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  • One of the cycles of preparation of training of trainer Trail Running School Dmitry Mityaev, the Transgrancanaria 2017.

One of the cycles of preparation of training of trainer Trail Running School Dmitry Mityaev, the Transgrancanaria 2017.

3 weeks left before Transgrancanaria​. Finished another training cycle. All the training done at altitude 540 – 2400 meters.
We live at an altitude of 960 meters, our favorite ski resort gorky gorod

– 21.01 – warm-up 20 minutes, 3 times 2 km at the level of anaerobic threshold, after 1 minute slowly. With a climb of 600 metres. The hitch in 20 minutes.
The second workout is 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold.

– 22.01 – 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.

– 23.01 – 140 minutes with a climb of 1600 meters, the intensity of 75 – 85% of the anaerobic threshold.
Second training session – 90 minutes with a climb of 1000 meters, the intensity is 80 – 90 % of the anaerobic threshold.

– 24.01 – 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is a warm up 20 minute tempo run, the intensity of the 95 – 105 % of anaerobic threshold 6 km with a set of 600 metres. The hitch in 20 minutes.

– 25.01 – 180 minutes with a climb of 1500 metres, the intensity is 80 – 90 % of the anaerobic threshold.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.

– 26.01 – 50 minutes minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.

– 27.01 – 70 minutes with a climb of 700 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. + 15 times for 100 meters uphill fast walk 100 meters slowly.

– 28.01 – 90 minutes of fartlek, accelerations at the level of the IPC. Set the height of 500 meters.

– 29.01 – 70 minutes on the treadmill with a slope of 15%, the intensity of 75 – 85% of the anaerobic threshold.
The second workout is 30 minutes slow, 3 times for 12 minutes, the intensity of 100 – 105 % of anaerobic threshold, after 2 minutes quietly. Did on the treadmill, incline of 15 %. The hitch in 20 minutes.

– 30.01 – 140 minutes with a climb of 1600 meters, the intensity of 75 – 85% of the anaerobic threshold.
The second workout is 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold.

– 31.01 60 minutes with a climb of 500 meters, the intensity of 70 – 80 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout is a warm up 20 minute tempo run 25 minutes with a climb of 600 metres, the intensity of the 95 – 105 % of anaerobic threshold . The hitch in 20 minutes.

– 1.02 – 240 minutes in the mountains, a climb of 2200 meters, intensity of 70 – 95 % of the anaerobic threshold.
The second workout 45 minutes exercise bike.

– 2.02 – 55 minutes exercise bike.

– 3.02 – 60 minutes with a climb of 500 meters, the intensity is 80 – 90 % of the anaerobic threshold. 30 minutes jump exercise.
The second workout – warm-up 60 minutes tempo running 37 minutes with a climb of 750 meters, 95 – 105 % of anaerobic threshold . 40 minutes 80 – 90 % of the anaerobic threshold.

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