MySQL Error:
1194 : Table 'ic1_online' is marked as crashed and should be repaired
in Query:
SELECT COUNT(*) FROM ic1_online WHERE sid = '936f115ec0bc678ba78ced74c6cd273e'
Debug backtrace:
	@ mysql.php:46 -- debug_bt()
	@ mysql.php:64 -- db_check_error(...)
	@ user.php:66 -- db_query(...)
	@ user.php:16 -- user_key_in_db()
	@ user.php:7 -- user_auth()
	@ index.php:15 -- user_identification()

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# 10.02.2018 - 08:55:19
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Dette g?res bedst ved at forl?nge resten af ??afstanden eller reducere genoprettelsen. Men vent, inden vi starter progressionen fra krydderierne i race tempo arbejde til specifik udholdenhed udvikling, skal vi Nike Air Max 95 Womens beslutte, hvor vi skal med tr?ningen. Det betyder at beslutte den sidste h?rde specifikke tr?ning f?r l?bet. Denne tr?ning giver en destination. Hvis du har startpunktet og slutpunktet, er det forholdsvis simpelt at komme op med det mellemliggende. Ved udformningen af ??en endelig tr?ning skal du huske p?, at du vil have det til at v?re en udfordrende tr?ning, der er meget specifik for l?bet. Det betyder relativt lange intervaller i det tempo, de ?nsker at k?re med relativt kort hvile imellem.

Brad Hudson, i sin bog, foresl?r at arbejde hen imod 5x1km med 60-90sec hvile i 5k tempo. Det er en simpel Asics Gel Lyte 3 Femme progression, der g?r fra 200'erne eller 400'erne i race tempo til 1.000'erne i race tempo. For?g repafstanden gradvis til 1.000m, reduc resten fra 2:30 (for eksempel) ned til 1 minut,Nike Air Zoom Pegasus 34 Dames og ?g den samlede afstand d?kket fra 2 miles (for eksempel) til 5k.

Jeg foretr?kker at bruge en af ??to lidt forskellige fremskridt, der er lidt mere komplekse og har fungeret godt for mig tidligere. Du kan bruge dem selvst?ndigt eller kombinere begge progressioner.

Den f?rste svarer til den f?rste metode, men med en lille ?ndring. Jeg starter med korte intervaller, men i stedet for at starte med lang hvile og reducere det begynder jeg med meget kort hvile mellem reps men deler sessionen i s?t, s? det er muligt. Desuden matcher den samlede m?ngde af sessionen det samlede volumen af ??den endelige tr?ning fra begyndelsen. Et eksempel p? en indledende tr?ning for en atlet er 3 s?t 4x400m med 30-40sec hvile i 5k tempo og 5 Nike Air Presto Dames minutter mellem s?t. Ligesom i det andet eksempel ?ger du gradvist afstanden for reps. I stedet for systematisk at reducere Adidas Superstar Mujer 2015resten mellem reps, s?nker du langsomt antallet af s?t (og dermed Nike Cortez Femme den samlede hvile), der arbejder mod en gentagelsesr?ning med kun 1 s?t. Nedenfor er et eksempel p? denne progression.
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