The eleventh week (January 15 to January 21, 2007) training program:

First, stretching exercises

Same as the tenth week, three times a week.

Second, the specific training content

Monday: Strength Training I. Time: One and a half hours.
Tuesday: Strength training (b), time: one and a half hours.
Wednesday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes eight round trips.
Thursday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes six round trips.
Friday: Endurance bike (indoor) for four hours.
Saturday: Beach speed running, time: one hour.
Sunday: Closed.

Important Note: This training plan is based on my own ability and should not be imitated!

Third, the specific training indicators:

Monday: Strength training, time: one and a half hours.
Tuesday: Strength training, time: one and a half hours.
Wednesday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes eight round trips.

The first rise of 9 minutes and 35 seconds,
The second rise of 9 minutes and 40 seconds,
The third rise of 9 minutes and 55 seconds,
The fourth rise is 9 minutes and 55 minutes.
The fifth rise of 10 minutes and 10 seconds,
The sixth rise of 10 minutes and 10 seconds,
The seventh rises 10 minutes and 40 seconds.
The 8th rise before the start of the heart suddenly flashed a thought: a round-trip distance of 1100 meters, 8 round-trip distance of 8800 meters, why not run for a while, to it 8848 meters?
The 8th rise was extended by 15 steps and it took 11 minutes.

Total time is 2 hours and 42 minutes.

Thursday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes six round trips.

The first rise is 9 minutes and 45 seconds.
The second rise is 9 minutes and 55 seconds.
The third rise of 9 minutes and 45 seconds,
The fourth rise of 9 minutes and 30 seconds,
The fifth rise of 9 minutes and 45 seconds,
The sixth rise of 9 minutes and 50 minutes.

Friday: Endurance bike (indoor) for four hours.

The first hour: 24,13 kilometers, consumption: 772 calories.
The second hour: 23, 47 kilometers, consumption: 772 calories.
The third hour: 18,02 km, consumption: 585 calories.
The fourth hour: 17, 17 kilometers, consumption: 520 calories.

Total ride: 82, 79 km, 2649 calories.

Saturday: Beach speed running, time: one hour.

No time, no training, this is the first time so far.

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