ | </tr> | ||
+ | |||
+ | |||
+ | </table> |
Версия 00:45, 13 мая 2010
Дневник тренировок
Когда | Цель | Темп | Длит. | HR ср | HR max | Состав | |
---|---|---|---|---|---|---|---|
13 апреля, вт | восстанавливающая | Выше среднего | 45 мин | 156 | 163 | бег в лесу 8 км | |
15 апреля, чт | восстанавливающая | Низкий | 50 мин | 135 | 150 | разминка + бег в лесу 5 км | |
17 апреля, сб | техника | Средний | 5:30 ЧХВ | 24,5 км БГ | |||
19 апреля, пн | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
21 апреля, ср | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
24 апреля, сб | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
27 апреля, вт | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
29 апреля, чт | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
2 мая, | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
4 мая | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
6 мая | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
8 мая | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км | ||
9 мая | ПВД | Низкий | 11 часов | 110-120 | пешком | ||
11 мая | восстанавливающая | Низкий | 50 мин | 135 | разминка + бег в лесу 5 км |
План тренировок
(1) 4-недельный цикл | 1 | 2 | 3 | |||||||||
(2) Этап подготовки | Вводный | Базовый | Интенсивный | |||||||||
Недели | 1-4 | 5-8 | 9-12 | |||||||||
(3) Даты | 13.04-13.05 | 13.05-13.06 | 13.06-13.07 | |||||||||
(4) % от годового объёма | ||||||||||||
(5) Объем цикла (ч) | 19 | 20 | 21 | |||||||||
Неделя | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
(6) Периодизация | 15% | 20% | 50% | 15% | 15% | 20% | 50% | 15% | 15% | 20% | 50% | 15% |
(7) Недельныйобъем (мин) | 171 | 228 | 570 | 171 | 180 | 239 | 599 | 180 | 189 | 251 | 628 | 189 |
(8) Недельный объем каждого компонента (мин) | ||||||||||||
Скорость | ||||||||||||
Дистанция (бег) | 45 | 45 | 45 | 45 | 60 | 60 | 60 | 60 | ||||
Темп/гонка | ||||||||||||
Интервалы (фортлег) | 50 | 50 | 50 | |||||||||
Сверхдистанция (спорт. ходьба) | 75 | 75 | 480 | 75 | 80 | 80 | 480 | 80 | ||||
Горные интервалы (по лестнице пешком) | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 | ||||
Сила (упр-я дома) | 50 | 60 | 70 | 50 | 40 | 50 | 30 | 30 |