{"id":19970,"date":"2023-02-26T20:42:22","date_gmt":"2023-02-26T13:42:22","guid":{"rendered":"https:\/\/purna.vn\/?p=19970"},"modified":"2023-02-26T20:42:23","modified_gmt":"2023-02-26T13:42:23","slug":"hanh-trinh-tro-thanh-ironman-tuan-10-giao-an-70-3-ironman-cham-chi-tap-ashtanga-dieu-do","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/hanh-trinh-tro-thanh-ironman-tuan-10-giao-an-70-3-ironman-cham-chi-tap-ashtanga-dieu-do\/","title":{"rendered":"[H\u00e0nh tr\u00ecnh tr\u1edf th\u00e0nh IronMan]\u00a0Tu\u1ea7n 10 Gi\u00e1o \u00e1n 70.3 Ironman – Ch\u0103m ch\u1ec9 t\u1eadp Ashtanga \u0111i\u1ec1u \u0111\u1ed9"},"content":{"rendered":"

<\/p>

Sau chuy\u1ebfn ph\u01b0\u1ee3t b\u1ee5i xuy\u00ean Nh\u1eadt t\u1eeb Nam ch\u00ed B\u1eafc<\/a> \u0111\u1ea7u n\u0103m m\u1edbi, m\u00ecnh b\u1eaft \u0111\u1ea7u quay tr\u1edf l\u1ea1i gu\u1ed3ng l\u00e0m vi\u1ec7c v\u00e0 t\u1eadp luy\u1ec7n quen thu\u1ed9c. Tu\u1ea7n \u0111\u1ea7u ti\u00ean khi t\u1eadp l\u1ea1i theo gi\u00e1o \u00e1n Ironman 70.3<\/a>, m\u00ecnh h\u01a1i m\u1ec7t v\u00e0 \u0111u\u1ed1i s\u1ee9c sau g\u1ea7n hai tu\u1ea7n \u0103n ch\u01a1i th\u1ea3 ga n\u01a1i x\u1ee9 m\u1eb7t tr\u1eddi m\u1ecdc. Tu\u1ea7n th\u1ee9 hai phong \u0111\u1ed9 h\u1ed3i ph\u1ee5c d\u1ea7n. M\u00ecnh v\u1eabn b\u00e1m s\u00e1t gi\u00e1o \u00e1n, tu\u00e2n th\u1ee7 t\u1eadp luy\u1ec7n \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0103n u\u1ed1ng l\u00e0nh m\u1ea1nh tr\u1edf l\u1ea1i.<\/p>

B\u01a1i<\/h2>

Ch\u1ec9 c\u00f2n ba th\u00e1ng n\u1eefa l\u00e0 t\u1edbi th\u1eddi \u0111i\u1ec3m m\u00ecnh ch\u00ednh th\u1ee9c tham gia d\u1ef1 thi IronMan. Ph\u1ea7n b\u01a1i t\u1eebng l\u00e0 n\u1ed7i \u00e1m \u1ea3nh s\u1ee3 h\u00e3i c\u1ee7a m\u00ecnh. Tuy nhi\u00ean, nh\u1edd ho\u00e0n th\u00e0nh t\u1ed1t \u0111\u1eb9p 1.500m sau gi\u1ea3i Ph\u00fa Qu\u1ed1c<\/a>, Purna \u0111\u00e3 t\u1ef1 tin h\u01a1n h\u1eb3n ph\u1ea7n n\u00e0o.<\/p>

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Kh\u00f4ng ph\u00ed ho\u00e0i c\u00f4ng s\u1ee9c ba l\u1ea7n b\u01a1i m\u1ed7i tu\u1ea7n bao g\u1ed3m c\u1ea3 t\u1eadp ch\u1ec9nh chu k\u1ef9 thu\u1eadt c\u0169ng nh\u01b0 b\u00e0i t\u1ef1 b\u01a1i d\u00e0i, d\u01b0\u1edbi s\u1ef1 h\u1ed7 tr\u1ee3 nhi\u1ec7t t\u00ecnh c\u1ee7a HLV nay m\u00ecnh c\u00f3 th\u1ec3 b\u01a1i s\u1ea3i li\u00ean t\u1ee5c 500m. Tuy nhi\u00ean, do ch\u01b0a th\u00e0nh th\u1ea1o b\u01a1i s\u1ea3i, nh\u1ecbp tim th\u01b0\u1eddng b\u1ecb \u0111\u1ea9y l\u00ean kh\u00e1 cao, vai h\u00f4ng ch\u01b0a m\u1edf t\u1ed1t khi\u1ebfn m\u00ecnh \u0111au nh\u1ee9c sau m\u1ed7i bu\u1ed5i b\u01a1i d\u00e0i. <\/p>

Chi\u1ebfn l\u01b0\u1ee3c c\u1ee7a m\u00ecnh l\u00e0 s\u1ebd k\u1ebft h\u1ee3p b\u01a1i \u1ebfch v\u00e0 s\u1ea3i khi d\u1ef1 thi IronMan. C\u1ee9 h\u1ec5 b\u01a1i s\u1ea3i m\u1ec7t th\u00ec \u0111\u1ed5i sang b\u01a1i \u1ebfch s\u1edf tr\u01b0\u1eddng \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh t\u00e2m l\u00fd. Ti\u1ebfp t\u1ee5c c\u1ed1 g\u1eafng, ho\u00e0n thi\u1ec7n k\u1ef9 thu\u1eadt b\u01a1i, gi\u1eef nh\u1ecbp th\u1edf \u0111\u1ec1u v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3\u2026s\u1ebd l\u00e0 nh\u1eefng \u0111i\u1ec1u quan tr\u1ecdng m\u00ecnh c\u1ea7n l\u01b0u \u00fd khi t\u1eadp b\u01a1i.<\/p>

\u0110\u1ea1p xe<\/h2>
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M\u1ed7i tu\u1ea7n m\u00ecnh s\u1ebd c\u00f3 nh\u1eefng bu\u1ed5i t\u1eadp \u0111\u1ea1p xe theo ch\u1ee7 \u0111\u1ec1 t\u1eeb s\u1ee9c m\u1ea1nh cho \u0111\u1ebfn s\u1ee9c b\u1ec1n. S\u1ebd c\u00f3 nh\u1eefng bu\u1ed5i m\u00ecnh \u0111\u1ea9y nhanh nh\u1ecbp tim \u0111\u1ea1p xe leo d\u1ed1c ch\u00f3t v\u00f3t nh\u01b0ng c\u0169ng c\u00f3 nh\u1eefng ng\u00e0y m\u00ecnh gi\u1eef nh\u1ecbp tim \u1ed5n \u0111\u1ecbnh \u0111\u1ea1p xe \u0111\u01b0\u1eddng tr\u01b0\u1eddng. Nh\u1edd ch\u0103m ch\u1ec9 t\u1eadp \u0111\u1ea1p s\u00e1t theo gi\u00e1o \u00e1n m\u00e0 gi\u1edd s\u1ee9c \u0111\u1ea1p c\u1ee7a m\u00ecnh \u0111\u00e3 kho\u1ebb l\u00ean r\u1ea5t nhi\u1ec1u. Gi\u1edd b\u00e0i \u0111\u1ea1p c\u1ee7a m\u00ecnh lu\u00f4n k\u00e9o d\u00e0i \u00edt nh\u1ea5t t\u1eeb 90 ph\u00fat tr\u1edf l\u00ean nh\u01b0ng m\u00ecnh v\u1eabn b\u1ec1n b\u1ec9 nh\u1ea5n ga kh\u00f4ng m\u1ec7t m\u1ecfi.<\/p>

Ch\u1ea1y b\u1ed9<\/h2>

Sau chi\u1ebfn th\u1eafng v\u1ebb vang h\u1ea1ng t\u01b0 to\u00e0n n\u1eef c\u1ef1 ly 35km t\u1ea1i gi\u1ea3i Laan<\/a> Ultra Trail<\/a>, m\u00ecnh c\u00e0ng v\u1eefng tin ch\u1ea1y b\u1ed9 l\u00e0 b\u1ed9 m\u00f4n m\u00ecnh y\u00eau th\u00edch nh\u1ea5t trong ba m\u00f4n ph\u1ed1i h\u1ee3p. Hai tu\u1ea7n r\u1ed3i, m\u00ecnh b\u1eaft \u0111\u1ea7u nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i t\u1eeb 1 ti\u1ebfng tr\u1edf l\u00ean c\u1ed9ng th\u00eam nh\u1eefng b\u00e0i t\u1ed1c \u0111\u1ed9 \u0111\u1ea9y cao nh\u1ecbp tim \u0111\u1ebfn gi\u1edbi h\u1ea1n. M\u00ecnh s\u1ee3 nh\u1eefng b\u00e0i t\u1ed1c \u0111\u1ed9 nh\u1ea5t d\u00f9 k\u00e9o d\u00e0i ch\u1eebng 1 ph\u00fat m\u1ed7i set m\u00e0 m\u1ec7t kinh kh\u1ee7ng. Khi \u0111\u00f3, pace c\u1ee7a m\u00ecnh c\u00f3 th\u1ec3 l\u00e0 4\u201915\u201d ho\u1eb7c 4\u201900\u201d.<\/p>

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M\u00ecnh kh\u00f4ng ph\u1ea3i l\u00e0 \u0111\u1ee9a ham ch\u1ea1y \u0111ua th\u00e0nh t\u00edch. N\u1ebfu ch\u01b0a ch\u1ea1y \u0111\u01b0\u1ee3c 21km d\u01b0\u1edbi 1 ti\u1ebfng 50ph th\u00ec m\u00ecnh s\u1ebd kh\u00f4ng tham d\u1ef1 full marathon 42km. Do \u0111\u00f3, sau hai l\u1ea7n ch\u1ea1y 21km, m\u00ecnh v\u1eabn mi\u1ec7t m\u00e0i t\u1eadp luy\u1ec7n, \u00fd th\u1ee9c k\u1ef7 lu\u1eadt b\u1ea3n th\u00e2n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau mong mu\u1ed1n.<\/p>

\u30e8\u30ac<\/h2>

Do th\u1eddi ti\u1ebft qu\u00e1 l\u1ea1nh khi \u1edf Nh\u1eadt khi\u1ebfn m\u00ecnh kh\u00f4ng th\u1ec3 t\u1eadp Ashtanga <\/a>nh\u01b0 th\u01b0\u1eddng l\u1ec7. T\u1ef1 c\u1ea3m th\u1ea5y qu\u00e1 c\u00f3 l\u1ed7i v\u1edbi b\u1ea3n th\u00e2n c\u0169ng nh\u01b0 gi\u1eef v\u1eefng t\u00ecnh y\u00eau to l\u1edbn v\u1edbi Ash, m\u00ecnh \u0111\u00e3 nhanh ch\u00f3ng quay l\u1ea1i vi\u1ec7c t\u1eadp Ashtanga \u0111\u1ec1u \u0111\u1eb7n. Purna v\u1eabn duy tr\u00ec 2-3 bu\u1ed5i t\u1eadp Ash m\u1ed7i tu\u1ea7n c\u1ed9ng h\u01b0\u1edfng vi\u1ec7c t\u1eadp nh\u1eefng b\u00e0i t\u1eadp yoga b\u1ed5 tr\u1ee3 v\u1ec1 c\u1ea3 s\u1ee9c m\u1ea1nh v\u00e0 \u0111\u1ed9 linh ho\u1ea1t cho to\u00e0n b\u1ed9 c\u01a1 th\u1ec3.<\/p>

\"\"<\/figure>

May m\u1eafn h\u01a1n, sau T\u1ebft Nguy\u00ean \u0110\u00e1n, Purna may m\u1eafn c\u00f3 duy\u00ean g\u1eb7p g\u1ee1 v\u00e0 t\u1eadp luy\u1ec7n v\u1edbi nhi\u1ec1u b\u1ea1n h\u1ecdc vi\u00ean m\u1edbi c\u0169ng nh\u01b0 duy tr\u00ec s\u1ef1 n\u1ed1i k\u1ebft v\u1edbi c\u00e1c b\u1ea1n h\u1ecdc vi\u00ean hi\u1ec7n t\u1ea1i. \u0110i\u1ec3m m\u1edbi trong cu\u1ed9c s\u1ed1ng g\u1ea7n \u0111\u00e2y c\u1ee7a m\u00ecnh l\u00e0 h\u1ecdc ti\u1ebfng Nh\u1eadt – ng\u00f4n ng\u1eef c\u1ee7a \u0111\u1ea5t n\u01b0\u1edbc m\u00ecnh y\u00eau th\u00edch t\u1eeb thu\u1edf nh\u1ecf. M\u1ee5c \u0111\u00edch l\u00e0 \u0111\u1ec3 xem phim Anime Nh\u1eadt d\u1ec5 hi\u1ec3u h\u01a1n c\u0169ng nh\u01b0 hi\u1ec3u s\u00e2u h\u01a1n v\u1ec1 v\u0103n ho\u00e1 v\u00e0 con ng\u01b0\u1eddi Nh\u1eadt B\u1ea3n cho c\u00e1c d\u1ef1 \u0111\u1ecbnh l\u1edbn trong t\u01b0\u01a1ng lai.<\/p>

\"\"<\/figure>

C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe m\u00ecnh v\u00e0 ti\u1ebfp t\u1ee5c theo d\u00f5i h\u00e0nh tr\u00ecnh Purna tr\u1edf th\u00e0nh Ironman trong c\u00e1c b\u00e0i vi\u1ebft ti\u1ebfp theo nh\u00e9 \ud83d\ude09<\/p>","protected":false},"excerpt":{"rendered":"

Sau chuy\u1ebfn ph\u01b0\u1ee3t b\u1ee5i xuy\u00ean Nh\u1eadt t\u1eeb Nam ch\u00ed B\u1eafc \u0111\u1ea7u n\u0103m m\u1edbi, m\u00ecnh b\u1eaft \u0111\u1ea7u quay tr\u1edf l\u1ea1i gu\u1ed3ng l\u00e0m vi\u1ec7c v\u00e0 t\u1eadp luy\u1ec7n quen thu\u1ed9c. Tu\u1ea7n \u0111\u1ea7u ti\u00ean khi t\u1eadp l\u1ea1i theo gi\u00e1o \u00e1n Ironman 70.3, m\u00ecnh h\u01a1i m\u1ec7t v\u00e0 \u0111u\u1ed1i s\u1ee9c sau g\u1ea7n hai tu\u1ea7n \u0103n ch\u01a1i th\u1ea3 ga n\u01a1i x\u1ee9 m\u1eb7t…<\/p>","protected":false},"author":446664,"featured_media":19975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"bwfblock_default_font":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[119],"tags":[125,120],"class_list":["post-19970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ironman","tag-ashtanga-yoga","tag-ironman-70-3-training"],"acf":[],"taxonomy_info":{"category":[{"value":119,"label":"Ironman"}],"post_tag":[{"value":125,"label":"Ashtanga Yoga"},{"value":120,"label":"IRONMAN 70.3 Training"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2023\/02\/IMG_2533-681x900.jpg",681,900,true],"author_info":{"display_name":"purna (Th\u1ea3o Nguy\u1ec5n)","author_link":"https:\/\/purna.vn\/ja\/author\/purna\/"},"comment_info":0,"category_info":[{"term_id":119,"name":"Ironman","slug":"ironman","term_group":0,"term_taxonomy_id":119,"taxonomy":"category","description":"","parent":0,"count":27,"filter":"raw","cat_ID":119,"category_count":27,"category_description":"","cat_name":"Ironman","category_nicename":"ironman","category_parent":0}],"tag_info":[{"term_id":125,"name":"Ashtanga Yoga","slug":"ashtanga-yoga","term_group":0,"term_taxonomy_id":125,"taxonomy":"post_tag","description":"","parent":0,"count":8,"filter":"raw"},{"term_id":120,"name":"IRONMAN 70.3 Training","slug":"ironman-70-3-training","term_group":0,"term_taxonomy_id":120,"taxonomy":"post_tag","description":"","parent":0,"count":22,"filter":"raw"}],"_links":{"self":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/19970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/users\/446664"}],"replies":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/comments?post=19970"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/19970\/revisions"}],"predecessor-version":[{"id":19977,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/19970\/revisions\/19977"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/19975"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=19970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=19970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=19970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}