{"id":20013,"date":"2023-04-02T10:41:45","date_gmt":"2023-04-02T03:41:45","guid":{"rendered":"https:\/\/purna.vn\/?p=20013"},"modified":"2023-04-02T10:41:47","modified_gmt":"2023-04-02T03:41:47","slug":"hanh-trinh-tro-thanh-ironman-tuan-14-boi-ben-dap-dai-chay-dai","status":"publish","type":"post","link":"https:\/\/purna.vn\/ja\/hanh-trinh-tro-thanh-ironman-tuan-14-boi-ben-dap-dai-chay-dai\/","title":{"rendered":"[H\u00e0nh tr\u00ecnh tr\u1edf th\u00e0nh IronMan]\u00a0Tu\u1ea7n 14 b\u01a1i b\u1ec1n – \u0111\u1ea1p d\u00e0i – ch\u1ea1y dai!"},"content":{"rendered":"

C\u00e1c b\u1ea1n th\u00e2n m\u1ebfn,<\/p>\n\n\n\n

Ch\u00ednh th\u1ee9c c\u00f2n m\u1ed9t th\u00e1ng n\u1eefa th\u00f4i l\u00e0 ng\u00e0y d\u1ef1 thi IronMan 70.3 t\u1ea1i \u0110\u00e0 N\u1eb5ng c\u1ee7a Purna s\u1ebd \u0111\u1ebfn! M\u00ecnh \u0111ang trong giai \u0111o\u1ea1n “n\u01b0\u1edbc r\u00fat” v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ng\u00e0y m\u1ed9t c\u0103ng c\u00f9ng gi\u00e1o \u00e1n kh\u1ee7ng v\u1edbi nh\u1eefng b\u00e0i b\u01a1i b\u1ec1n, \u0111\u1ea1p d\u00e0i v\u00e0 ch\u1ea1y dai kh\u00f4ng m\u1ec7t m\u1ecfi. Th\u00e1ng 3 l\u00e0 kho\u1ea3ng th\u1eddi gian m\u00ecnh kh\u00e1 ki\u1ec7t s\u1ee9c v\u1edbi l\u1ecbch tr\u00ecnh t\u1eadp luy\u1ec7n n\u1eb7ng c\u0169ng nh\u01b0 kh\u1ed1i l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c kh\u1ed5ng l\u1ed3 c\u1ea7n \u0111\u01b0\u1ee3c gi\u1ea3i quy\u1ebft.<\/p>\n\n\n\n

Tuy nhi\u00ean, m\u00ecnh kh\u00f4ng n\u1ea3n ch\u00ed m\u00e0 c\u00e0ng d\u1eb7n l\u00f2ng c\u1ed1 g\u1eafng n\u1ed7 l\u1ef1c h\u01a1n n\u1eefa v\u00ec s\u1eafp v\u1ec1 \u0111\u00edch r\u1ed3i m\u00e0. C\u00f4ng tr\u00ecnh b\u1ec1n b\u1ec9 su\u1ed1t n\u1eeda n\u0103m qua c\u1ee7a m\u00ecnh s\u1ebd \u0111\u01b0\u1ee3c quy\u1ebft \u0111\u1ecbnh sau m\u1ed9t th\u00e1ng n\u1eefa th\u00f4i! C\u1ed1 l\u00ean Purna nh\u00e9!<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

B\u01a1i b\u1ec1n<\/h2>\n\n\n\n

Kh\u00f4ng th\u1ec3 ng\u1edd c\u00f3 ng\u00e0y m\u00ecnh b\u01a1i \u0111\u1ebfn 2.400m v\u00e0 c\u00f3 th\u1ec3 h\u01a1n n\u1eefa trong th\u1eddi gian s\u1eafp t\u1edbi. M\u1ed7i l\u1ea7n m\u1edf gi\u00e1o \u00e1n ra xem l\u00e0 m\u00ecnh mu\u1ed1n b\u1eadt ng\u1eeda v\u1edbi nh\u1eefng con s\u1ed1 c\u1ef1 ly t\u0103ng d\u1ea7n \u0111\u00e1ng kinh ng\u1ea1c haha. M\u00ecnh v\u1eabn mix b\u01a1i s\u1ea3i v\u00e0 b\u01a1i \u1ebfch trong qu\u00e1 tr\u00ecnh t\u1eadp. V\u1eadn t\u1ed1c trung b\u00ecnh c\u1ee7a m\u00ecnh v\u1eabn t\u1eeb 2’45” \u0111\u1ebfn 2’50″\/100m nh\u01b0 m\u1ed9t con r\u00f9a d\u01b0\u1edbi h\u1ed3 so v\u1edbi si\u00eau nh\u00e2n YCB trung b\u00ecnh 2’\/100m eck eck.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Tuy nhi\u00ean, so v\u1edbi b\u1ea3n th\u00e2n th\u1eddi gian \u0111\u1ea7u t\u1eadp b\u01a1i th\u00ec \u0111\u00e2y l\u00e0 m\u1ed9t b\u01b0\u1edbc ti\u1ebfn b\u1ed9 \u0111\u00e1ng k\u1ec3 c\u1ee7a m\u00ecnh. M\u00ecnh b\u01a1i li\u00ean t\u1ee5c 2.400m trong 1 ti\u1ebfng 15 ph\u00fat kh\u00f4ng ngh\u1ec9 m\u1ec7t d\u00f9 ch\u1ec9 1 gi\u00e2y. M\u1ed7i khi nh\u1ecbp tim t\u0103ng cao ho\u1eb7c c\u1ea3m th\u1ea5y cho\u00e1ng nh\u1eb9, m\u00ecnh s\u1ebd qu\u1ea1t tay ch\u1eadm l\u1ea1i h\u01a1n 2-3s so v\u1edbi b\u00ecnh th\u01b0\u1eddng \u0111\u1ec3 b\u00ecnh \u1ed5n nh\u1ecbp th\u1edf v\u00e0 ch\u1eadm nh\u1ecbp tim l\u1ea1i.<\/p>\n\n\n\n

Kh\u00f4ng th\u1ec3 so s\u00e1nh b\u1ea3n th\u00e2n v\u1edbi ai kh\u00e1c m\u00e0 h\u00e3y xem x\u00e9t b\u1ea3n th\u00e2n h\u00f4m nay c\u00f3 g\u00ec ti\u1ebfn b\u1ed9 so v\u1edbi ng\u00e0y h\u00f4m qua th\u00f4i! Con r\u00f9a Purna nay \u0111\u00e3 b\u01a1i \u0111\u01b0\u1ee3c 2.400m li\u00ean t\u1ee5c l\u00e0 th\u00e0nh t\u00edch hi\u1ec7n t\u1ea1i c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n

\u0110\u1ea1p d\u00e0i<\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

H\u1ee1i \u01a1i nh\u1eefng b\u00e0i \u0111\u1ea1p xe d\u00e0i mi\u00ean man v\u00f4 t\u1eadn. Trung b\u00ecnh m\u00ecnh ph\u1ea3i \u0111\u1ea1p li\u00ean t\u1ee5c t\u1eeb 1 ti\u1ebfng 45 ph\u00fat \u0111\u1ebfn g\u1ea7n 3 ti\u1ebfng. M\u1ed7i khi nh\u1ea5n ga \u0111\u1ea1p leo d\u1ed1c, m\u1eb7t sau c\u1ee7a g\u1ed1i h\u01a1i c\u0103ng nh\u1eb9. Tuy nhi\u00ean, n\u1ed7i \u0111au \u0111\u00e1ng n\u00f3i \u0111\u1ebfn ch\u00ednh l\u00e0 “\u0111au h\u00e1ng”. M\u00ecnh kh\u00f4ng bi\u1ebft m\u1ea5y b\u1ea1n n\u1eef \u0111\u1ea1p xe pro c\u00f3 b\u1ecb \u0111au b\u1eb9n kh\u00f4ng ch\u1ee9 m\u00ecnh c\u1ea3m th\u1ea5y nh\u01b0 ng\u1ed3i tr\u00ean \u0111\u1ed1ng l\u1eeda khi \u0111\u1ea1p h\u01a1n 1 ti\u1ebfng 30 ph\u00fat. M\u00ecnh ph\u1ea3i nh\u1ea5p nh\u1ecfm \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng nhi\u1ec1u l\u1ea7n cho b\u1edbt \u0111au b\u1eb9n d\u00f9 \u0111\u00e3 thoa ch\u1ed1ng r\u1ed9p tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Theo k\u00ed \u1ee9c l\u00fac d\u1ef1 thi ph\u1ea7n \u0111\u1ea1p xe \u1edf Ph\u00fa Qu\u1ed1c, m\u00ecnh c\u0169ng \u0111au b\u1eb9n kh\u00f4ng n\u00f3i n\u00ean l\u1eddi nh\u01b0ng v\u00ec quy\u1ebft t\u00e2m l\u1edbn v\u00e0 s\u1ef1 t\u1eadp trung cao \u0111\u1ed9 khi\u1ebfn m\u00ecnh qu\u00ean \u0111i n\u1ed7i \u0111au \u00e2m \u1ec9 \u0111\u00f3 hix. N\u00f3i th\u1eadt, m\u00ecnh ch\u1ec9 m\u00ea m\u1ed7i ch\u1ea1y, b\u01a1i v\u00e0 \u0111\u1ea1p b\u00ecnh th\u01b0\u1eddng. V\u00ec v\u1eady, so v\u1edbi th\u1eddi \u0111i\u1ec3m m\u1edbi b\u1eaft \u0111\u1ea7u luy\u1ec7n IronMan, m\u00ecnh c\u1ea3m nh\u1eadn ch\u00e2n m\u00ecnh \u0111\u00e3 m\u1ea1nh l\u00ean kh\u00e1 nhi\u1ec1u, b\u1ec1n s\u1ee9c v\u00e0 dai h\u01a1n trong c\u00e1c bu\u1ed5i \u0111\u1ea1p d\u00e0i. C\u00f2n so v\u1edbi IronMan YCB, th\u00f4i b\u1ecf qua \u0111i ;)).<\/p>\n\n\n\n

Ch\u1ea1y dai<\/h2>\n\n\n\n

\u0110i\u1ec3m s\u00e1ng trong ba m\u00f4n ph\u1ed1i h\u1ee3p l\u00e0 ph\u1ea7n ch\u1ea1y c\u1ee7a m\u00ecnh. Khi t\u1eadp \u0111\u1ec1u theo gi\u00e1o \u00e1n luy\u1ec7n ch\u1ea1y nhanh v\u00e0 c\u1ea3 ch\u1ea1y b\u1ec1n, nay m\u00ecnh ch\u1ea1y t\u1ed1t h\u01a1n r\u1ea5t nhi\u1ec1u. \u0110\u1eb7c bi\u1ec7t l\u00e0 sau bu\u1ed5i brick cu\u1ed1i tu\u1ea7n (t\u1ee9c l\u00e0 \u0111\u1ea1p xong ch\u1ea1y ngay hay b\u01a1i xong ch\u1ea1y ngay), m\u00ecnh v\u1eabn c\u00f3 kh\u1ea3 n\u0103ng ch\u1ea1y nhanh v\u00e0 ch\u1ea1y b\u1ec1n \u0111\u01b0\u1ee3c. V\u1eadn t\u1ed1c trung b\u00ecnh hi\u1ec7n t\u1ea1i c\u1ee7a m\u00ecnh l\u00e0 t\u1eeb 5’15”-5’30″\/100m, c\u00f2n nh\u1ea5n ga t\u1ed1i \u0111a c\u00f3 th\u1ec3 gi\u1eef \u0111\u01b0\u1ee3c 4’15” trong v\u00e0i ph\u00fat.<\/p>\n\n\n\n

\"\"
Ch\u1ea1y nhanh l\u00e2p t\u1ee9c sau b\u01a1i<\/figcaption><\/figure>\n\n\n\n
\"\"
Nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i s\u00e1ng s\u1edbm c\u1ee7a m\u00ecnh<\/figcaption><\/figure>\n\n\n\n

Sau m\u1ed7i bu\u1ed5i t\u1eadp m\u00ecnh \u0111\u1ec1u gi\u00e3n c\u01a1 c\u1ea9n th\u1eadn, \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng v\u00e0 t\u1eadp yoga sau \u0111\u00f3. \u0110\u00e2y l\u00e0 kho\u1ea3ng th\u1eddi gian r\u1ea5t d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng v\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n l\u00ean \u0111\u1ebfn \u0111\u1ec9nh \u0111i\u1ec3m. \u0110i\u1ec1u m\u00ecnh c\u1ea7n l\u00e0m l\u00e0 b\u1ea3o to\u00e0n c\u01a1 th\u1ec3 tr\u1ecdn v\u1eb9n trong m\u1ed9t th\u00e1ng s\u1eafp t\u1edbi \u0111\u1ec3 s\u1eb5n s\u00e0ng th\u1ec3 tr\u1ea1ng t\u1ed1t nh\u1ea5t khi ra thi \u0111\u1ea5u.<\/p>\n\n\n\n

\"\"
Nh\u1eefng b\u1eefa \u0103n \u0111\u1ea7u ti\u00ean trong ng\u00e0y sau t\u1eadp c\u1ee7a m\u00ecnh<\/figcaption><\/figure>\n\n\n\n

M\u00ecnh v\u1eeba chia s\u1ebb m\u1ed9t s\u1ed1 c\u1eadp nh\u1eadt m\u1edbi v\u1ec1 h\u00e0nh tr\u00ecnh t\u00f4i luy\u1ec7n tr\u1edf th\u00e0nh IronMan c\u1ee7a Purna. C\u1ea3m \u01a1n c\u00e1c b\u1ea1n \u0111\u00e3 l\u1eafng nghe m\u00ecnh. H\u1eb9n g\u1eb7p l\u1ea1i trong c\u00e1c b\u00e0i ti\u1ebfp theo nhe.<\/p>","protected":false},"excerpt":{"rendered":"

C\u00e1c b\u1ea1n th\u00e2n m\u1ebfn, Ch\u00ednh th\u1ee9c c\u00f2n m\u1ed9t th\u00e1ng n\u1eefa th\u00f4i l\u00e0 ng\u00e0y d\u1ef1 thi IronMan 70.3 t\u1ea1i \u0110\u00e0 N\u1eb5ng c\u1ee7a Purna s\u1ebd \u0111\u1ebfn! M\u00ecnh \u0111ang trong giai \u0111o\u1ea1n “n\u01b0\u1edbc r\u00fat” v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ng\u00e0y m\u1ed9t c\u0103ng c\u00f9ng gi\u00e1o \u00e1n kh\u1ee7ng v\u1edbi nh\u1eefng b\u00e0i b\u01a1i b\u1ec1n, \u0111\u1ea1p d\u00e0i v\u00e0 ch\u1ea1y dai kh\u00f4ng m\u1ec7t…<\/p>","protected":false},"author":446664,"featured_media":20020,"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,"_kad_post_classname":"","footnotes":""},"categories":[119],"tags":[120],"class_list":["post-20013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ironman","tag-ironman-70-3-training"],"acf":[],"taxonomy_info":{"category":[{"value":119,"label":"Ironman"}],"post_tag":[{"value":120,"label":"IRONMAN 70.3 Training"}]},"featured_image_src_large":["https:\/\/purna.vn\/wp-content\/uploads\/2023\/04\/IMG_2898-2-605x900.jpg",605,900,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":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\/20013","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=20013"}],"version-history":[{"count":2,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/20013\/revisions"}],"predecessor-version":[{"id":20022,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/posts\/20013\/revisions\/20022"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media\/20020"}],"wp:attachment":[{"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/media?parent=20013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/categories?post=20013"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/purna.vn\/ja\/wp-json\/wp\/v2\/tags?post=20013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}