how to prepare a 30 km race in a month from almost zero?
I know it's really crazy, but I have not alternative.
My goal is to get a decent time, and the state of my preparation time of 6.00 minutes per km could be not just decent, but challenging.
There are no tables to prepare for a 30km (undulating) in a month, I will entrust to my experience and my own feelings.
4 times a week devoted to two extensions and upgrading, to a lipid and an increase to the target speed 8,16,24 km and the last week with the race. Yesterday
Monday before release, usually around the 8.5 km test concluded at 5:49
mean there are jobs ....
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