The next week’s training is mainly for the purpose of adaptation, such as adapting to life, adapting to the environment, adapting to the venue, adapting to diet, adapting to the climate, adapting to the rules of work and rest, etc…

Since I came here, I deliberately chose to follow at the back.

The watch data heart rate is not accurate.

It may be that I didn’t adapt to coming to the plateau at once.

It’s OK.

I have never skipped rope for five minutes before, but I finished six groups of five minutes today.

I was not used to waking up all the time, so I got up, I got up to wash and look forward to training.

We should train moderately and adapt step by step.

Strength training rope skipping: 5 minutes × 6 groups of sprint: 30 meters × 6 sets of swing arms: 200 × 6 groups of push ups: 50 × Stretching of six groups of parts: about 20 minutes.

I hope the coach can ask for more advice in the future 🤝 The coach said “OK” as long as you work hard and practice well.

I communicated with the coach while running, consulted and studied.

If a person who has never trained like this trains in a short time, his body will be sore and uncomfortable, but I don’t want to miss every day or even every training class..

It happened that the coach was also running at the back.

After running, go directly to the inner court of the stadium 🏟 Do physical training.

Afternoon: the heart rate dropped in the afternoon of “5K + strength training” in the outer ring of the stadium.

The coach also gave suggestions, saying that I didn’t worry when I first came to the plateau and slowly adapt to it, We should not train too hard.

We can practice well after the body adapts to the state.

In my heart, I always remind my brain to first adapt, adapt and then adapt, In plain training, the heart rate of aerobic running at the allocated speed of 4 is about 160, and the heart rate of 500 on the plateau is about 160 😂 Therefore, the difference between the plateau and the plain is quite large.

Because I just came here and changed the living environment and work and rest rules in a short time, I woke up four or five times last night.

This year I aim to practice 5000 meters.

After training, I made a “self summary” of my recent training.

Although the sleep quality is not good, my passion for training is still full.

In the process, the coach asked me if I was going to practice marathon? I said I don’t run marathons.

We must not train at the same pace on the plain.

When I reached the last two groups, my arm and thigh muscles were very sore.

fanny pack for gym

It is only for reference, but the body feeling is better.

I am looking forward to it and successfully completed the first training course on the plateau.

I am lazy at ordinary times, so I seldom pay attention to physical fitness.

When I wake up in the morning, the temperature is relatively low, only 1 ℃, but my enthusiasm for training is still 99 degrees Hei hei 😄 Today is the first day of my training on the plateau in 2022.

There are no adverse factors in the body.

To be exact, I ran 18 kilometers, because they all ran 18 kilometers and light cross-country running on dirt roads.

Of course, I know it’s normal.

At the beginning, they didn’t run fast and started at a pace of more than five points.

I also completed the plan with the large army, so I have less watch data.

The sleep quality was extremely poor.

In short, the training course this morning was well completed 😄 It’s just a little too much, but the speed is slow.

Target challenge 5000 meters, 14 minutes and 40 seconds “day 1” date: January 29, 2022 Saturday (sunny day) address: Qujing City, Yunnan Province, the temperature is 10 ℃ to minus 1 ℃ and the altitude is 2114 meters, the morning pulse is 60 ℃; the first day of altitude training: morning: “road + dirt road mixed cross-country running” 17 kilometers in the morning.

It didn’t dawn until around 8:00 in the morning, but I got up around 6:00 in the morning.

When training at the same pace on the plain and on the plateau, the heart rate is completely different from breathing.

If I guess right, “core strength and physical fitness”, this may also be the weakness of most amateur runners.

Always following the tail of the big army, I sometimes have the idea of running faster, but I constantly warn myself not to violate the principle of step-by-step, otherwise it will backfire and adapt slowly, so you must control yourself.

in today’s training, I always keep my choice at the back.

The heart rate on the plateau is high and breathing is difficult.

At nine o’clock in the morning, we started training.