tag:blogger.com,1999:blog-44949830763182065812024-03-14T14:03:28.511+02:00Un nou inceputCristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.comBlogger143125tag:blogger.com,1999:blog-4494983076318206581.post-16648147780138615832021-10-12T22:32:00.000+03:002021-10-12T22:32:14.248+03:00Ironman Dolj 2019<p>Se intampla la sfarsit de septembrie 2019... </p><p>Dupa Ironmanul din judetul Olt nu credeam ca o sa mai fac inca unul anul acesta. Genunchiul inca nu e refacut complet dar am zis sa mai bag o fisa si sa incerc si judetul Dolj. Dupa doua saptamani de la terminarea celui din Olt.</p><p>Problema cu judetele astea de campie, paradoxal, este ca nu au lacuri multe. Cel mai mare lac din judetul Dolj parea lacul Bistretu undeva in sudul Romaniei aproape de granita cu Bulgaria. Spun parea pentru ca surprizele s-au tinut lant din momentul in care am ajuns si pana am terminat cu acest Ironman.</p><p>Intrucat la Ironmanul din Olt nu am avut probleme, am zis ca pe asta din Dolj il fac singur. Fara suport, pe cont propriu. Stiu ca pare o nebunie dar m-am gandit ca urmeaza inca 40 de judete dupa acesta si sigur o sa fiu si singur asa ca de ce sa nu incerc. </p><p>Planul facut pe google maps bineinteles, fara recunoastere la fata locului, fara backup, doar eu, nebunia mea si niste puncte de reper luate tot de pe google maps cu street view. Si acum ma mir cum am ajuns inapoi intreg.</p><p>Ca un preambul la toata intamplarea, desi totul era doar pe hartie desenat, cu timpi posibili, de unde fac alimentarea cu mancare si apa, unde parchez, cum fac cu bicicleta si cu tranzitiile, am zis ca nu ar strica sa intreb si pe cineva care stie ce e cu lacul asta.</p><p>Daca nu as rade cand imi aduc aminte de ce a urmat, as plange de cum a ajuns linguseala si frica de superiori prin primariile uitate de lume. Am sunat la primaria comunei Bistret, m-am gandit eu, daca lacul se cheama Bistret atunci sigur apartine de primaria comunei. Vroiam sa intreb daca se poate merge cu barca pe lac, ca in mintea mea era ceva de genul- daca se poate merge cu barca atunci pot si sa inot. In afara de faptul ca am sunat cateva zile pana mi-a raspuns o doamna plictisita, habar nu avea ca langa comuna exista cel mai mare lac din judet cu cea mai mare fauna de pasari migratoare din Sudul Romaniei.</p><p>Cum a decurs conversatia:</p><p>-Alo.</p><p>-Alo.</p><p>-Buna ziua, primaria comunei Bistret?</p><p>-Buna ziua, da, primaria.</p><p>- Stimata doamna, vin din Bucuresti si as dori.....nu am mai apucat sa zic exact ce vreau sau ce ma mina pe mine in lupta. </p><p>Doamna a inceput sa strige, cu mine la telefon, catre cineva, care apoi s-a prezentat ca fiind primarul (de fapt era tot o femeie) ca cineva de la Bucuresti vrea sa vina in inspectie in weekend. Sa vezi nebunia de pe lume. Dupa vreo 10 secunde a venit la telefon o alta doamna care s-a recomandat ca fiind primarul comunei si a inceput, fara macar sa ma lase sa zic ceva, sa imi explice ca cel mai bine ar fi sa venim de vineri ca ne pregateste dansa cazare si tot ce trebuie in Craiova si apoi discutam sambata. Noaptea mintii. Eu tot incercam sa aflu daca se poate merge pe lac cu barca si dansa o dadea cu venitul de vineri ca sa vedem si frumusetile orasului Craiova si apoi sa mergem la o plimbare pe Dunare. M-a confundat cu cineva de la guvern probabil, altfel nu imi inchipui de ce era asa neliniste si panica. </p><p>Intr-un final am reusit sa explic ca sunt un fotograf si vreau sa fac niste poze avifaunei, lucru ce a incurcat-o pe doamna si mai tare, probabil cuvantul, dar am reusit sa aflu ca se poate merge cu barca pe lac. Am zis multumesc si aia a fost toata convorbirea cu doamna primar, care probabil a stat speriata toata saptamana de frica controalelor.</p><p>Zis si facut. </p><p>Vineri seara eram la lac cu totul pregatit, lucrurile aranjate in saci separati, harta la purtator si moralul foarte ridicat. Am ajuns pe la 18 la lac, exact in punctul de pe google maps unde planuiam sa dorm. Am dormit in masina pentru a scuti din montat si demontat cort.</p><p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMjlzSU09m6WaTViTZ6RUYEejVD7wtTbb2g1ko2HLWxzdAeXdjzu1BOG4z_FEs9BT75lUTEUaRhx455D_9B69C_JB4Mhb2xx6os9_S7f0U3iM6c07ftOdn4a72iVOtu0adLu4rtnIVTb0/" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="1536" data-original-width="2048" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMjlzSU09m6WaTViTZ6RUYEejVD7wtTbb2g1ko2HLWxzdAeXdjzu1BOG4z_FEs9BT75lUTEUaRhx455D_9B69C_JB4Mhb2xx6os9_S7f0U3iM6c07ftOdn4a72iVOtu0adLu4rtnIVTb0/w635-h240/lacul+Bistretu+Ironman+Dolj.jpg" width="635" /></a></p><p>Surpriza mare era ca lacul, imens de altfel, era inconjurat de stuf. Inconjurat de fapt e putin spus. Practic nu se putea intra pe lac daca nu aveai o maceta serioasa. Singurul loc pe unde se putea intra era un ponton dar chiar si de pe el era munca serioasa printr-un canal pana intrai efectiv pe lac.</p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwD7S_NWFs3zEB3uAHZGzqTRklT2w97VivYAJwcTGNaAALY11AV8_StQKvFA2nMY_Z2IyJzITThz3V6HY8Pug' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><br /><p></p><p>Dupa foiala si invartitul in jurul lacului sa gasesc alta portita de intrare, am renuntat intrucat deja era inserat si nu mai vedeam bine pe unde merg.</p><p>M-am bagat la somn cu ideea ca la 4 dimineata sa ma trezesc si sa incep poate cea mai complicata zi din viata mea de sportiv amator. Am dormit destul de bine considerand ca se tot auzeau urlete de caini si oracait de broaste.</p><p>La 4 dimineata, cand a sunat ceasul, dormeam dus si cand am iesit afara totul era ud de la roua si incepuse sa bata vantul. Mi-am luat neoprenul pe mine, sosetele de neopren in picioare, casca si ochelarii in mana si am plecat catre ponton. Surpriza totala. La ponton cred ca erau cel putin 10 pescari cu lansetele intinse deja. Na ca am dres-o. Toti imi ziceau ca pe acolo nu pot intra in apa, ba ca ma incurc in firele de la lansete, ba ca le sperii pestii, ba ca nu sunt sanatos la cap. Acum ca ma gandesc mai bine, cum ar fi sa vina un nebun imbracat intr-un costum ciudat, la o margine de lac, intr-un sat uitat de lume si sa iti zica ca vrea sa inoate in lacul in care tu pescuiesti. Cum ar fi?</p><p>Timpul trecea si eu nu reuseam sa o dau la pace nicicum cu pescarii. La un momen dat in toata discutia aprinsa imi zice unul din ei ca stie el un drumeag prin stuf pe unde pot intra in apa. Ma iau dupa el. Mergem vreo 5 minute pe jos, el masurandu-ma cu un zambet tamp pe fata si eu mandru de ce urma sa fac. Cand in sfarsit am ajuns la punctul de intrare in stuf, au inceput sa apara semne de indoiala in mintea mea. Nu ca nu puteam merge prin stuf, dar pentru ca era asa de intortocheat totul, pe intuneric, cu un pescar dubios, sau eu eram dubiosul, nici nu mai stiam care e cine si de ce intram noi pe acolo.</p><p>La un moment dat pescarul mi-a zis ca atat poate el sa mearga ca incepe sa fie apa si nu are cizme sa intre mai departe, dar ca ma descurc eu pana la apa. Si a inceput lupta cu namolul. Intr-un final am reusit sa ies la un lac cu apa de vreo 40-50 centimetri adancime.</p><p>M-am tot imbarbatat eu ca in larg o sa fie bine dar tot inotul nu cred ca apa a depasit un metru adancime. Erau momente cand ajungeam cu mainile la namol si trebuia sa inot pe spate intrucat nu mai puteam sa respir cum trebuie. La un moment dat concentrat pe directia de inot am intrat pur si simplu intr-un stol de lebede, de genul ca mergeam printre ele si ele nu reactionau. Pe la 7 dimineata a inceput sa rasara incet soarele. La mijlocul lacului m-am ridicat pentru prima oara in picioare sa vad cat de mare este apa. Surpriza. Nu mai mult de un metru cu namol inca vreo 20-30 centimetri. Mi-am luat reper niste plopi de pe malul dinspre care venisem si am inceput sa trag mai tare. Deja ma obisnuisem cu modul de inot. Apa mica pe spate, apa mai mare craul. Cand incepusem sa ajung aproape de stuf, pe mal se vedea o desfasurare de forte extraordinara. O masina de interventie cu girofarul pornit si o masina gen basculanta aparusera din senin. Bineinteles ca nu am mai dibuit poteca de stuf si a trebuit, spre nefericirea pescarilor, sa ies pe la ponton dar cumva nu am incurcat nici un fir de lanseta. Pe mal ma asteptau 2 pompieri si un nene plictisit, probabil soferul basculantei. </p><p>Daca nu as fi trait asta personal si mi-ar fi zis cineva ca se poate intampla asa ceva, nu as fi crezut. Ce facusera pescarii? cei care erau la ponton si ma vazusera la 4 dimineata probabil pariau daca o sa mai ies din apa sau nu.</p><p>Ceilalti care erau pe malul celalalt departe de tot nu au stiut ca un nebun inoata in lac si au chemat o echipa de interventie crezand ca sunt o vaca ratacita si impotmolita in namol in mijlocul lacului. Pompierii sau ce erau ei, s-au prins repede cand au ajuns dar m-au asteptat, poate sa vada cu ochii lor aratarea care iese din lac.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3wdLQP_GekF6xKjJkk6zuOrLf5klBRssD6CXRgnxfjDejBCil9hnNStZs81_sDukWMaJpmDi7k91RHq_l81Uf1ItR6hY6v96jqQNjydukU0U2hErlpJCfvuapQxqhMsV-LKtlkNhnRnM/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3wdLQP_GekF6xKjJkk6zuOrLf5klBRssD6CXRgnxfjDejBCil9hnNStZs81_sDukWMaJpmDi7k91RHq_l81Uf1ItR6hY6v96jqQNjydukU0U2hErlpJCfvuapQxqhMsV-LKtlkNhnRnM/w182-h240/Ironman+Dolj+Dupa+Inot.jpg" width="182" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzXARSqF5MrEYAmwKD8Xxn0AszCjCaKacVENIIWvOVL-Y_8Pt97UHfD5YiIYv62Or-lDWrDXbHkARiDCyBbv0EXx7S6MKdD3-cLB5BdPAEGsS8dEy1Pu94AEbmOnQyZSym_YkX7cZphdM/" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzXARSqF5MrEYAmwKD8Xxn0AszCjCaKacVENIIWvOVL-Y_8Pt97UHfD5YiIYv62Or-lDWrDXbHkARiDCyBbv0EXx7S6MKdD3-cLB5BdPAEGsS8dEy1Pu94AEbmOnQyZSym_YkX7cZphdM/" width="180" /></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3wdLQP_GekF6xKjJkk6zuOrLf5klBRssD6CXRgnxfjDejBCil9hnNStZs81_sDukWMaJpmDi7k91RHq_l81Uf1ItR6hY6v96jqQNjydukU0U2hErlpJCfvuapQxqhMsV-LKtlkNhnRnM/" style="margin-left: 1em; margin-right: 1em;"></a></div><br /></div><br />Unul din ei m-a si intrebat care e planul si in timp ce ma schimbam de neopren le-am spus ca mai am 180 de kilometri de bicicleta si inca 42 kilometri de alergare. Se uitau cu niste ochi mari la mine si amandoi mi-au spus ca nu sunt pe treaba mea si sa ii dau bice ca mai e mult. Habar nu aveau ei cat de mult.<p></p><p>Dupa experienta asta, pregatit de bicicleta am mutat masina cu tot calabalacul undeva aproape de sosea, la umbra unui plop ce a fost si reper pentru turele de alergare, plop gasit tot cu google maps.</p><p>Tura de bicicleta a fost dintr-o bucata de 180 de kilometri, cumva in jurul Craiovei si inapoi, pe drumuri de tara si prin sate uitate de lume, chiar daca langa ele este cel mai mare centru regional din Oltenia. In afara de caldura foarte intensa, chiar daca la sfarsit de septembrie si un pit stop ratat pe motiv de magazin inchis, nu am avut probleme. Am terminat in 7 ore si 10 minute destul de multumit tinand cont ca am fost singur si am fost si putin deshidratat dupa intamplarea cu magazinul.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8YJQY1E9ggdrgw-FbvmbNmZPCrHR00K6YDuYtdw8TUjYB58EleXMLf4t4bPAPy6b_Z2tGAPc4MHofYVvE04H5OSFT0OGK8E4iuM4B5Fi7J9OSVdC86behezsSe6c_TGM2YE9YGLFOjtA/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8YJQY1E9ggdrgw-FbvmbNmZPCrHR00K6YDuYtdw8TUjYB58EleXMLf4t4bPAPy6b_Z2tGAPc4MHofYVvE04H5OSFT0OGK8E4iuM4B5Fi7J9OSVdC86behezsSe6c_TGM2YE9YGLFOjtA/" width="180" /></a></div><br /><br /><p></p><p>Alergarea a constat din ture de 5 kilometri dus si 5 kilometri intors pana la marginea comunei astfel incat pe aproape tot parcursul, in afara de 2 kilometri spre finalul turei, am alergat prin sate. Unul din sate era de romi dar tot timpul m-am simtit in siguranta si chiar am fost invitat de cateva ori in curtea oamenilor la o portie de zacusca sau de dovleac copt. Desi aveam casti in urechi, manelele bubuiau in tot satul. Copiii romi alergau dupa mine si in cele 7 ore de dus intros pe acealsi drum, deja se obisnuisera cu mine si ma insoteau pana in capatul satului. Singurul magazin care a fost deschis pana la miezul noptii era un fel de spelunca combinata cu supermarket unde toti satenii erau adunati la baut. Cred ca am intrat de trei-patru ori sa imi iau cola si ceva de mancat sarat asa ca deja toti stiua povestea mea cu alergatul. Nu cred ca dupa mine a mai fost cineva prin satul ala sa alerge.</p><p>Ultimii 5 kilometri au fost facuti sub un clar de luna si in cantatul greierilor, singur, pe un drum parasit, in lunca Dunarii fara nici cea mai mica grija ca nu as putea sa termin ce incepusem la 4 dimineata.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf2Vt9IX50LYgupgbbayK3bUrdoxou_2mk7QhmNBqdwWg9uyX7gMNOX6GckIyJ5E8hwTLUjG09HeOHVPxTqtYSY2PqEfvwt8v2H9xGEK8FFSeD-tfT2No2vuo0iKy1i2xlVrViiPKLIZY/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf2Vt9IX50LYgupgbbayK3bUrdoxou_2mk7QhmNBqdwWg9uyX7gMNOX6GckIyJ5E8hwTLUjG09HeOHVPxTqtYSY2PqEfvwt8v2H9xGEK8FFSeD-tfT2No2vuo0iKy1i2xlVrViiPKLIZY/" width="180" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV1o8BBrx7moQtfErwaUlBy_Ho225U73upQy9DGdIU3jhDEmVMICdoJ-rYSUHrM9i9iy5kchR38P51qBtza-0dviI47mspKaV7ImdfFgDci79M1Z0UWpRLNGb9MSyi7SvWq8vsDCBUuM/" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQV1o8BBrx7moQtfErwaUlBy_Ho225U73upQy9DGdIU3jhDEmVMICdoJ-rYSUHrM9i9iy5kchR38P51qBtza-0dviI47mspKaV7ImdfFgDci79M1Z0UWpRLNGb9MSyi7SvWq8vsDCBUuM/" width="180" /></a></div><br /><br /><p></p><p>Pe drumul inspre Slatina, la ai mei, pe la padurea Saru intr-o curba, un cerb si o caprioara mi-au trecut la milimetru calea. In spatele lor mai era inca o caprioara care daca ar fi trecut sigur ar fi provocat un accident cu consecinte zic eu destul de grave avand in vedere ca era noapte, aveam ceva viteza si nici nu se putea evita. Norocul a facut ca ea sa nu treaca si sa ramana blocata pe sensul invers.</p><p>Cand am ajuns acasa, parintii ma asteptau cu mancare dar nu am reusit sa inghit nimic. Am facut un dus rapid si apoi am dormit pana a doua zi pe la pranz.</p><p>Asa a fost si cel de-al doilea ironman de Romania, in judetul Dolj.</p><p>Urmeaza candva sa continui seria. Inca nu m-am decis in ce judet desi am avut o incercare in judetul Ialomita, incercare zadarnicita de o ceata groasa si de impuscaturile unor vanatori iesiti probabil la rate pe lacul pe care trebuia sa inot.</p><p><br /></p><p>Later Edit: 2020 si 2021 nu au fost asa cum as fi sperat si din cauza unor accidentari stupide la glezna si la spate, nu am reusit sa mai fac nici un Ironman...dar va exista o continuare!</p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-783360271090027002019-09-16T20:36:00.000+03:002019-09-18T16:08:16.071+03:00OLTman ultratriatlonInaintez incet, dar constant. Soarele care m-a chinuit toata ziua a lasat deja locul lunii care apare si dispare printre norii ce se succed cu repeziciune. Ma tot gandesc ce sa scriu despre acest OLTman. Au trecut deja 15 ore de cand am inceput si mai am inca mult de mers. Spun mers pentru ca la partea de maraton nu reusesc sa alerg mai mult de 100 de metri. Genunchiul lovit in stanca de la Janosik inca nu si-a revenit si in momentul cand incep sa alerg imediat comenteaza. Am invatat sa ignor tipul asta de durere dar efectiv nu pot sa ridic piciorul cum trebuie. Ma gandesc la copiii pe care statul asta roman i-a uitat si pe care ii condamna sa stea singuri in spitale si sa se lupte cu boala asta numita cancer, o boala prea grea si prea cruda si imi dau seama ca durerea asta a mea nu inseamna nimic. Au nevoie de cei dragi aproape si asta fac cei de la Magicamp prin proiectul Magichome. Aduc parintii mai aproape de copiii lor oferindu-le un loc unde sa stea pe timpul tratamentului in loc sa se inghesuie in spitale. Continui sa merg. E intuneric si doar frontala descopera niste ochi mici care se uita la mine din marginea tufisurilor. Din cand in cand cate o masina trece cu viteza pe langa mine. Unii se opresc sa ma intrebe daca vreau sa ma ia la ocazie. Le spun ca am drumul meu si nu stam prea mult la discutii. Prin cap imi trec o multime de idei dar incerc sa tin firul povestii de astazi inca in prezent. Nu exista mai tarziu, ma concentrez doar sa merg inainte. Ma gandesc cum a inceput ziua pentru mine. La ora 5 trezirea, si la 5:45 eram pe baraj la plaja din Slatina. Temperatura afara 11 grade, dar apa mult mai calda. Sunt pregatit de inot insa prima dilema a fost cum cobor in apa. Dalele sunt abrupte cu sanse mari de alunecare si singura scara spre apa era cuprinsa de alge cu tot felul de obiecte neidentificate prin ele. Aleg dalele, ma echipez, tata tot imi spune sa fiu atent cand cobor, umflu safety buoyul asa mai mult de siguranta mea, leg al doilea ceas de el astfel incat inotul sa fie super precis si dau sa intru in apa. Bineinteles ca alunec, cad pe spate, ma sprijin in maini si ma tai la mana stanga intr-o scoica. Macar apa e calda.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJNmB83_M-nCKSKhqDDM9cnXkfv4ww3KBBDy5TFE_Oti6GA4ZjfaFpxTBxs3ewa-70ne8lLX-njJjWcaI1VLBtqML5VCaoh7Va4MMMohfXISktUtEblIA8yd_Qmpnrri7zvMXmUOUuVUE/s1600/IMG_1454.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="740" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJNmB83_M-nCKSKhqDDM9cnXkfv4ww3KBBDy5TFE_Oti6GA4ZjfaFpxTBxs3ewa-70ne8lLX-njJjWcaI1VLBtqML5VCaoh7Va4MMMohfXISktUtEblIA8yd_Qmpnrri7zvMXmUOUuVUE/s400/IMG_1454.PNG" width="182" /></a> Imi fac curaj si incep aventura de pe Olt. Trec de cateva portiuni cu alge si incep sa imi dau drumul la brate. Tinta mea este 1 ore si 30 minute pe 3800 metri. Relaxat. Daca te uiti pe harta ai zice ca in nici un caz nu se poate ca in mijlocul barajului sa fie apa pana la glezna si asta pe o distanta de cel putin 50 de metri. Ma ridic in picioare si incerc sa gasesc marginea unde apa incepe sa fie din nou adanca. O lebada curioasa se apropie foarte mult de mine. E la un metru si ma urmareste. Incep din nou sa inot dar ea este mult mai rapida ca mine. O vad o perioada cand intorc capul spre ea. Se plictiseste la un moment dat si dispare. Incet incepe sa iasa soarele si eu tocmai vad pe ceas 1900 de metri. Intorc si incep sa inot spre malul care abia se vede in departare. Cumva nu mai trec prin portiunea cu apa mica dar in schimb vad pe sub mine cabluri multe. Par aproape dar nu le ating cu mana. Apa este foarte clara si curata si din cand in cand mai trec pe deasupra algelor. In timp ce ma apropii de mal dau de o portiune unde algele sunt atat de dese incat pur si simplu ma blochez in ele. Apa este destul de adanca asa ca nu pot sa merg si singurul lucru pe care pot sa il fac este sa dau incet inapoi si sa caut o portiune pe unde pot sa trec. Asta imi consuma din timp si energie si pierd aproape 100 de metri tot cautand o portita pe care nu pare sa o gasesc. Imi iua inima in dinti si intru din nou in alge. Apa e pana la gat si reusesc sa inaintez incet vreo 20 metri si sa ies din ele. Mai e putin pana la mal. Il vad pe tata pe ponton si imi dau seama ca prima proba a trecut intr-o ora si 30 minute cu 4000 metri de inot. Stau in tranzitie mai mult decat e necesar dar nu ma grabeste nimeni. Sunt singurul concurent si ma gandesc razand ca dupa ce o sa termin o sa ies pe locul intai, dar pana sa termin mai e mult.<br />
Cand am facut planul Iron42 si am inceput sa caut un lac in fiecare judet mi-am dat seama ca o sa fie complicat.<br />
Cand esti singur si totul il faci tu, detaliile chiar conteaza. Nu e traseu cunoscut sau marcat. Inoti de capul tau fara sa stii ce e in apa sau ce se intampla daca ai avea probleme. Nici nu stii daca lacul in care o sa inoti mai este acolo saptamana viitoare. Poate il dreneaza sa il curete si atunci chiar e o problema.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjReo5cmLK_y6UfjP1uaOs3S5Cx8dWg3KBG0Qx_yIimp-0yFDpSwzQp1jaB7QgC2RHwkg_P4ka8OL0-9Ihn-P9qDh01GpUSuFV2nQI4XwwoXufUFIzbGW6RT3SRQaHX4sUg3rkVnMGUYAM/s1600/IMG_1455.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="740" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjReo5cmLK_y6UfjP1uaOs3S5Cx8dWg3KBG0Qx_yIimp-0yFDpSwzQp1jaB7QgC2RHwkg_P4ka8OL0-9Ihn-P9qDh01GpUSuFV2nQI4XwwoXufUFIzbGW6RT3SRQaHX4sUg3rkVnMGUYAM/s400/IMG_1455.PNG" width="183" /></a>Dupa inot incepe traseul de bicicleta. Pe google maps totul e frumos si chiar imi plac primii 50 de kilometri. Apoi incepe sa se incalzeasca afara. Planul este sa stau singur si daca am cumva nevoie de ceva sa sun si sa vina tata la kilometrul 110. Totul e planificat pentru o asistenta cat mai putina. La ora 12 sunt deja 30 de grade si asfaltul frige. Trec prin Baragan si ma gandesc ca in 30 de ani pe aici o sa fie desert daca nu facem repede ceva. Nu a mai plouat de cateva luni si pamantul e ars si tare. Tractoarele care il ara scot nori imensi de praf in spate. E lunca Oltului, dar totul este uscat. Apa din bidoane e fiarta deja. La un moment dat imi dau seama ca traseul ales trece printr-un camp cu sosea neasfaltata, plina de pietris si pamant. Verific repede rute alternative si aleg ceva paralel cu el. Din cauza asta pierd si timp si vreo 12 kilometri. Tata decide sa vina cu Mihnea si cu Puiu la locul stabilit. Ne intalnim si ma realimentez cu apa rece, maninc un sandvis repede si pornesc din nou. Mihnea imi da un pup si ma tine un pic in brate. Ii spun ca ne vedem mai pe seara.<br />
Incepe sa ma deranjeze genunchiul si e din ce in ce mai cald. Dau de o sosea care din loc in loc e taiata de pietris si asa ma forteaza tot timpul sa incetinesc si apoi sa accelerez. Timp de 15 kilometri. Am o trecere peste Olt la un baraj unde lipseste asfaltul vreo doi kilometri si iau bicla in spate si merg pe langa drum pe iarba. Beau apa calda si imi vine sa vomit dar am noroc cu o fantana a unui cioban, fantana sapata cred ca la mai mult de 100 de metri adancime. Apa e rece si curata. Ma spal si beau ca o camila in desert cand da de o oaza. Mai am 30 de kilometri pana la intalnirea cu tata. Il sun sa ii spun ca mai intarzii un pic si mai am de recuperat cei 12 kilometri pierduti cand am facut ocolul. Incepe sa bata vantul destul de tare din lateral si sincer as vrea sa stau undeva la umbra sub un copac. Incep sa numar kilometrii pana la tranzitie si in sfarsit termin in 7 ore si 46 minute cei 180 de kilometri cu 1100 metri dif de nivel. Stau in tranzitie aproape 20 de minute si incerc sa vad care sunt daunele la genunchi. Inca nu e clar dar macar cand merg nu doare asa tare. Ma gandesc ca primele 2 ore sa merg sa vad ce se intampla. Ii spun tatalui sa se duca acasa si daca e ceva il sun. Eu sper ca nu o sa fie.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJf2iqkDeIeIgURDqxcH7SKpGDEUa49kJRuj71tPD8ZriQ2KEoFqWw2EL2wwFu4SuOWY0FVrflL8YIGwfbEIlAZRSSCTciFqfk1LfycXo1G9VS54gVagGFk05uEpm7yr5xV5In3aQu7Q/s1600/IMG_1456.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="740" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJf2iqkDeIeIgURDqxcH7SKpGDEUa49kJRuj71tPD8ZriQ2KEoFqWw2EL2wwFu4SuOWY0FVrflL8YIGwfbEIlAZRSSCTciFqfk1LfycXo1G9VS54gVagGFk05uEpm7yr5xV5In3aQu7Q/s400/IMG_1456.PNG" width="183" /></a> Incep maratonul cu promisiunea ca o sa ma duc pana la capat. In Caracal opresc la un magazin sa imi iau un suc de pere pe care il vomit instant, semn ca stomacul nu prea este in regula. Maninc un sandvis cu cascaval si salam si incet incep sa imi revin. Ritmul este constant 5.8km pe ora. Incerc sa alerg putin la vale dar dupa 400 de metri ma opresc si imi dau seama ca va fi o tura lunga. Pe unde este poteca si nu trebuie sa merg langa sosea imi fac de lucru cu telefonul si astfel aflu ca un prieten, Adrian Ciocan, are casa chiar pe traseul meu la kilometrul 22. Stabilim sa ma intalnesc acolo si il sun si pe tata sa nu mai vina dupa mine. Ii spun ca tot maratonul o sa il merg si ca o sa ajung de fapt duminica acasa. La kilometrul 22 ma intalnesc cu baietii si beau cea mai buna cola din viata mea. Cu mancarea nu ma omor si nu prea mai intra nimic in afara de apa, cola, cateva alune si un mar. De la kilometrul 22 satele incep sa se rareasca si merg kilometri intregi pe camp. Ma tot gandesc la copiii care se duc sa invete in alte sate unde exista profesori si care merg in fiecare zi kilometri intregi sa ajunga la scoala. Acum e inca cald, dar iarna? O parte din ei renunta din lipsa de motivatie sau din cauza traiului greu sau chiar din cauza ca nu are cine sa ii indrume. Ma bucur ca exista fundatii ca Teach for Romania ce pregatesc profesori pentru aceste sate si pentru acesti copii. Copiii sunt viitorul nostru si singurul mod sa iesim din situatia asta din Romania este prin educatie.<br />
Ajung la kilometrul 30 si sarbatoresc stand jos timp de 5 minute, contempland cerul si ascultand zgomotele naturii. Am companie tot timpul in forma a unor ochi curiosi care ma urmaresc constant.<br />
Deja e cel mai lung Ironman de pana acum chiar daca celelalte au fost toate extreme. Imi dau seama ca oricum ai face, un ultratriathlon de 226 km impune o anumita doza de nebunie. Ma gandesc la inceputurile mele cand un kilometru de inot mi se parea o realizare si chiar a fost la momentul respectiv. La fel am trecut si de 100 kilometri la bicicleta apoi de maraton. Este prima oara cand maratonul de la sfarsitul unui ironman imi ia atat. Ma trezesc din visare cand genunchiul imi spune din nou sa ma opresc. Mai am vreo 7 kilometri si stiu ca deja sunt acasa. Nimic nu se mai poate intampla. Ajung la kilometrul 40 si ma asez pe o banca, imi dau adidasii jos din picioare, stau relaxat si ma bucur de ultimele momente inainte de finis. Termin maratonul pe o strada, intr-un sat, undeva unde mi-am petrecut intreaga copilarie, in judetul Olt in 8 ore si 5 minute. Timp total de 18 ore fix. Asta e ultratriatlonul pur, curat si cu cea mai mare insemnatate pentru mine. Imi dau seama ca planul de acasa nu se potriveste de cele mai multe ori cu cel din targ dar daca procesele sunt bine definite, daca stii ce ai de facut, daca stii cum sa faci, daca crezi ca poti sa faci si cel mai important ai si o cauza pentru care faci atunci prea putine lucruri te pot opri.<br />
Ma veti vedea in continuare inotand, biciclind si alergand prin judetele tarii. Imi trebuie doar o recuperare rapida sa vad exact ce e cu genunchiul asta.<br />
Intre timp puteti dona pentru cele doua cauze, Magichome si Teach for Romania prin linkurile de mai jos. Oamenii astia chiar fac ceva minunat pentru copii. Hai sa le dam o mana de ajutor.<br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-27875205408678839912019-09-11T17:40:00.008+03:002019-09-11T17:40:35.355+03:00Janosik XtriAnul asta a fost cel mai ciudat an de antrenament pentru mine. Din februarie cand credeam ca o sa rup programul in doua au inceput sa se intample tot felul de lucruri care m-au facut sa modific antrenamentul si sa modific modificarea de mai multe ori. Am inceput cu o problema in calcai, un neg care nu a trecut nici cu operatie si in final am rezolvat-o cu o crema, asta prin iunie, asa ca din martie pana pe 27 iulie nu am alergat nici un kilometru. Bicla a mai mers cum a mai mers pana pe 10 iulie cand, cu ajutorul unui politist binevoitor care m-a directionat aiurea de pe soseaua noua turnata pe cea veche, am alunecat cu roata fata si am cazut cu bicicleta exact pe asfaltul nou si mi-am fisurat o coasta. Nu ma omorasem cu inotul pana la acel punct si pana la concurs am mai inotat doar 1 luna in august.<br />
Asa cum am zis antrenamentul l-am modificat de mai multe ori. Cea mai buna ideea preluata de la free divers a fost sa fac un antrenament de respiratie. Asa am ajuns sa imi tin respiratia 4 minute si 18 secunde, inceput de la 1 minut si 50 secunde. Cred ca asta m-a ajutat cel mai mult la inot sa trec de socul pe care il am tot timpul cand trebuie sa inot rapid primii 500 de metri intr-un concurs.<br />
Cu 3 saptamani inainte de concurs am facut o intindere la muschii spatelui. Noroc cu Mugur Fratila care m-a rezolvat in 2 sedinte de kineto. Chiar a fost cea mai rapida recuperare din viata mea. Am fost ca nou la concurs.<br />
Nici nu m-am mai gandit la antrenament fizic ci mai mult la pasii pe care trebuie sa ii fac astfel incat sa ajung cat se poate de sanatos in ziua concursului.<br />
Cu o seara inainte de concurs cand sa fac checkinul pentru avion mi-am dat seama ca am luat biletele pentru 4 oameni, fix invers ca in piesa lui Caragiale. In loc de Bucuresti-Budapesta am luat Budapesta-Bucuresti si invers. A trebuit sa luam din nou bilete cu o seara inainte de a pleca.<br />
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Janosik este un concurs atipic chiar si pentru concursurile extreme de triatlon. Daca la un Ironman vezi mii de concurenti, la cursele astea din categoria Extreme vezi ca la linia de start sunt undeva la 200 de concurenti. La Janosik am fost 79 de echipe si asta datorita cursei grele si a faptului ca este intr-o zona destul de izolata in care se ajunge greu si dupa multe ore de condus. La bicicleta trebuie sa ai cu tine neaparat o harta. Sunt multe intersectii, curbe, mergi prin padure mult si pe intuneric, ai intersectii cu autostrada asa ca am vrut sa folosesc un suport de prindere al telefonului pe ghidon. Am imprumutat unul de la Sergiu Buciuc. Merci man.<br />
Janosik nu este un concurs greu pana ajungi la maraton. Dificultatea este faptul ca inoti in bezna, biciclesti cam 100 de kilometri tot in bezna si posibil cu soseaua uda, unele portiuni fiind prin paduri, si maratonul are diferenta de nivel cumulata de aproape 3500 de metri cu urcari si coborari foarte abrupte, stancoase si cu lanturi si vreo 7 kilometri de plat.<br />
In cateva cuvinte, pentru cei ce vor sa il incerce, e cam asa: esti la 100 kilometri de start, si de vineri dimineata pana sambata cam pe la 23 nu mai dormi nici tu si nici echipa de suport. Ca sa ajungi la start de la hotel pleci pe la 21 si ajungi la locul faptei putin sub ora 23. Ai apoi 50 minte de aranjat totul in tranzitie, pe intuneric bineinteles, si te aliniezi la startul care este programat la ora 00:00. Anul asta startul la inot a fost ciudat pentru ca inainte cu jumatate de ora s-a pus o ceata peste lac astfel incat nu se mai vedea nici prima baliza si a trebuit sa facem un circuit in apa de 4 ori. Normal era de 3 ori dar au micsorat distantele intre balize sa vedem si noi ceva. Anul asta am zis ca nu mai stau si frec menta la inot, dau tot ce pot de la inceput ca sa apuc sa mai si alerg, intrucat cutoffurile sunt destul de stranse si am zis sa castig timp la inot.<br />
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M-am pus in fata cu aia buni. Am tras de mine vreo 500 de metri pana la prima baliza cu aia buni. M-am taiat si i-am pierdut pe aia buni. A venit al doilea grup de care cumva m-am tinut sau poate de al 3 lea. Ideea e ca am inotat intr-un grup maricel de oameni, fix in centru, astfel nu am avut nevoie de orientare, mergeam ca oile dupa primii doi care au tinut directia foarte bine. Inotul l-am terminat in 1 ora si 13 minute si sincer nu cred ca a avut 3.8km intrucat ma stiu si eu nu pot sa fac o ora si 13 minute pe 3800 de metri oricat as incerca. Poate vreo 3500 metri sau pe acolo. Asa da. In fine, cand am ajuns la bicicleta in tranzitie, echipa de suport nu era acolo, habar nu aveau ca am terminat. Au venit pe final si m-au ajutat sa ma imbrac. Deja din tranzitie iesisera foarte multi. Bicicleta nu a avut surprize, m-am dat doar de 2 ori jos cam 1 minut la fiecare si pe primii 65 kilometri am facut 2 ore fix. Apoi a inceput nebunia cu urcarile si mai ales coborarile prin padure. Erau semnalizate gropile dar cand cobori cu viteza, pe intuneric, nu prea mai ai timp sa le eviti asa ca eu nu am riscat si am mers la limita posibilitatii de a frana in caz de ceva. Prima mea greseala a fost sa imi leg o lanterna de casca de bicicleta. Mi-a imprumutat Andrei Rosu niste lanterne super doar ca nu mi-am dat seama cat pot fi de grele si dupa 100 de kilometri efectiv nu mai puteam sa imi tin capul ridicat din cauza durerii gatului. Asta a fost prima oprire. Cand am vazut prima geana de lumina am dat-o jos.<br />
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Tot Andrei mi-a mai dat niste prafuri care chiar isi fac treaba sa te tina treaz si in priza. Dupa ce s-a luminat chiar a fost placuta bicicleta si am terminat in 8 ore si 37 minute destul de odihnit as putea spune pentru o diferenta de nivel de 2700 de metri si 184 de kilometri.<br />
Echipa de suport, adica tata, Elena si Dan, era super incantata ca am terminat in cutoff si ca nu mai trebuie sa se tina dupa mine cu masina.<br />
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Maratonul l-am inceput fix la ora 10 dimineata cu Dan care era in forma si tragea de mine. Fix cu o urcare de 600 metri dif, de nivel, foarte abrupta si o coborare la fel.<br />
Pe plat am alergat cate 100 de secunde si 30 de secunde am mers. La un moment dat, ramasi fara apa, situatie care s-a tot repetat pe timpul alergarii, Dan a vazut o benzinarie fix pe portiunea de plat si s-a dus sa ia ceva de baut. Eu i-am zis Cola, bautura campionilor. El a venit cu o Cola zero. Din graba nu si-a dat seama ca eticheta e neagra asa ca am baut o cola fara calorii :) la un concurs unde e chiar bine sa bagi in tine cate calorii poti.<br />
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Primii 25 de kilometri au fost facuti in 4 ore si 20 minute cu cateva peripetii, am pierdut traseul si am intrat printr-un luminis unde era un porc mistret care s-a speriat de noi. Am injurat pe niste urcari cu beton si cu o caldura la sol cred ca peste 50 de grade, fara pic de umbra dar ne-am incadrat in cutoff, cu 10 minute bonus pentru ultima parte a maratonului.<br />
Ultima parte a maratonului se compune de fapt din doua parti. O parte pana la cutofful de la kilometru 36, care de fapt e 37 si care la briefing cu o zi inainte era 34. Te doare mintea. Partea asta de maraton e grea, printr-un canion cu scari, lanturi, apa multa sa te uzi la adidasi si multa, multa, multa lume care e la plimbare si careia nu ii pasa ca tu trebuie sa te incadrezi intr-un cutoff. Dupa intrarea in canion lui Dan au inceput sa ii apara crampele asa ca am facut un plan la repezeala sa putem sa continuam. El s-a intors la hotel si urma sa faca un ocol cu masina si sa ajunga la cutoff la km 36 cumva si eu urma sa continui singur prin canion pana la cutoff. Planul a fost chiar bun si el si sora-mea s-au incadrat la limita sa ajunga la punctul de checkpoint cu toate ca au avut aventuri si a trebuit sa mearga prin padure doar asa la ghici sa ajunga unde trebuie.<br />
Povestea mea insa nu a fost asa fericita. Prin canion totul parea ca merge bine, timp aveam destul si mergeam cu aproape 3.5km pe ora in conditiile in care aveam de facut dupa spusele organizatorilor 9 kilometri pana la cutoff. Cu calculele mele si cu coborarea de final ma incadram si mai si ramanea timp.<br />
Problema a fost ca nu ne-a spus nimeni nici la briefing si nici pe drum ca ultimii 6 kilometri sunt fara apa. Deloc. In soare la 30 grade cu urcare de 1200 de metri de nivel in 6 kilometri. Eu mi-am baut apa din bidon si tot asteptam sa gasesc ceva, un izvor, un punct de hidratare dar nimic. Pe ultima urcare cu lanturi si cu stanci expuse am inceput sa ametesc. Asta dupa vreo 3 ore fara pic de apa si in soare total. Singura optiune care mi-a venit in minte a fost sa fac ce face si Bear Grylls. Sa ma pis in sticla si sa beau pisat cu un baton de la Aptonia. Gustul nu e rau si m-a inviorat un pic dar era prea tarziu cand mi-am dat seama ca sunt super deshidratat. E prima oara cand mi se intampla asa ceva si nu am stiut foarte bine simptomele si cat de repede si rau se inrautateste situatia asa ca pe ultima urcare am inaintat cu 1.5km pe ora cred sau poate mai incet. Si ultima urcare e grava. Mergi efectiv de-a busilea si cauti stanci de care sa te tii sa nu aluneci inapoi la vale. In varf de unde incepea coborarea spre checkpointul de la kilometru 34, care de fapt e 37, am ajuns la 18:05 si de acolo pana jos ei ziceau ca faci 1 ora. Asa deshidratat cum eram am facut asta in 35 minute dar deja era prea tarziu. Cu 35 minute mai tarziu. Intre timp Dan si cu sora-mea ajunsesera la chekpoint si le-au spus organizatorilor ca sunt pe undeva pe sus pe varf fara apa. Normal ca oamenii s-au paincat si a urcat cineva dupa mine. Cu tipul m-am intalnit pe la jumatatea coborarii si m-a vazut ca sunt ok dar mi-a zis ca nah... asa sunt surorile mai protectoare si ca e bine ca sunt bine. Eu eram ultimul de pe traseu. Celalti care mai erau dupa mine renuntasera cand au vazut ultima urcare asa ca eu eram monitorizat pe gps si ei tot vedeau ca merg extrem de incet. Pana la ultimul checkpoint, la km 37 de alergare, am facut exact 19 ore si 20 minute. Sunt foarte multumit acum cand ma gandesc ca am tras de mine sa nu renunt si am trecut si prin momente destul de ciudate.<br />
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Traseul de alergare de la kilometrul 25 incepe undeva mult in spatele varfului mare, in vale, urca pe varful mic apoi pe cel mare fix in varf e o cruce si apoi este o coborarea foarte dura direct pe muchie, expusa pana la nivelul padurii catre checkpointul de la kilometrul 37.<br />
Din 79 de echipe au terminat doar 57 si prima echipa a trecut linia de finish in 13 ore si 50 minute iar ultima a trecut in 21 ore si 30 minute. Cand am ajuns eu la checkpoint, ultima echipa tocmai pleca catre finish.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlNDaWl3APYEULkD6xHb6hyqznCqwck3tZmQKxPfzYuB2EZ8o-1YgnBclhH0618VkZb0JQqLXLFIpHizN5Ko00YRC6G1N6oIcvgI4EW48yagLeF4EjPdq5f79X5PTu6j3ipN60wVrma50/s1600/SIZF6367.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="768" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlNDaWl3APYEULkD6xHb6hyqznCqwck3tZmQKxPfzYuB2EZ8o-1YgnBclhH0618VkZb0JQqLXLFIpHizN5Ko00YRC6G1N6oIcvgI4EW48yagLeF4EjPdq5f79X5PTu6j3ipN60wVrma50/s640/SIZF6367.JPG" width="480" /></a>Echipa de suport a fost in cea mai buna forma. Ne-am descurcat foarte bine si imi dau seama ca a fost foarte greu pentru ei sa stea dupa un nebun timp de 20 de ore in conditiile in care nu au dormit de 2 zile si nu au avut adrenalina aia a concursului care sa ii tina in priza.<br />
De fapt ei sunt motivul pentru care am ajuns asa departe. La astfel de curse fara echipa de suport care sa te inteleaga, sa stie ce iti trebuie, cand iti trebuie si care sa aiba rabdarea sa stea cu tine, nu ai ce sa cauti. Dan, tata si Elena au fost acolo langa mine dar si cei de acasa au avut rabdare cu mine. Anul acesta nu a fost despre antrenamente structurate ci mai mult despre ce pot face cu ce am, mental si cu experienta anterioara.<br />
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Urmatorii 2 ani vor fi dedicati unui plan la care am muncit aproape 4 luni si la care ma gandesc de peste 2 ani. Se numeste IRON42 si initial era despre 42 distante ironman in toate judetele tarii timp de 42 de zile consecutiv. Momentan nu sunt la nivelul asta si logistica pentru asa ceva este foarte complexa. Nu imi este frica sa il incep insa dupa ceva teste am decis ca e mai intelept sa il fac in alt mod.<br />
Voi face tot 42 de distante Ironman, tot in cele 42 de judete ale tarii, dar in 2 ani de zile asta insemnand 21 de distante pe an in conditiile in care inotul vreau sa fie exclusiv in lacuri. Asta inseamna ca perioada in fiecare an va fi din mai pana la sfarsitul lui septembrie. Adica in 5 luni de zile 21 de distante. 21 saptamani cu 21 de distante, 1 pe saptamana desi in realitate vor fi sigur si saptamani in care voi face mai multe, unul dupa altul.<br />
Mi-am dat seama ca desi un concurs ca Janosik este foarte frumos, parca toata logistica si toate cheltuielile ar putea fi folosite in alt mod. Un mod in care sa descopar Romania asa cum e ea si poate impreuna cu mine sa o descoperiti si voi.<br />
Ne vedem prin tara fie la un inot, o tura mai lunga de bicicleta sau o alergare.<br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-72028171640745005712018-12-25T09:40:00.001+02:002018-12-25T09:40:38.423+02:00O luna pe burta goala (31 days water fasting)<span style="font-family: Arial, Helvetica, sans-serif;">Cum e sa stai fara mancare 31 de zile? e un joc psihologic cu tine insuti.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> Pentru cei care nu stiu ce inseamna sa stai fara manincare o perioada, procesul este unul destul de simplu. Nu maninci nimic si nu bei nimic ce poate furniza corpului tau calorii. Eu am inceput sa fac asta de aproape 6 ani, in fiecare an, incepand in primii 2 ani cu perioade de 2-3 zile de mai multe ori pe an si culminand anul acesta cu o perioada de 31 de zile. Beneficiile sunt mai mult decat evidente, cel putin pentru mine, incepand cu pierderea in greutate si ajungand la reglarea organismului la nivel celular si mental. De fapt tot procesul de la dorinta de a face asa ceva pana la postul actual este unul mai mult mental decat fizic.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">De la 21 zile, puteti citi aici mai mult despre postul de 21 zile- <b><a href="http://cristianbostina.blogspot.com/2016/12/cura-fara-mancare-si-doar-cu-apa.html" target="_blank">Cura fara mancare si doar cu apa </a> </b></span><span style="font-family: Arial, Helvetica, sans-serif;">la o luna (31 de zile) nu a fost decat un pas.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Revin cu acelasi indemn ca in postarea despre postul de 21 de zile:</span><br />
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<span style="font-family: "arial" , sans-serif; font-size: 10pt;">"Cura fara mâncare si doar cu apa nu este neaparat despre slabit sau despre abstinenta de la orice fel de aliment pentru o perioada stabilita. Cura este despre schimbarea vietii in mai bine, despre redescoperirea alimentelor sanatoase, pline de energie, despre vindecarea emotionala si mentala, despre constientizarea ca mancarea este de fapt un instrument care ne da energie.<br />Alimentele furnizeaza grasimi, carbohidrati, proteine, fibre si minerale. Nu o sa intru in detalii cum se absorb fiecare si cum se metabolizeaza pentru ca nu sunt nutritionist si mai mult, aceste informatii le puteti gasi usor pe net. Nu toate caloriile sunt la fel. O punga de chipsuri desi are peste 800 de calorii, toate sunt goale fara nici un pic de nutrienti. E ca si cum corpul tau vrei sa fie un Ferrari si ii bagi benzina de cea mai proasta calitate. Oricat de Ferrari ar fi, se strica si nici nu functioneaza la parametri optimi.<br />Cu toate astea cura doar cu apa este un proces destul de greu de pus in practica, din foarte multe considerente printre care, frica ca ni se poate intampla ceva inreversibil sau sa murim sau sa ne imbolnavim, reactia celor din jur cand le spui ce faci, propria ta frica la cel mai mic semn ca iti e foame, conjunctura in care tii acest post, suportul familiei, etc..<br />Pentru o cura de succes as mentiona:</span><span style="font-family: "arial" , sans-serif; font-size: 12pt;"></span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10pt;">1. Cel mai important lucru- sa stii de ce vrei sa incepi o asemenea cura. Fara obiective clare, la cel mai mic semn ca iti e foame, o sa cedezi presiunii pusa de un creier care nu este obisnuit cu asa ceva."</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Informatiile despre un astfel de post abunda pe internet si cateva dintre cele mai bune surse de informare sunt in postarea pentru 21 de zile.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Nu o sa mai reiau informatiile de acolo ci in acest post o sa va spun ce etape au fost la mine in 31 de zile.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Am inceput cu 90.5 Kg- la o inaltime de 176cm. Majoritatea grasimii era in jurul taliei si la piept. Am terminat cu 75.5 Kg. Dupa o saptamana, care s-a facut ieri, am 78.2 Kg-stabilizat. Asta pentru ca muschii si ficatul si-au refacut rezervele de glicogen, am din nou apa in corp pentru procesarea mancarii, etc...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In toata perioada postului am facut foarta multa miscare, incepand cu antrenament de alergare si terminand cu caratul unor milioane de cutii si pungi de la parcare pana la etajul 2, pe scari-pentru ca ne mutam.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Primul lucru pe care l-am observat din nou este faptul ca imi e frig. Incepand cu a 4-a zi si pana in jurul zilei 14, corpul intra intr-o stare de conservare a energiei si toate extremitatile mi le simt reci. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Al doilea lucru este nevoia de somn care practic era foarte mica. Dupa 3-4 ore de somn ma simteam fresh.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Daca ar fi sa pun experienta pe zile pentru mine este cam asa:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7BWatRkekEsasOiGpAQiSheI7BuFXewTWzQX3Z54ObKIHCyTBfdwD6BXVfbxouUDrN45CSm0pfpkrhKq3JnzSoMRh0ZAFMfP0CGfaSazkCSnBZymRw57NVGdI0quDjw0QMLAe9IRvu78/s1600/IMG_9239.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7BWatRkekEsasOiGpAQiSheI7BuFXewTWzQX3Z54ObKIHCyTBfdwD6BXVfbxouUDrN45CSm0pfpkrhKq3JnzSoMRh0ZAFMfP0CGfaSazkCSnBZymRw57NVGdI0quDjw0QMLAe9IRvu78/s320/IMG_9239.JPG" title="dupa 20 de zile de post" width="240" /></a>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Inainte de a incepe postul...am in minte cat, de ce, cum, ce o sa mearga bine, ce poate merge prost si cum sa remediez asta.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">PRIMA ZI de post- minunata, fara probleme, a doua zi putin mai grea in sensul ca incep sa termin rezervele de glicogen spre sfarsitul zilei si mai ales cand faci si antrenamente se termina mai repede si corpul inca nu e pregatit sa acceseze grasimea.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">ZIUA 3 este poate cea mai grea cand nu mai am cu siguranta glicogen, chiar daca as fi stat doar in pat zilele anterioare si corpul da din colt in colt cautand resurse care nu mai exista.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">ZIUA 4 este deja o bariera, sau cel putin asa a fost pentru mine primele dati. Acum a fost ok-ish. Am alergat 5 km la ritm de 5:40 min/km si apoi am carat niste cutii vreo 20 de minute. Principala problema care apare dupa aceste 4 zile este negativitatea oamenilor din jurul nostru. La mine va spun ca s-au obisnuit si in afara de 2-3 care inca cred de fiecare data ca o sa mor dupa 5 zile de nemancat, ca ei sigur ar muri daca nu ar manca 2 zile si ca deja la 5 zile sigur orice doctor o sa imi zica ca nu e bine, ceilalti ma lasa in nebunia mea, chiar daca poate nici ei nu inteleg foarte bine acest proces si nici macar nu l-au incercat cateva zile. De fiecare data le spun ca procesul asta de stat nemincat mai multe zile in sir, este un proces complet natural, care s-a continuat timp de milenii. Corpul nostru este neschimbat de mai bine de 20 de MII de ani. In mai putin de 30 de ani am inceput sa dam cu el de pamant. Dieta in orase s-a schimbat radical si sportul nu mai poate sa suplineasca acest aport de calorii, majoritatea fara continut. Acum 200-300 de ani, chiar si in istoria recenta de dupa al doilea razboi mondial, pe glob au existat perioade cand mancarea lipsea si pur si simplu oamenii nu mancau. Prea putin este inteles si microbiomul si rolul covarsitor pe care il are in dezvoltarea atat a noastra chiar dinainte de a ne naste cat si legatura intre mancare si acesta. Recomand cu drag doua carti exceptionale : The mind-gut Conection de Emeran Mayer si The obesity Code de Jason Fung. Sunt cartile care iti vor pune la incercare o multime de preconceptii si asa zise "adevaruri".</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Zilele 5-9 sunt poate cele mai stabile din punct de vedere energetic. Corpul deja a intrat in starea de ketoza si foloseste exclusiv grasimile proprii. De data asta, comparativ cu celelalte dati cand am trecut de 10 zile de post, am avut o energie putin mai buna, mintea clara, fara dureri de cap si cu o pronuntata mucoza pe limba.. un mucus alb care nu se lua nici la spalat pe dinti. A disparut dupa ziua 15 cred. Pana in ziua 10 m-am stabilizat cu pierderea in greutate, in jur de 200-230 grame pe zi. Am si facut cateva teste cu exact aceeasi cantitate de apa bauta in fiecare zi, acelasi efort si concluzia este ca la mine si la rata mea metabolica dupa ziua 12 scad 180-200 de grame pe zi.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Intre zilele 10-20 eu sunt destul de constant. Nu am caderi de energie, fara dureri de cap doar ca atentia e oarecum concentrata pe mancare si cea mai pronuntata perioada este intre zilele 14-18 dupa care incet, incet nevoia asta de a manca scade in intensitate spre aproape zero. Glucoza si colesterolul, potasiul si magneziul sunt foarte stabile semn ca deja corpul s-a obisnuit cu lipsa mancarii. E ca bancul acela cu magarul. Cineva avea un magar si s-a hotarat sa nu ii mai dea sa manimce. Dupa o perioada (mai lunga) magarul evident ca a murit. Omul era foarte suparat spunand oricui ca tocmai cand il obisnuise pe magar fara mancare, acesta a murit.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Dupa ziua 23 am avut o senzatie noua. Tot timpul aveam un gust de dulce in gura, gust venit din saliva. Limba a revenit la culoarea ei normala si temperatura corpului avea fluctuatii dar in general nu mai aveam stari de frig foarte lungi. Pulsul este foarte scazut, undeva pe la 35 dimineata si nu mai mult de 50-55 ziua chiar si la un efort usor. Inca un lucru pe care l-am observat la analizele de sange pentru toate perioadele cand am tinut postul acesta. Nivelul de globule rosii din sange a crescut foarte mult, undeva la peste 30-50% fata de momentul cand am inceput postul. Poate pentru ca pulsul fiind foarte mic, inima se odihneaste si atunci am nevoie de un volum mare de oxigen la un volum mai mic de sange circulat, deci am nevoie de mai multe globule rosii care sa care oxigenul si dioxidul de carbon.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Dupa 31 de zile am intrerupt postul cu o supa clara facuta din oase de curcan fierte la oala sub presiune. Dupa o saptamana deja maninc normal si absolut toate funciile corpului sunt indeplinite normal. In 31 de zile nu am avut nici un scaun in afara de cel de dupa 2 zile de la incepera postului. Reluarea scaunului a fost dupa 2 zile de la intreruperea postului.</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cam atat despre postul asta de 31 de zile. Trecem in curand la lucruri mai serioase.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sarbatori fericite!</span></div>
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Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com10tag:blogger.com,1999:blog-4494983076318206581.post-1932398545102274402018-06-25T19:32:00.000+03:002018-06-25T19:32:34.059+03:00Celtman Extreme Scotish Triathlon 2018Bag o mana in apa. E rece. Dar ce, nu stiam asta deja? dar chiar atat de rece sa fie? astea au fost gandurile inainte de ziua concursului.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKI1gQAowog8RC87Zu364vNW_987xGcyXZJlfUjPJNfpFvIHtOkh79Mss-XQwa66fKFDzUYPezvHhlxXfLxyuShohuSFcrdCQmrlZYSNfm-cazKWI2ITXxMb_jz5L67UYRWvC8OyZ_vUs/s1600/DOYK1406.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKI1gQAowog8RC87Zu364vNW_987xGcyXZJlfUjPJNfpFvIHtOkh79Mss-XQwa66fKFDzUYPezvHhlxXfLxyuShohuSFcrdCQmrlZYSNfm-cazKWI2ITXxMb_jz5L67UYRWvC8OyZ_vUs/s320/DOYK1406.jpg" width="320" /></a>Celtman e un eveniment micut, cu 250 de participanti, nu are splendoarea curselor Europene din circuitul Ironman. Toti suntem ca o familie, ne stim de pe forum, de la sedinta tehnica sau din povestile fiecaruia, povesti cu care am venit sa dam viata acestui concurs. Are loc in partea de nord a Scotiei intr-un taram de vis, departe de viata zgomotoasa a oraselor mari, cu sate tipic scotiene, mici si imprastiate in lungul Lochurilor nordice (lacuri scotiene). Temperatura aerului nu depaseste 19 grade in zilele toride de vara, iar la momentul concursului a fost pe undeva intre 8 si 11 grade, cu o ploaie rece, asa ca de vara, ce a tinut aproape 14 ore.<br />
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Am hotarat sa zburam la Glasgow cu Blue Air si apoi sa inchiriem 2 masini, sa ne deplasam la fata locului. A fost cel mai indepartat loc in care am participat la un concurs cu 4 ore de avion si inca 6 de condus, 3 pene, de data asta la masini, si o vreme tipic scotiana. La fiecare 10 minute ploaie mocaneasca, vant, ploaie rafala, vant puternic, soare, furtuna. Le puneti voi in ce ordine vreti si asa era vremea.<br />
Inregistrarea si sedinta tehnica au avut loc in primarie, un spatiu mic ce nu cuprindea mai mult de 150 de oameni. Cele mai importante lucruri, sa avem la noi rucsacul obligatoriu cu haine impermeabile si alte accesorii printre care harta, busola, fluier si kit de supravietuire.<br />
Stiam ca nu o sa dorm prea mult, spre deloc, asa ca am plecat spre casa si la ora 20 s-a dat stingerea, urmand sa dormim pana pe la 2 noaptea. Sora mea si sotia urmau sa fie suporteri.<br />
A fost prima oara cand am reusit sa dorm de pe la 21 pana cand a sunat desteptatorul. Nu beau cafea asa ca m-am multumit cu putina apa rece pe fata si 2 clatite facute de tata. De altfel si de data asta. tata a fost bucatarul sef si nu ne-a lipsit nimic.<br />
Am pornit catre Shieldaig, locul unde avea sa inceapa concursul. Putin peste ora 3 am ajuns in tranzitie, mi-am aranjat totul pentru bicicleta si dupa preluarea GPS trakerului, m-am urcat in autobuzul ce urma sa ne duca la start.<br />
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Cursele astea extreme sunt destul de atipice, fiecare cu particularitatea ei, aici startul la inot este pe o plaja retrasa undeva la 4 kilometri de tranzitia la bicicleta. Suntem dusi cu autobuzele si debarcati undeva pe o peninsula de unde nu se vede tranzitia.<br />
Suntem o mana de oameni adunati pe o plaja la 4 dimineata. In Scotia, la 4 dimineata e lumina deja, o lumina asa ca de lapte, alburie si inca timida care nu prea imbie la intratul in apa aia rece plina de meduze.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1BOEsivPIlc6Quj2dfg9pEQvx-uFOOcGOGT-65YZm8fuNfSC8GfkwG0MKiMd3fcns16HNSgXe-rfv3ImjCKCaavHyK07L36QhRW1eUNHquI35K9vrZQ1J8M1oypVKjGitt40yqN_LYDc/s1600/swim+start.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="548" data-original-width="1350" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1BOEsivPIlc6Quj2dfg9pEQvx-uFOOcGOGT-65YZm8fuNfSC8GfkwG0MKiMd3fcns16HNSgXe-rfv3ImjCKCaavHyK07L36QhRW1eUNHquI35K9vrZQ1J8M1oypVKjGitt40yqN_LYDc/s640/swim+start.jpg" width="640" /></a>Ne pregatim. Tobosarii incep sa bata tare, impreuna, ca o inima gata sa iasa din piept.<br />
Se aprinde simbolul Celtman si urmeaza sa ne strangem pentru poza de start. Stiu foarte bine acest simbol, l-am vazut de multe ori in filmele despre acest concurs. E pe bune. Sunt la CELTMAN. Stau calm, respir adanc si sa ma bucur de faptul ca sunt in sfarsit aici. In ultimele luni am perfectionat o tehnica care se pare ca ajuta foarte mult. Bine, in momentul in care antrenamentul fizic nu e asa cum ti-ai dorit sa fie, cand ai foarte multe deplasari in interes de serviciu cateodata si o saptamana, plus multe alte indatoriri acasa, trebuie sa iti canalizezi energia in alt mod, sa vezi ce procese noi inveti si pui la punct astfel incat sa ajungi la linia de start, sanatos, increzator si cu mintea impacata si canalizata spre rezultatul final.<br />
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Incet, incet, intru in apa. Inca nu imi dau seama cat de rece este si desi nu am inotat in apa mai rece de 28 de grade anul acesta, totul e in regula adica cat de regula poate sa fie la 10 grade. In sedinta tehnica ni s-a spus, nu stiu daca in gluma, ca pe undeva pe la jumatatea inotului apa ar avea undeva pe la 5 grade, 100-200 de metri unde este un curent foarte rece.<br />
Ma uit in spatele meu si vad autobuzele indepartandu-se. Simt apa cum intra in costum si cum imi pisca mainile. E rece tare si este foarte sarata. Daca as fi fost acasa nu m-as fi spalat cu asa ceva pe fata. Plamanii se blocheaza pentru cateva secunde dar imi spun ca e doar in mintea mea. Se aude goarna si ne punem in miscare. Anul acesta am facut mai multe exercitii de inot la 2 brate pe ambele parti. Ma ajuta acum. Am oxigen destul si nu mai simt mainile si nici fata. S-au format 3 grupuri mari si incerc sa ma mentin in cel din mijloc dar curand sunt depasit de situatie. Stiam ca o sa fie asa, niciodata nu am dat importanta inotului si cu atat mai mult anul acesta cand am inotat fix 1 luna, luna mai, in bazin la caldurica. Raman in ultimul grup care inoata cam la fel ca mine, dar nu stiu cum facem si in loc sa inotam paralel cu malul, o dam cu manta si facem un arc, care la final o sa mai puna peste cei 3400 de metri inca 400. Chiar si asa, azi fluxul e cu noi, un flux de 5.6 metri la maximul lui. Il simt cu ma impinge. Ajungem in larg si incep sa se vada faimoasele meduze. Le vad foarte clar. unele mari de tot ca niste palarii de soare, supradimensionate si roz. Altele albastre cu o coada lunga si fosforescenta si unele galbene si mai mici. Stiu ca doar cele roz inteapa, si de cateva ori ating palaria, roz, gelationasa si semitransparenta. Cele mari sunt sub mine la adancime, dar la suprafata sunt foarte multe mai mici. Nu imi dau seama daca ma inteapa sau nu si nici nu mai conteaza. Am mainile inghetate dar totul e bine. Vad soarele cum incepe sa se ridice dintre munti si totul se aprinde intr-un portocaliu ireal. Ma uit la ceas. E ora 6 si 2 minute. Ridic capul din apa. Mai sunt concurenti pe langa mine si insula e destul de departe. Aproximez inca 20 de minute pana la mal.<br />
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Stiu ca o sa fie cea mai lunga zi din an asa ca imi continui miscarea de automaton. Deja respir la 3 brate si singurul efort este atunci cand incerc sa vad directia de deplasare. Spre casa alba, ne-au spus organizatorii dar sunt asa multe case albe. In sfarsit vad coltul insulei si imi dau seama ca am terminat inotul. Prima proba o termin intr-o ora si 23 minute si ceasul imi arata ca am inotat 3880 metri in loc de 3400. Ies din apa ajutat de voluntari, de de sora mea si de sotie. <br />
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Dupa 9 minute incep traseul de bicicleta, bineinteles cu o urcare sa ma incalzesc. Trag de mine sa intru in ritm si dupa o ora incepe sa ploua. Mocaneste, asa ca in Scotia, si ploua timp de peste 8 ore. Din cand in cand mai este si o rafala de vant, dar suntem norocosi se pare. Vantul din 2017, vant care i-a dat jos de pe bicicleta pe unii concurenti, inca nu si-a facut aparitia si sper sa stea departe de noi astazi. Kilometri trec unul cate unul, traseul desi nu pare asa greu, e foarte ondulat cu urcari de 1-2 kilometri si fiind ud pe jos si cu rafale de vant, iti solicita atentia foarte mult. Peisajul insa e superb, soseaua ingusta si cu foarte putine masini asa ca inca sunt relaxat. <br />
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Kilometrul 100 ma prinde in toane bune si chiar daca stiu ca mai am foarte mult pana departe, sunt concentrat pe fiecare pedala, mai ales ca ne-am schimbat directia de mers si acum vantul a inceput sa bata din fata. Ca parte amuzanta, de la kilometrul 130 pana la 152, adica 22 kilometri i-am facut intr-o ora si 50 de minute. Tot asteptam sa se schimbe vantul, sa se intample ceva, in conditiile in care am observat ca vremea in Scotia este extrem de schimbatoare, dar nimic. Pe cei 22 de kilometri pana am schimbat directia de mers, vantul a batut din fata si a plouat constant si nici soseaua nu ajuta. La ei soseaua are peste tot un strat de pietris incastrat, asa cum punem noi vara pe soselele noastre sa nu se topeasca asfaltul, strat care pentru bicicleta nu e tocmai grozav si pe care vibrezi din toate incheieturile. De la kilometrul 185, de unde a si inceput o coborare foarte faina m-am luat la intrecere cu masina de suport si cumva am ajuns inaintea lor in tranzitie. Total timp pentru 201 kilometri de bicicleta cu 2600 metri diferenta de nivel, ploaie si vant, 8 ore si 25 minute. Super incantat, desi speram la un sub 8 ore. Tranzitia de la bicicleta la alergare a durat cat o zi de post. Aproape 14 minute. Ne-au spus organizatorii ca din nou, datorita timpului nefavorabil, ruta High este inchisa, de altfel doar 41 de concurenti au apucat sa urce pe ea, restul fiind directionati catre Low course.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjojKNYnsvrabAn8LZBnapS_QIjeUAE9CpaBArU5M-lKsT7yrA2KJvVqhuAMSQEH3koDrQhy5bmPLjpHEMKXozuxVlgHNId7SuyEIC9f2dFLcFx-YZfxWXbu9PtIvcDkkT8iBO6enzowvE/s1600/MFGP2955.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjojKNYnsvrabAn8LZBnapS_QIjeUAE9CpaBArU5M-lKsT7yrA2KJvVqhuAMSQEH3koDrQhy5bmPLjpHEMKXozuxVlgHNId7SuyEIC9f2dFLcFx-YZfxWXbu9PtIvcDkkT8iBO6enzowvE/s320/MFGP2955.jpg" title="Catre Coulin Pass" width="320" /></a>Ca o paranteza, diferenta intre ruta High si Low este, cel putin pentru mine irelevanta, inca 600 de metri de urcat in plus, si o coborare foarte abrupta. E adevarat ca as fi vrut sa vad cum e, dar in momentul in care am auzit ca s-a inchis, m-am relaxat total, mi-am setat ceasul sa nu ma lase sa cobor sub un anumit ritm pe care trebuia sa il tin sa ma incadrez in cutoff-ul de la alergare, 13 ore sa pot sa continui si am plecat intr-un ritm de pseudo-alergare, un fel de mers de melc combinat cu alergare ultra usoara. Asta pana la primul munte. Coulin Pass. Mama si ce pass, urci si urci prin jnepenis, nu se vede varful, ploua cu galeata, sunt portiuni unde deja pietrele si podetele peste paraiasele ce vin cu bulbuci de sus sunt inundate asa ca treci direct prin apa pana la genunchi. Ca e rece nici nu mai conteaza, apa curge de peste tot. Sus de tot parca te-ai opri un pic sa admiri privelistea, dar in mintea ta nu mai e timp de pierdut asa ca ii dai la vale printre parauri, prin padurea de molid batran, pe langa lacurile cu nuferi. La un moment dat o vad pe sora mea cum vine spre mine bucuroasa. Hai ca mai sunt 3 kilometri pana la check point. Pai si ce te bucuri asa, ii zic. Apoi o sa mergi cu mine prin ploaie inca 22 de kilometri si partea grea acolo e. <br />
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Dupa 18 kilometri, care de fapt sunt 18.5 sau 19 ca nimeni nu stie exact, ajungi in T2A unde se face verificarea medicala si a kitului obligatoriu, neaparat geaca impermeabila, caciula, manusi, busola, fluier, harta, tricou termic, si mancare solida. E izbavirea. Ajungi in maxim 11 ore in acest punct, poti urca pe munte, ajungi in 13 ore si poti continua pe Low course, treci chiar si cu 1 minut de aceste 13 ore si esti oprit cu parere de rau.<br />
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Pe ultimii 3 kilometri pana la cutoff si sora mea si sotia m-au alergat si m-au cam dus cu zaharelul. Hai ca e dupa colt, hai ca uite acolo e, hai ca nu ne incadram in timp asa ca am ajuns cand ceasul imi arata ca mai sunt 8 minute pana la cutoff, dar stiam ca am lsat-o moale pe prima parte din alergare.<br />
Dupa verificarea obligatorie am mai stat inca 25 minute in tranzitie, m-am schimbat cu haine uscate, pentru 5 minute ca iar a inceput sa ploua, am mancat un sandwich cu cascaval, am mai incurajat 2-3 concurenti care erau la limita limitelor pana la cutoff, am vazut si cum e sa ajungi dupa acest cutoff de 13 ore si sa stii ca poate daca te grabeai un pic, te incadrai. Am plecat ultimul din tranzitie, adica chiar ultimul. Fara graba, fara timp de ajuns la finish. Eu, sora mea, si ploaia si am inceput sa urcam. Cred ca vreo 2 ore am tot urcat, am depasit o gramada de concurenti, s-a lasat ceata si nu mai vedeam in fata la mai mult de 50 de metri, am pierdut si traseul care de fapt era o poteca printre stanci si peste parauri. Am vorbit vrute si nevrute si timpul a trecut usor, usor. Elena ma tot intreba, cat am mai facut, cat mai e, ca e frig tare. Ii tot spuneam ca daca nu a vibrat ceasul inseamna ca nu am facut inca un kilometru si daca am facut 22 kilometri in 4 ore, va dati seama ce viteza aveam :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7-wIe10qOz_EzaxOcuwB6NccodpiUkECrgLczcp9at2wnYcWIDJ7d5mGrPuEqTqiJ6l000iyJH8J16wYIctU_V1B7pX7H37ZthBa0EHBboFNQ8Kvt2KV4cLwudBDeHh-kr_pxvUD8Gio/s1600/REZC5797.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1202" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7-wIe10qOz_EzaxOcuwB6NccodpiUkECrgLczcp9at2wnYcWIDJ7d5mGrPuEqTqiJ6l000iyJH8J16wYIctU_V1B7pX7H37ZthBa0EHBboFNQ8Kvt2KV4cLwudBDeHh-kr_pxvUD8Gio/s320/REZC5797.jpg" width="320" /></a></div>
Pe ultimii 4 kilometri ne-am intalnit si cu sotia mea, care cred ca se plictisise de stat in masina si am facut ultima parte impreuna. Linia de finish ne-a prins cumva fara ploaie, desi nici nu o mai bagam in seama de la un anumit punct. Unul din organizatori ne-a felicitat, mi-a dat o bere, am facut cateva poze si asta a fost tot. Am devenit un Celtman. Fara nimic fastuos, cu 10 oameni aplaudand si cu persoanele dragi mie, alaturi. Tot ce poti sa iti doresti de la o asa zi.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEM849P-yMNsTljUGlrKq34ki1q4sjdlxo7xsmTHkcdGX7lEGQ2aI6DBwThoJyr8brBcVyeQNYrO2f6gVO2tXSDFpiKmGIPnmCysJGeptS6TGjlsUmJCFQ90zGlkIlpMIN25NMePD2iqM/s1600/BVIP9247.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEM849P-yMNsTljUGlrKq34ki1q4sjdlxo7xsmTHkcdGX7lEGQ2aI6DBwThoJyr8brBcVyeQNYrO2f6gVO2tXSDFpiKmGIPnmCysJGeptS6TGjlsUmJCFQ90zGlkIlpMIN25NMePD2iqM/s640/BVIP9247.jpg" width="480" /></a></div>
Timpul total a fost de 17 ore si 5 minute, pentru 3880 metri inot, 201 kilometri de bicicleta si 40 si ceva de kilometri de alergare prin munti.<br />
Festivitatea de premiere a fost scurta, cu multumiri voluntarilor, organizatorilor si in special suporterilor care ne-au ajutat sa trecem de linia de finish. Ne-am primit tricourile, am facut o poza impreuna si fiecare s-a indreptat cu gandul catre urmatoarea cursa.<br />
Celtman e un concurs minunat, frumos si bine organizat, cu peisaje superbe si oameni inimosi. Dupa mine e in top 10 concursuri de o zi.<br />
Din nou am avut o echipa minunata, asa ca de vacanta cu mama, tata, Mihnea si Eva, cei mai mici suporteri, si cele doua suporterite care sincer au indurat cel mai mult. Sa stai dupa un nebun 17 ore, trezit de la 2 noaptea nu e de asa usor. Va multumesc.<br />
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Un singur lucru mai zic, pentru cunoscatori: fucking midges!!!<br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com2tag:blogger.com,1999:blog-4494983076318206581.post-19534486653190899572017-09-08T20:49:00.002+03:002017-09-08T20:59:00.609+03:00Icon XtriE intuneric.<br />
Ploua marunt la 1800 de metri si afara temperatura nu depaseste 7 grade. Suntem 100 de nebuni, fiecare cu echipa sa de suport. Pentru mine din nou sunt tata si Marius. Oprim in benzinaria de la malul lacului Livigno si incep sa ma imbrac cu neoprenul. Imi prind de neopren batonul fosforescent dat de organizatori. Privesc inspre lac si totul este negru. Doar lumina focului facut de organizatori se vede. Mai este putin pana la 5:15 cand se va da startul celei mai grele curse la care am participat pana acum. Ne strangem toti langa foc, fiecare cu fricile si asteptarile sale. Mie imi e frica de traseul de bicicleta. Cinci trecatori la peste 2300 de metri, Stelvio si 5000 de metri elevatie pozitiva. Intru incet in apa si suntem anuntati ca are in jur de 12 grade, cred ca real si mai putin. 5:15. Go. Atat am mai auzit. In jurul meu este plin de licurici dar incet, incet raman in spate. Nu pot sa respir si deodata e intuneric. Licuricii se departeaza si raman singur cu gandurile mele. Inot bras, incet si mi se face frica. Nu de inec, ci ca nu stiu incotr-o sa ma indrept. Vad departe luminile barajului si pornesc inspre ele. Dupa o eternitate incep sa inot crawl dar nu am suflu si nici nu inaintez. Cumva ajung la prima baliza si apoi la punctul de intoarcere. Incep sa vad in fata licurici, depasesc cativa si dintr-o data ma linistesc. E prima oara cand intru intr-o stare de flux la inot. Nu-mi pasa de timpul limita. Inot relaxat catre focul din departare. Ies din apa dupa o ora si 31 minute. 4 kilometri si 100 de metri. Cel mai bun timp al meu. Intr-o apa neagra, rece ca gheata si singur. Tremur si ma gandesc ca o sa fie o zi foarte lunga. Ploua. Ma schimb in hainele de ciclism si incep sa pedalez catre prima trecatoare. Furcola pass, 2315 metri. Sunt singur dar nu ultimul. In varf bate vantul dar imi este bine. Nu am apucat sa ma ud pana la piele, inca si urmeaza o coborare pana la 1800 de metri si apoi Bernina, cu 2328 metri. Trag de mine, e abia inceputul. In varf shimb un set de haine si ii dau pedala la vale. Vreo 70 de kilometri. Deja sunt 5 grade si ploua torential. In 10 minute sunt din nou ud fleasca. Ajung in Zernez si de aici stiu ca am o urcare de 21 de kilometri, de la 1200 de metri la 2150 metri. 1,2,3,4..50, 100. Imi tin mintea ocupata. E cel mai bun mod de a ma detasa de tot. Urcarea pare interminabila si imi este din ce in ce mai frig. Aflam intre timp ca Stelvio este inchis din cauza ninsorii abundente. E deviat traseul. Ma bucur dar fac prima pana. Imi tremura mainile si nu reusesc sa schimb camera. Intr-un final schimb camera impreuna cu tata. Poc. A doua pana. Nu gasesc a doua camera. Probabil am lasat-o in camera. Imprumutam una de la un concurent si incep din nou procedura. E frig si parca nu reusesc sa ma incalzesc. Intr-un final reusesc sa o montez si pe la 5 bari se aude din nou sunetul de camera sparta. Incep sa verific cauciucul si observ o taieura laterala. Ceasul arata 7 ore si 55 minute si 117 kilometri de bicicleta. Ma demoralizez si nu reusesc sa ma concentrez astfel incat sa pot gasi o solutie pentru reparat cauciucul. Incercam sa gasim o solutie dar nimeni nu are cauciuc de rezerva. Sunam organizatorii si anuntam abandonul. 7 ore si 55 de minute, 4100 metri inotati si 117 kilometri pe bicicleta cu diferenta de nivel de 2700 de metri. Nu e rau.<br />
Continuam spre Stelvio acum ca nu mai conteaza si am iesit din cursa. Imi dau seama ca oricum ar fi fost, daca se urca pe Stelvio eram in pericol de a nu ajunge in cutoff. Nu eram pregatit pentru asa ceva. Intr-o zi normala, poate fara atata ploaie as fi putut, dar in conditiile alea in nici un caz.<br />
Traseul de alergare trecea exact prin fata casei noastre. Am incurajat si ultimul concurent.<br />
Taierea cauciucului am pus-o pe seama unei pietre sau gropi dar din pacate a fost vina mea. Una din franele bicicletei era montata gresit si a frecat tot timpul pe cauciuc si la ce coborari au fost, ma mir cum a tinut atata timp.<br />
Oricum lectie invatata, ca se putea repara, cel putin asa sper si ca nu e totul pierdut si ca daca imi dozez efortul foarte bine, nimic nu e imposibil.<br />
Pe data viitoare dupa ce mai acumulez experienta.<br />
Multe multumiri lui Marius, tatalui meu si echipei extinse de suport. De data asta am fost in echipa completa. Mama, Puiu, Mihnea, Eva, Marius, Elena si tata.<br />
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La anul, Celtman sau Janosik?<br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-88892700149751508152017-01-09T22:17:00.000+02:002017-01-09T22:20:30.830+02:00Update "Cura fara mancare si doar cu apa- post negru"- rezultate<!--[if gte mso 9]><xml>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Sa incep cu
lucrurile evidente. Mi-am incheiat cura cu apa, toate cele 21 de zile (am zis
sa fie 3 saptamani complete) si a a fost un succes.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am inceput
cu 84 kilograme si am terminat cu 72.7 kilograme, dar asta e mai putin
important pentru mine cel putin in acest moment. Dupa 9 zile de la incheierea
curei m-am stabilizat la 74 kilograme.</span><br />
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<span style="color: black; font-size: 8.0pt;">zile</span></div>
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<span style="color: black; font-size: 8.0pt;">1</span></div>
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<span style="color: black; font-size: 8.0pt;">2</span></div>
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<span style="color: black; font-size: 8.0pt;">3</span></div>
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<span style="color: black; font-size: 8.0pt;">4</span></div>
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<span style="color: black; font-size: 8.0pt;">5</span></div>
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<span style="color: black; font-size: 8.0pt;">6</span></div>
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<span style="color: black; font-size: 8.0pt;">7</span></div>
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<span style="color: black; font-size: 8.0pt;">8</span></div>
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<span style="color: black; font-size: 8.0pt;">9</span></div>
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<span style="color: black; font-size: 8.0pt;">10</span></div>
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<span style="color: black; font-size: 8.0pt;">11</span></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 32.25pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">12</span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">KG</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">83.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">82.2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">81.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">81</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">80.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">79.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">78.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">78.6</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">78</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">77.6</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">77</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">76.6</span></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">apa bauta</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">1.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">1.7</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">% grasime corp</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">24.4</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">24.4</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">24.3</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">24.3</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">24</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">23.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">23.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 5;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">zile</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">14</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">15</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">16</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">17</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">18</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">20</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">21</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="background: lime; color: black; font-size: 8.0pt;">22</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background: lime; color: black; font-size: 8.0pt;">23</span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background: lime; color: black; font-size: 8.0pt;">24 </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="background: lime; color: black; font-size: 8.0pt;">25 </span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 6;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">KG</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">75.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">75.2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">74.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">74.4</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73.6</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73.2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">72.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">72.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73.3</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">73.9</span></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 7;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">apa bauta</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2.5</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">1.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">1.7</span></div>
</td>
</tr>
<tr style="height: 30.0pt; mso-yfti-irow: 8; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 50.25pt;" valign="bottom" width="67"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">% grasime corp</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: black; font-size: 8.0pt;">x</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">21</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19.7</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19.2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">18.9</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">18.7</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">18.8</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19.2</span></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 29.0pt;" valign="bottom" width="39"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<span style="color: black; font-size: 8.0pt;">19.3</span></div>
</td>
</tr>
</tbody></table>
<br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am inceput
cu 24.4% grasime corporala (am un cantar care masoara grasimea din corp
(evident ca nu cred ca masoara chiar asa de bine sau ca masuratoarea e
relevanta) DAR, printr-o masuratoare pe acelasi cantar, am scazut de la 24.4%
grasime la 19.3.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Mi-am dat
seama ca industria alimentara este un conglomerat mult mai puternic decat isi
poate imagina cineva si ca pentru a manca sanatos, in conditiile in care iti
desfasori activitatea intr-un oras, chiar ai nevoie de vointa si putere de
concentrare. </span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Astea sunt
lucrurile pe care deja le stiam oarecum. </span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Tot citind
rapoarte, studii, cercetari clinice fie pe soareci fie pe alte mamifere si
vazand zeci de videouri despre nutritie, alimentatie sanatoasa, de ce ne
ingrasam, de ce slabim, de ce unii oameni au o predispozitie la ingrasat am
ajuns, personal, la o concluzie.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Oamenii cu
probleme de greutate, sunt asa din 2 motive. </span><br />
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Dieta
proasta, care duce la ingrasare, care duce la o nevoie crescuta a apetitului,
care duce la un prag sa zicem prag critic in care corpul ajunge la o greutate
si o seteaza ca standard, greutate care este mult mai mare decat, nu neaparat
ce zice standardul medical, ci care impiedica respectiva persoana sa duca o
viata normala, echilibrata si cu cat mai putina interventie medicamentoasa. In
momentul in care corpul a ajuns la acest standard,chiar daca sa zicem ca tinem
o cura de slabire, oricare ar fi ea, si apoi incepem sa mancam echilibrat,
corpul tinde spre aceasta greutate standard. La mine spre exemplu cred ca este
in jur de 88-90 Kg.<span style="mso-spacerun: yes;"> </span>Din ce am citit, si
la fel este o opinie a mea, sunt convins ca de exemplu eu, care sa zicem ajung
la 88Kg, slabesc si ajung pe la 72kg, incep sa maninc sanatos, sau macar
aproape de ce inseamna sanatos, ar trebui sa tin aceasta greutate sau macar
aproape de ea, aproximativ 5-6 ani, astfel inct corpul sa se reseteze cumva si
sa ia ca standard cele 72-74 kg cat as vrea eu sa am. Din nou specific ca
aceste date sunt pur speculative din ce am citit in studiile pe soareci. Deci
un om care este supraponderal ar trebui sa slabeasca si apoi mai multi ani la
rand sa mentina greutatea respectiva. Un lucru foarte bun cu aceasta directie
este ca in acest proces, va invata si ii va intra in reflex si cum sa manince
mai sanatos, cum sa aleaga mancarea cu adevarat nutritiva si cum sa isi tina in
frau poftele si cum sa combine nutritia cu miscarea, lucru pe care o sa il pun
eu in aplicare in acest an, pe partea de nutritie pentru ca miscare oricum o sa
fac in cadrul antrenamentului pentru ironman.</span></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">La
cei care se ingrasa excesiv factorul definitoriu este rezistenta la insulina.
In momentul in care organismul metabolizeaza grasimile, carbohidratii si
proteina din alimente, le transforma in glucoza. Glucoza sa fie metabolizata si
controlata are nevoie de insulina, care este secretata de pancreas. Pana aici
toate bune, desi procesul acesta este extrem de complex si nici acum nu este
inteles in tot ansamblul lui. In momentul in care exista foarte multa glucoza
in sange, insulina este secretata sa ii spuna celulei sa consume glucoza, de
fapt se ataseaza de celula astfel incat sa ii permita acesteia sa absoarba
glucoza. Acestu lucru se intampla ciclic. Glucoza, secretie insulina, absorbtie
glucoza, din nou glucoza si tot asa. Datorita faptului ca prin alimente
nesanatoase crestem mereu nivelul de glucoza din corp, secretia de insulina
creste exponential si la un moment dat in acest proces apare rezitenta la
insulina, iar celula chiar daca este conditionata de insulina sa absoarba
glucoza, nu mai face acest lucru, si prin alte procese glucoza este asimilata
si pastrata ca grasime in corp. Asta e ce am inteles eu in mare. In cazul
rezistentei la insulina, apare si diabetul, precum si multe alte boli asociate
cu acesta. Ce am retinut eu este ca un nivel constant de glucoza in corp,
glucoza provenita din alimente sanatoase, fructe, legume, nuci, mâncare
neprocesata, seminte<span style="mso-spacerun: yes;"> </span>este foarte important,
bineinteles si cu un consum de alimente bazat pe nevoia reala a corpului si nu
pe pofte sau pe „asa trebuie sa maninc”.</span></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Exista
o analiza care se poate face usor si care verifica rezistenta la insulina, si
anume: indicele HOMA.</span></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Analize: </span></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<br /></div>
<div style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><img alt="" 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" 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" 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" 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" width="640" /> </div>
<br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Acum sa
detaliez un pic ce s-a intamplat cu mine in astea 21 de zile:</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Mai jos este
tabelul cu greutatea pe zile si cantitatea de apa bauta, cat si nivelul de
grasime din corp, chiar daca asa cum am mai zis nu este chiar relevant ca si
numar, per se, ci mai mult ca un trend descendent, care mi-a aratat ca pierd
din grasime si la ce rata.</span><br />
<br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 1 si 2</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Inainte de
post, adica Sambata, am iesit la o alergare de 1 ora.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Duminica, in
prima zi de post am facut o alregre de 30 min si Luni, a doua zi de post din
nou am iesit la o alergare de 30 minute.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Deja cred ca
rezervele de glicogen din ficat s-au terminat si incep<span style="mso-spacerun: yes;"> </span>incet sa intru in starea de ketoza.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ma simt
foarte bine, fara nivel ridicat al senzatiei de foame. Ma gandesc la mâncare
desi nu sunt obsesiv. Poate sunt mai ciudat, dar dupa ziua 2 nu mai simt
senzatia de foame, doar gandul la mâncare si pofte.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 3</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Plimbari
prin parc 1 ora, iesire la cumparaturi prin mall 2 ore</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Astazi m-am
trezit cu minte foart clara si la plimbara prin parc parca am vazut altfel
lucrurile, copacii, parca culorile erau mai vii.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Pe parcursul
zilei m-am simtit foarte bine fara ameteli si fara lipsa de energie.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 4-5</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am trecut cu
bine de ziua 4, cand data trecuta am mancat ceva. De data asta corpul se pare
ca si-a insusit lectia si acum nu am mai avut pofte. Cu toate astea am evitat
cat am putut sa miros sau sa vad mancarea.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">De asemenea
am iesit la Therme cu familia si m-am simtit foarte bine.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 6-7</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 6 a
trecut super bine, m-am simtiti excelent, cateva pofte dar nimic care sa imi
creeze o stare de disconfort.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Dorm foarte
bine si am observat ca nu mai am nevoie de asa mult somn. De obicei eu sunt un
om care doarme foarte mult, dar se pare ca avand o energie stabila tot timpul
fara suisuri si coborasuri imi creeaza o stare in care pot sa ma odihnesc putin
si bine.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 7 a
trecut la fel de bine si asa am incheiat prima saptamana de post. Spre seara mi
s-a intamplat ceva ciudat. Imi era foarte frig si aveam mainile si picoarele si
nasul foarte reci. Eu de obicei nu am aceste probleme cu frigul.</span><br />
<h3>
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; font-weight: normal;">Ziua 8</span></h3>
<h3>
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; font-weight: normal;">Dimineata nu imi mai este frig, mi-am revenit
si limba a inceput sa fie alba. Din ce am citit pare sa fie un semn de
detoxifiere. Monitorizez in continuare. Astazi m-am simtit cel mai bine de cand
am inceput postul.</span></h3>
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 9, 10,
11</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 9 a
trecut fara nici un eveniment , in afara de racela a corpului care se pare ca
apare seara.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 10</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Astzi
dimineata m-am trezit cu o durere usoara in cerul gurii si chiar o ingrosare a
cerului gurii. Nu doare foarte tare dar este un discomfort.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 11</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Astazi este
prima zi cand ma dau jos din pat si sunt ametit. Poate din cauza ca am fost
trezit din somn brusc si a trebuit sa ma duc sa deschid usa cuiva.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Pe parcursul
zilei in schimb m-am simtit foarte viu si plin de energie. Probabil corpul s-a
adaptat deja la consumul de grasime si imi furnizeaza un flux de energie
constant.</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 12, 13,
14</span><br />
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Nici o
schimbare</span><br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 15</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am inceput sa imi caut
retete pentru mancre sanatoasa, si pot sa ma uit online la tot felul de retete
fara a mi se face pofta.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 3;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am realizat ca in mintea
mea, din copilarie, a manca mai mult decat mai putin a fost tot timpul un semn
ca sunt sanatos.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 16</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Prima zi in
care sunt letargic mai mult timp, in jurul amiezii imi revin insa si nu mai am
aceasta problema apoi.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua
17-18-19</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am gandurile
foarte ordonate, sunt foarte activ. Uimitor cum dupa atatea zile fara alimente
ma simt asa. Cerul gurii nu mai este umflat.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 20</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Limba si-a
revenit la culoarea roza. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 21</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ma simt
foarte bine. Mi-am facut analizele pentru rezistenta la insulina si la anumite
alergii pe care acum e momentul sa vad daca le am. La gluten, ou, proteina din
lapte singurele alimente de origine animala pe care le mai consum si pe care
vreau sa le consum in continuare.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Am facut si
un test de efort la centrul de nutritie Superfit. Dr. Serban Damian a fost un
pic contra acestui test deoarece nu stia cum o sa reactioneze corpul meu la efort
dupa 21 de zile fara mâncare dar pana la urma am reusit sa il conving si desi
prima oara cand fac un test de efort, m-a facut sa ma simt in siguranta si mi-a oferit tot suportul astfel incat totul sa se desfasoare ca la carte. Este un adevarat profesionist si va recomand sa faceti acest test de efort si chiar sa va faca un plan de nutritie.</span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Nu stiu daca
este concludent ca si test de efort sportiv intrucat corpul meu s-a comportat
normal, cu o mare capacitate de a arde grasimi, dar cam atat. Nu am atins
VO2max, dar am intrat mult in starea de ardere doar carbohidrati, fara ardere
grasimi, si am considerat ca pentru ce venisem eu a fost de ajuns.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Singurele doua lucruri
ciudate, dar unul confirmat si de analizele de sange a fost nivelul de lipide
din organism, foarte mare, la analizele facute in 2 clinici foarte cunoscute si
care fac foarte bine analizele a iesit un nivel lipidic de 600, respectiv 700,
extrem de mare pentru greutatea mea de 73kg si pentru faptul ca eram nemancat
de 20 de zile.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Celalalt
lucru a fost VO2max estimat foarte mic, undeva la 2.35 l/min care si pentru o
persoana normala, adica care nu face sport, este foarte mic. Vedem ce o sa se
intample si peste 4 luni de antrenament si in conditii normale de testare,
adica mancat.</span><span style="font-family: "wingdings"; font-size: 10.0pt;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;"></span></span><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Se pare ca
am o problema metabolica care trebuie tinuta sub observatie. O sa vedem ce se
intampla dupa 3-4 luni de antrenament.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">In rest
toate analizele au iesit bine, inclusiv fier, magneziu, calciu, potasiu,
trigliceride, colesterol HDL, in schimb colesterolul LDL a iesit un pic
crescut.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Concluzii:</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Ultima luna a fost o experienta deosebita pentru mine. Nu
numai am realizat ca se poate si altfel, mi-am depasit anumite bariere mentale
si m-am pregatit pentru viitor dar aceasta cura mi-a deschis calea spre noi
informatii atat despre nutritie cat si despre minunatul nostru corp.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Pentru cei care vor sa incerce aceasta cura, sunt
sanatosi si vor sa schimbe ceva in viata lor, le recomand sa o incerce.
Mentionez ca nu sunt nutritionist sau doctor si ca informatiile prezentate sunt
doar personale.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Pentru ceilalti care cred ca este o prostie sau un lucru
foarte periculos, eu si multi altii ca mine sunt dovada vie ca se poate si ca
ti se pot intampla lucruri extraordinare in aceasta calatorie.</span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Nu lasati limitarile mentale sa va ghideze, incercati,
experimentati si deschideti-va mintea. Numai incercand singuri veti putea sa
vedeti daca va ajuta sau nu.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Cu astea spuse voi reveni in fiecare saptamana cu un
update in legatuara cu greutatea si cum ma simt.</span></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Nu uitati:
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</xml><![endif]-->Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com21tag:blogger.com,1999:blog-4494983076318206581.post-70009991837905662072016-12-27T14:49:00.000+02:002016-12-29T14:39:38.325+02:00Cura fara mancare si doar cu apa<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cura fara
mancare si doar cu apa </span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Este o inscriere
cuneiforma egipteana din jurul anului 3800 BC care spune asa:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">"People
live on ¼ of what they eat, on the other ¾ live their doctors"</span></b><b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> </span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">adica:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">"
Oamenii traiesc doar cu un sfert din mancarea pe care o consuma in fiecare zi,
cu restul de trei sferturi traiesc doctorii lor" </span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ce inseamna
cura fara mâncare si doar cu apa</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cura
fara mâncare si doar cu apa este procesul prin care cineva se abtine de la
consumul de alimente <span style="font-family: "arial" , "sans-serif";">si/</span>sau apa pentru o perioada de timp. La postul doar cu
apa, nu se consuma absolut nici un aliment sau substanta care are calorii dar
poti bea cata apa doresti. In afara de postul cu apa se mai poate face o cura
doar cu suc natural de fructe/legume, cura in care se consuma doar suc de
fructe sau sucuri de legume.</span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Update:
Resurse si studii despre cura doar cu apa " Water Fasting"</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">David
Sinclair -Ted Talks- despre imbatrinire si fasting</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><a href="https://www.youtube.com/watch?v=vCCdmGKtxPA"><span style="color: blue;">https://www.youtube.com/watch?v=vCCdmGKtxPA</span></a> </span></b></div>
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span></span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span>
<br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Peter
Attia Ted talk </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><a href="https://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes"><span style="color: blue;">https://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes</span></a> </span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Extended daily fasting overrides harmful effects of a
high-fat diet: Study may offer drug-free intervention to prevent obesity and
diabetes</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><a href="http://www.sciencedaily.com/releases/2012/05/120517131703.htm" target="_blank"><span style="color: blue;">http://www.sciencedaily.com/releases/2012/05/120517131703.htm</span></a></span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Fasting for 15 hours a day wards off obesity, study finds</span><b><span style="color: blue; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"><br />
<a href="http://www.sbs.com.au/news/article/2014/12/07/fasting-15-hours-day-wards-obesity-study-finds" target="_blank"><span style="color: blue;">http://www.sbs.com.au/news/article/2014/12/07/fasting-15-hours-day-wards-obesity-study-finds</span></a></span></b></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Fasting triggers stem cell regeneration of damaged, old immune system<b><span style="color: blue;"><br />
<a href="http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/" target="_blank"><span style="color: blue;">http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/</span></a></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Effect of intermittent fasting and refeeding on insulin action in healthy
men<br />
<b><span style="color: blue;"><a href="http://jap.physiology.org/content/99/6/2128" target="_blank"><span style="color: blue;">http://jap.physiology.org/content/99/6/2128</span></a></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Meal Frequency and Timing in Health and Disease<b><span style="color: blue;"><br />
<a href="http://www.pnas.org/content/111/47/16647.full?sid=df1ad769-e9dd-426c-93ad-264c9a578545" target="_blank"><span style="color: blue;">http://www.pnas.org/content/111/47/16647.full?sid=df1ad769-e9dd-426c-93ad-264c9a578545</span></a></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Fasting: Molecular Mechanisms and Clinical Applications<b><span style="color: blue;"><br />
<a href="http://www.sciencedirect.com/science/article/pii/S1550413113005032" target="_blank"><span style="color: blue;">http://www.sciencedirect.com/science/article/pii/S1550413113005032</span></a></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">The effects of intermittent or continuous energy restriction on weight
loss and metabolic disease risk markers: a randomised trial in young overweight
women<b><span style="color: blue;"><br />
<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/" target="_blank"><span style="color: blue;">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/</span></a></span></b></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Important de
retinut este ca aceasta cura NU TREBUIE CONFUNDATA cu infometarea, proces prin
care cineva sufera din cauza lipsei nutritiei, mineralelor si a vitaminelor.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">In timpul
acestei cure, corpul transforma grasimile disponibile deja in corp in energie
asa ca vitaminele, mineralele si acizii grasi sau proteinele sunt preluate
direct din corp fara o sursa externa.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">In timpul
infometarii, corpul nu mai are rezerve de grasime pentru a le transforma in
energie (infometarea intervine undeva pe la sub 5% grasime corporala).
Din momentul in care rezervele de grasime sunt terminate, corpul incepe sa
consume din muschi si organe.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Carrington,
precum si alti cercetatori precum A.J.Carlson considera ca o persoana normala
poate rezista fara mâncare in jur de 40 de zile.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Poate va
intrebati cum reuseau si cum inca reuessc atat calugarii tibetani cat si
calugarii sau pustnicii sa reziste fara mâncare o perioada de 40 de zile.
Corpul uman se regleaza exceptional si indata ce este lasat fara o sursa
externa de energie, recurge la parghii interne, precum metabolizarea grasimilor
cat si a rezidurilor din celule ( ex: bacterii, virusi, elemente nefolosite)
pentru a contracara acest deficit.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ce beneficii
ar putea avea cura fara mâncare si doar cu apa?</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">1. In primul rand si cel mai
evident este slabitul. Este adevarat ca prin aceasta cura, la inceput pana cand
se intra in starea de ketoza sau consum exclusiv al grasimilor, o foarte mica
parte din masa musculara este consumata pentru energie, dar asta se intampla
doar in primele 3-4 zile de la inceperea<span style="font-family: "arial" , "sans-serif";"> curei</span>.</span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">2. Arderea grasimilor</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">3. Un mod natural de vindecare
a corpului. Corpul are o foarte mare capacitate de a se vindeca singur, si cred
ati vazut ca de multe ori in momentul unei boli, fie ea si o simpla raceala,
apetitul scade vertiginos si foarte brusc. Asta este din cauza ca organismul
nostru intra intr-o stare de curatare si un proces de vindecare.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">4. O reorganizare mentala. In
timpul curei o parte din neuroni se reorganizeaza si capata alte conexiuni
datorita „stresului continuu” si redaptarii la obtinerea de energie din alte
surse decat cea predominanta externa.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">5. Curatire fizica a corpului
de virusi, bacterii daunatoare, curatarea aparatului digestiv</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">6. O relatie mai clara intre
ce maninci/ de ce maninci/cand trebuie sa maninci</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ultimul
punct de pe lista, relatia cu mancarea este foarte important pentru mine
intruct tot timpul am fost o persoana „mancacioasa” mai mult de placerea
gustului decat de foame.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Dupa aceasta
cura imi dau seama ca de fapt cand maninc nu imi este neapart foame in
adevaratul sens al cuvantului si ca poate maninc si emotional. De cele mai
multe ori se intampla sa maninc pentru ca asa m-am obisnuit, nu de foame si de
foarte multe ori maninc si alimente fara nutrienti, alimente goale.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Adevarata
foame nu este de fapt ce credem noi, semnalul ca avem stomacul gol sau durerea
in stomac (care de fapt provine de la alte probleme mai grave). Foamea
adevarata se simte, din ce am citit in gat cumva ci nicidecum in stomac.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cat ar
trebui sa tina o cura cu apa?</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Un om
sanatos poate sa reziste peste 40 de zile doar cu apa, iar dus la extrem se
apropie de 80-100 de zile. In momentul in cre este suficienta grasime in corp,
acesta nu va apela la consumul muschilor sau a calciului din oase.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Corpul isi
preia energia din urmatoarele surse: (din ce am citit, intrucat nu sunt
nutritionist sau am studii care sa confirme acest lucru)</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">a. Mancarea din fiecare zi
care se transforma in glucoza care fie este folosita pe loc fie este depozitata
ca rezerve de grasime</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">b. Glicogen din ficat in cazul in
care corpul are nevoie de energie rapida sau atunci cand nu consumam alimente
pana la 8 ore. Glicogenul din ficat ne ajunge ca energie in jur de 12
ore, in functie de activitatile pe care le desfasuram</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">c. Glicogen din muschi. Dupa
glicogenul din ficat corpul recurge la glicogenul din muschi, deoarce este cea
mai rapida forma de energie, inainte de proteina si apoi grasimi. Ca erzerve de
glicogen in muschi, avem aproximativ 2000-2500 calorii, adica pe undeva pe la
maxim 2 zile in functie de activitatile pe care le facem. Dupa epuizarea
resurselor de glicogen din muschi corpul recurge la ketoza.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">d. Ketoza. In momentul in are corpul
realizeaza ca resursele rapide s-au terminat, atunci apare fenomenul numit
ketoza, adica un proces de ardere a grasimilor din stratul adipos ( stratul pe
care vrem cu toti sa il dam jos, abdomen, piept, coapse, spate). Procesul se
numeste rationalizarea proteinelor, deorece corpul realizeaza ca pastrarea
muschilor si a organelor este esentiala pentru supravietuire. Acest lucru se
intampla atata timp cat avem rezerve de grasime, undeva pe la 5-7%.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">e. Infometarea ( care duce la
moarte daca este sustinuata). In momentul in care rezervele de grasime s-au
terminat corpul recurge la proteina din muschi si organe si la calciul din
oase. </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Din aceste
motive o cura de cateva zile( pana in 4 zile) are un beneficiu scazut raportat
la consumul muscular de la inceput.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Intr-o cura
de la 10 zile in sus, corpul intra in starea de autoreglare, in care sunt
procesate si elemente mai putin benefice din organism, sau chiar daunatoare
precum virusi si bacterii.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Este cura cu
apa sigura?</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cele mai
multe reactii sau impotriviri vin dintr-o frica exacerbata ca te poti imbolnavi
sau si mai rau…sigur o sa mori daca nu maninci. Media, conglomeratele
alimentare au creat o sperietoare in care daca nu consumam numarul de calorii
recomandat (dupa cum se vede pe toate etichetele in jur de 2000 de kcal) ni
s-ar putea intampla ceva ireversibil.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Pentru un om
sanatos cura fara mâncare si numai cu apa reprezinta o cale naturala de a
curata corpul si de a da o pauza de refacere.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Se poate
face sport in timpul curei?</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Datorita
faptului ca organismul nu mai are acces la energie externa, activitatile fizice
pot fi limitate si chiar asa e si recomandat. Din ce am citit unii prefera sa
nu faca absolut nimic, altii activitati fizice usoare. </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Este bine sa
se faca plimbari astfel incat sistemul vascular si limfatic sa ramana cat mai
activ. De asemenea plimbarile ajuta si la mentinera unui tonus muscular si o
stare fizica buna.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Intreruperea
curei…cum?</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 1
(prima zi dupa) : pepene verde, cantalup, para, papaya sau orice fruct zemos,
fie piure fie suc direct presat.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 2 (a
doua zi dupa) : pepene verde, para, papaya sau orice fruct zemos, fie piure fie
suc direct presat.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 3 (a
treia zi dupa) : in functie de cum s-a comportat organismul in cele 2 zile, se
poate introduce supa usoara, clara, sau un piure de legume.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Ziua 4 (a
patra zi dupa) : se pot introduce si mancaruri acide, fara grasime.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">In
principiu, la inceput se introduc alimente care sunt usoare pentru sistemul
digestiv. Ca si regula se introduc alimente in ordinea: fructe-legume-legume
gatite-lactate-oua-carne.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Resurse
pline de informatii:</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> <a href="http://en.wikipedia.org/wiki/Fasting"><span style="color: blue;">Fasting on
Wikipedia</span></a> </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> <a href="http://www.fredericpatenaude.com/articles/fasting.html"><span style="color: blue;">Fasting: The Natural Way To Perfect Health</span></a> </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> <a href="http://curezone.com/blogs/fm.asp?i=982079"><span style="color: blue;">What
Happens During Fasting</span></a> </span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> <b>Asteptari
prima oara cand incerci cura fara mâncare si doar cu apa</b>: <a href="http://www.naturalhygienesociety.org/articles/fasting1.html"><span style="color: blue;">Overall Expectations</span></a> | <a href="http://www.soilandhealth.org/02/0201hyglibcat/020127shelton.III/020127.ch27.htm"><span style="color: blue;">Common Signs</span></a> | <a href="http://www.soilandhealth.org/02/0201hyglibcat/020127shelton.III/020127.ch29.htm"><span style="color: blue;">Guidelines on What To Do</span></a></span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<b><span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cum sa
incepi cura fara mâncare si doar cu apa</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Inainte de a
incepe, analizati daca este pentru voi, in primul rand, documentati-va si luati
decizia singuri. Tot ce am scris mai sus se bazeaza pe ce am citit eu si pe ce
cred eu ca mi s-ar potrivi mie. Pentru voi s-ar putea ca acest tip de cura sa
nu prezinte interes sau sa fie prea agresiv. Puteti incerca intai mai putine
zile, la inceput poate 2-3 zile sa vedeti ce se intampla de fapt, apoi puteti
sa il extindeti in functie de dorintele si asteptarile voastre.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Cura fara
mâncare si doa cu apa nu este neaparat despre slabit sau despre abstinenta de
la orice fel de aliment pentru o perioada stabilita. Cura este despre
schimbarea vietii in mai bine, despre redescoperirea alimentelor sanatoase,
pline de energie, despre vindecarea emotionala si mentala, despre
constientizarea ca mancarea este de fapt un instrument care ne da energie.<br />
Alimentele furnizeaza grasimi, carbohidrati, proteine, fibre si minerale. Nu o
sa intru in detalii cum se absorb fiecare si cum se metabolizeaza pentru ca nu
sunt nutritionist si mai mult, aceste informatii le puteti gasi usor pe net. Nu
toate caloriile sunt la fel. O punga de chipsuri desi are peste 800 de calorii,
toate sunt goale fara nici un pic de nutrienti. E ca si cum corpul tau vrei sa
fie un Ferrari si ii bagi benzina de cea mai proasta calitate. Oricat de
Ferrari ar fi, se strica si nici nu functioneaza la parametri optimi. <br />
Cu toate astea cura doar cu apa este un proces destul de greu de pus in
practica, din foarte multe considerente printre care, frica ca ni se poate
intampla ceva inreversibil sau sa murim sau sa ne imbolnavim, reactia celor din
jur cand le spui ce faci, propria ta frica la cel mai mic semn ca iti e foame,
conjunctura in care tii acest post, suportul familiei, etc..<br />
<span style="font-family: "arial" , "sans-serif";">Pentru o </span>cura de succes as mentiona:</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">1. Cel mai important lucru- sa
stii de ce vrei sa incepi o asemenea cura. Fara obiective clare, la cel mai mic
semn ca iti e foame, o sa cedezi presiunii pusa de un creier care nu este
obisnuit cu asa ceva.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Eu spre
exemplu stiu foarte clar ca vreau sa mai slabesc un pic, vreau sa fac o
detoxifierea a corpului, stiu ca vreau sa imi redefinesc procesul de a manca si
de a consitentiza ca mancarea este doar un instrument care se poate controla
foarte bine si ca mancatul trebuie sa devina un proces de alimentare a corpului
cu energie reala, sanatoasa si nutritiva. Un alt obiectiv a fost ca atunci cand
voi fi la parinti de sarbatori, sa trec peste toate alimentele, care desi
excelente, mi-ar aduce inca cateva kilograme in plus.<br />
Cu atatea ispite pe langa mine, vreau sa le controlez.<br />
Dupa identificarea obiectivelor, si dupa documentarea desp<span style="font-family: "arial" , "sans-serif";">re</span> acest tip de cura
fara mâncare si doar cu apa, stiu ca obstacole precum ameteala, sau dureri
usoare de cap vor fi la ordinea zilei si ca sunt neimportante atata timp cat nu
imi produc dureri foarte mari sau ca nu pot sa le suport. La fel ca si in sport
unde stiu ca pot duce multa durere si sa continui asa si aici, cred ca voi gasi
o cale sa le asimilez si sa ma obisnuiesc cu ele.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">2. Este foarte important sa
intri intr-o stare care sa te ajute sa treci peste primele zile, cand foamea va
fi foarte pregnanta si constanta si tot felul de pofte iti vor trece prin fata
ochilor. Stiu asta din primul meu post, acum 2 ani, cand in a 4 zi nu am mai
putut sa rabd si am mancat cateva linguri de salata de Boeuf.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">3. Tine cura cat poti tu. Desi
trebuie sa iti predefinesti perioada in care vrei sa tii aceasta cura, este
foarte important sa te opresti in cazul in care te simti foarte rau, si aici nu
ma refer la o durere de cap sau ameteli cand te dai dimineata jos din pat.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">4. Incearca sa tii cura o
perioada mai mare de 7 zile. Cu cat cura este mai indelungata, bineinteles nu
dusa la extrem de genul 50-60 zile, beneficiile sunt mai mari. Tineti minte ca
in primele 2-3 zile de cura, corpul abia elimina excesul de apa din organism si
incepe sa intre in starea de ardere grasimi. Tot in primele zile se consuma si
o mica parte din masa musculara si beneficiile sunt minore.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">5. Programul sau periaoda in
care se tine cura trebuie sa fie adecvata acestui proces. Fara intalniri de
afaceri, sau munca fizica extenuanta, ideal e sa stai acasa in vacanta in nici
un caz dus la serviciu in fiecare zi.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">6. Ai incredere in tine si
incearca sa iti imaginezi cum ar arata cura pentru tine, sau cum ai simti-o.
Majoritatea barierelor pentru o cura reusita sunt de ordin mental sau de ordin
social. Prima oara cand am stat 7 zile fara mâncare, doar cu apa, 99% din
persoanele pe care le cunosc au luat-o razna si mi-au spus ca asa ceva nu e un
lucru bun, ca daca mi se face rau pe strada sau altele si mai grave, etc.. Nu
mi s-a intamplat nimc si acum vreau sa stau 20 de zile fara sa maninc. La fel,
foarte multi spun ca nu ar avea puterea sa faca asa ceva, ca ei mor de foame
dupa o zi, ca se simt slabiti daca nu maninca pana seara. Toate astea sunt in
minte. Va spun ca sunt o persoana mancacioasa si din acest motiv am vrut sa fac
prima oara experimentul de 7 zile. Asa am crezut si eu ca o sa imi fie extrem
de rau dupa 2 zile de nemancat. Nu a fost asa.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">7. Poti sa tii secret daca
vrei faptul ca tii aceasta cura. Eu am decis sa spun pentru ca la mine
obiectivele spuse cu glas tare ma ajuta sa constinetizez mai bine situatia si
sa urmez planul. Poti sa spui persoanelor foarte apropiate dar in general
ceilalti te judeca sau au pareri, de cele mai multe ori distorsionate sau poate
pur si simplu care nu coincid cu ale tale. In momentul cand incerci astfel de
post nu ai nevoie de bariere externe sau prejudecati din partea celorlati.
Majoritatea populatiei si aici vorbesc de peste 99% nu este pregatita sa
accepte asa ceva. Situatia sociala, modul in care suntem interconectati nu
permite acest tip de alegeri decat in cazul in care tu, cel care ia aceste
decizii ignori parerile celorlati si ai incredere in tine. Bineinteles ca
deciziile trebuie luate responsabil si dupa o analiza anterioara foarte
elaborata.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">8. Asa cum am spus cura doar
cu apa nu este doar despre slabit. Da, ajuta dar nu considera ca acesta este
cel mai mare beneficiu. NU este in inci un caz un remediu impotriva ingrasarii
sau obezitatii. Acestea vin din alte procese, mult mai profunde pe care trebuie
sa le controlezi sau pentru care trebuie sa gasesti solutii. Da, te ajuta sa
slabesti, dar fara un mod de viata sanatos, dupa cura o sa te ingrasi la fel,
poate mai mult decat inainte daca nu iti alegi o viata sanatoasa. Intr-adevar
aceasta cura te poate ajuta sa identifici de ce maninci ce maninci, cand
maninci si cum maninci si te poate ajuta sa gasesti parghiile necesare gasirii
unor solutii, dar asa cum am zis depinde doar de tine sa faci asta.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.25in;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">9. Sfarseste cura responsabil.
Cel mai greu este sa iesi din cura si cu cat dureaza mai mult cu atat este mai
dificil sa revii la consumul de alimente. Sistemul digestiv este inchis total
si totodata foarte sensibil la alimentele pe care vrei sa le reintroduci. Din
nou, subliniez faptul ca dupa o perioada indelungata sistemul digestiv nu va
procesa mancarea in primele zile asa ca supe clare, fructe moi sunt necesare
pentru reintrarea in alimentatie complexa. Sunt oameni care au ajus la spital
sau cateva cazuri in care au murit din cauza ca „s-au repezit” la mâncare si
tot sistemul s-a blocat.</span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "arial" , "sans-serif"; font-size: 10.0pt;">Deja cand
scriu aceste randuri eu sunt in ziua 17 de cura fara mâncare si doar cu apa. Ma
simt foarte bine si dupa cum se vede am energie sa scriu coerent aceasta
postare. Vreau sa incetez aceasta cura dupa 20 de zile, dar deja nu ma mai
gandesc la sfarsit pentru ca am intrat intr-o stare de normalitate as putea sa
spun. Pot sa stau la masa, si chiar am stat in ultimele zile cu familia fara
macar sa am vreo pofta sau senzatie de foame si corpul s-a obisnuit sa imi
furnizeze energie constant asa ca nu mai am „ups and downs” provenite de la
nivelul glicemiei in sange sau de la starea de satietate a organismului.<br />
O sa revin si cu postarea cu experienta mea dupa aceasta cura, pentru ca este
poate unul din cele mai intense experiente pe care le-am avut si din care deja
am invatat mult mai multe lucruri decat din carti si din experientele altora.
Fiecare corp este unic si se comporta unic fata de anumite situatii.<br />
<br />
<b>Sarbatori fericite!</b></span><span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt;"></span></div>
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<![endif]-->Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com6tag:blogger.com,1999:blog-4494983076318206581.post-65073165161162959962016-12-22T14:09:00.000+02:002016-12-22T14:28:20.432+02:00Retrospectiva 2016<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Multi m-au intrebat sau probabil s-au intrebat ce s-a intamplat cu mine in 2016. Nici un concurs, nimic pe blog, nici macar o alergare amicala asa de amintiri prin parc. Desi initial am tot evitat sa dau detalii, simt ca e momentul sa las in urma tot ce s-a intamplat si sa merg mai departe.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">La sfarsitul anului 2015 am avut un accident de munca prin electrocutare. Nu a fost vina mea si nici acum nu se stie ce s-a intamplat de fapt. Ideea e ca in urma accidentului mi-am pierdut cunostinta, am fost internat o saptamana, vreo 4 luni nu am stiut sa vorbesc bine, mana dreapta a avut de suferit destul de mult si nu am putut sa fac nimic cu ea vreo 3 luni. Asta asa pe scurt.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">De facut miscare am inceput sa fac prin iulie si la momentul actual, pe partea cu alergatul stau binisor, adica 5min/km sustinut pe undeva pe la 20-25 kilometri, ca mai mult nu am incercat.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Insa la bicicleta si la inot sunt praf. NIMIC.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">In 2016 ar fi trebuit sa particip la Celtman, cu intrare garantata, pentu ca facusem deja Swissman si Norseman, dar datorita faptului ca nu am putut, am pierdut aceasta intrare. M-am inscris pentru 2017 dar la loterie, si stiti cum e la loterie, multi intra, dar foarte putini castiga. La fel a fost si pentru mine si din pacate nu am fost selectat.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Tot cautand altceva, am gasit ICON Extreme Triathlon, care este chiar epic si asta va fi focusul meu sportiv pentru 2017. Pe scurt, inot 3.8km la altitudinea de aproape 1900 de metri, in apa de 10-13 grade. Bicicleta 194 kilometri la altitudine medie de 2000 de metri cu diferenta pozitiva totala de 5000 de metri si care trece si prin faimosul pass Stelvio, de 2757 metri si alergare 42 kilometri care are finish la 3000 de metri. Totul in mai putin de 20 de ore.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Daca vreti mai multe detalii, click aici sa vedeti filmul oficial:</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Mai am cateva planuri pentru 2017. Daca totul iese bine sa particip si la 7500, sa ajut din nou oameni sa planifice si sa faca primul lor maraton, poate sa termin o mini-carte despre renuntarea la fumat pe care tot o aman de aproape 2 ani si cel mai important sa invat sa ma detasez de mancare.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Eu sunt asa foarte pofticios la orice, de la prajituri la mancare gatita, snackuri, tot ce e de mancare. In ultimul timp tot stand acasa am mancat mult peste ce imi cere corpul de fapt si asta se vede.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Asa ca pe final de an am hotarat sa mai fac un post doar cu apa, de data asta pe o perioada mai mare de 7 zile.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Deja sunt in post sau "water fasting" si am depasit 10 zile. Da, 10 zile de nemancat absolut nimic si baut doar apa. Cum ma simt? Excelent. Cat mai tin acest post? pai daca ma simt bine in continuare, si nu vad in acest moment de ce sa nu ma simt bine, vreau sa inchei dupa 20 de zile.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">O sa detaliez toata experienta asta intr-un alt post mai lung si doar despre ce inseamna "water fasting", la ce e bun si ce a insemnat pentru mine aceasta experienta. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">Sarbatori fericite alaturi de cei dragi si sa ne auzim cu bine in 2017.</span></span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com4tag:blogger.com,1999:blog-4494983076318206581.post-73351059100769412482015-08-17T17:41:00.001+03:002015-08-17T20:37:35.712+03:00Norseman - Raport de cursa<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgSbbuQ7suYI7hPHlrjywl28HR7cTKRQZwXOaOsgE92Zk5UZtztcyBr2mFb3IhYzI9cIXWdJV9cZx57K75dKku1fgl6oppiGHhRJy_WmnSmCU7oQaw12riV7Wzz7LiCNX_jJDPBq_2L4/s1600/poze+de+la+briefing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjgSbbuQ7suYI7hPHlrjywl28HR7cTKRQZwXOaOsgE92Zk5UZtztcyBr2mFb3IhYzI9cIXWdJV9cZx57K75dKku1fgl6oppiGHhRJy_WmnSmCU7oQaw12riV7Wzz7LiCNX_jJDPBq_2L4/s640/poze+de+la+briefing.jpg" width="640" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Norseman este o aventura intr-o tara exceptionala. Totul se reduce la cuvantul "perfect".</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Dupa Swissman m-am recuperat foarte repede intr-un concediu prin Moldova si chiar daca nu am mai facut efort sustinut in fiecare zi, am avut cateva zile de alergare prin munti si doua sesiuni de inot in ape deschise.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cu trei saptamani inainte de concurs au inceput sa curga mailurile de la organizatori. Ca apa o sa fie extrem de rece, ca vremea de afara se anunta chiar cu zapada, ca o sa ploua toata ziua, ce mai...mailuri incurajatoare.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Antrenamentul meu a continuat pe canicula din Bucuresti, cu 2 saptamani inainte de concurs mi-am depasit chiar recordurile personale la alergare pe 5k si la bicicleta pe 2 ore. Simteam ca sunt in forma si drept sa o spun speram sa fiu printe primii 160 pentru tricoul negru, dar banuiam ca si cei care aveau sa participe la acest concurs aveau sa fie in forma vietii lor si poate cel mai important cu multi ani de bicicleta la activ.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">In saptamana concursului a venit un anunt cel putin intimidant. Apa are 11 grade iar temperatura la iesirea din apa va fi de 6-7 grade. Ups!!!</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Eu sincer nu prea am dat importanta inotului in ape reci, adica am citit despre experienta asta despre cum ar trebui sa te simti in apa rece, ce trebuie sa faci in primele 10 minute si cum sa reactionezi DAR cam atat. Nici vorba de macar un inot in apa mai rece de 20 grade. Tot inotul meu in apa rece l-a constituit proba de la Triatlon fara asfalt, in 2013 cand apa marii a avut cred ca pe undeva pe la 13-14 grade si de care imi aduceam aminte vag....ca era rece si nu mai puteam sa respir cand am intrat in ea.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">In fine, am decis sa nu incerc marea cu degetul si ajutat de Tudor Butu am imprumutat un costum de neopren <a href="http://www.triatlon.info.ro/magazin-online/" target="_blank">SAILFISH-vibrant</a> si o casca de neopren tot marca Sailfish care s-au dovedit a fi geniale.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Chiar daca e entry level, costumul sailfish-vibrant a fost extraordinar, super flexibil, calduros si nu am avut nici o problema sa inot cu el in apa care o sa vedeti ca a fost mai rece decat ziceau ei ca o sa fie. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Deasemenea am luat, din nou, de la <a href="http://www.aventuria.ro/" target="_blank">Aventuria</a>, bike-caseul lor minune care s-a descurcat si de data asta exemplar. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Echipamentul l-am pastrat pe cel de la Swissman. M-am gandit ca daca am trecut cu el prin vremea aia, atunci sigur o sa trec si prin vremea de la Norseman. Bun. Echipament si transport rezolvate.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Joi dimineata la 5 am fost la aeroport, de data asta fara prea multe probleme cu bikecaseul si greutatea lui. Pe cei de la KLM nici nu i-a interesat ce greutate are, desi cred ca avea aproape de 40 de kilograme si de data asta.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am plecat din Bucuresti in tricou dar imediat cum am ajuns in Norvegia am inceput sa pun haine. Frig si vant si de data asta inca 2 suporteri, Dan si Adriana. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cazarea noastra a fost la un fel de internat de fete transformat in pensiune, dar care a fost minunata, langa un rau, si foarte linistita.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am fost cazati la 35 de kilometri de Eidfjord, locul de start al aventurii, intrucat cazarea in acest orasel, in timpul concursului a fost foarte scumpa si am renuntat sa stam asa aproape desi pentru cine vrea sa participe la acest concurs, am recomandarea sa stati aproape ca sunt o gramada de evenimente frumoase in zilele premergatoare concursului si daca socotiti si banii pe care ii dati facand naveta, cred ca tot acolo ajungeti.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Nu am specificat la inceput ca Norvegia e cea mai scumpa tara in care am fost. Scuze, nu e scumpa, e exorbitant de scumpa. Totul e scump. Cazare, mancare, mers cu masina, trecut prin tuneluri, divertisment, singurul lucru care e pe gratis e admirarea naturii, care de multe ori iti taie rasuflarea.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Ca si idee pentru cine vrea sa faca acest concurs: 470 Euro inscrierea, 290 Euro/persoana avionul (la cel care merge cu bicla... mai pui inca 100 de euro transportul ei), daca te misti repede cand afli ca te-au acceptat poti gasi cazare cu 100 Euro/noapte/persoana sau dormi in sala de sport oferita de organizatori, dar si acolo e 40 de euro/noapte/persoana, masina de inchiriat...si nu prea merge cu compacta ca nu ai loc de bicla si de restul de echipamente..asa ca mai dai si pe ea inca 500 de euro, motorina si taxele de drumuri inca vreo 250 euro, mancarea e la latitudinea ta, dar oricum si oriunde ai manca tot e ca la restaurant de 4 stele la noi.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">In concluzie, daca vrei tricoul negru, antreneaza-te vreo 3-4 ani inainte sa te duci, ca s-ar putea sa fie singura data cand calci pe la ei.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Eu din pacate am avut prea putina experienta cu bicicleta si chiar daca am tras foarte bine (parerea mea) cu doar doi ani de antrenament nu prea se face primavara si nivelul celor care se duc la Norseman este cel mai bun pe care l-am vazut eu la un concurs. Oamenii viseaza triatlon si parca singurul lor tel este sa ia tricoul ala.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Inainte de briefing am fost la o tura de recunoastere a primei urcari de 25 de kilometri pana pe platou, si chiar daca se urca de la 0 metri la 1300 de metri, distanta este destul de mare astfel incat in afara de vreo doua portiuni cu panta de 10%, restul e pe undeva pe la 7% medie. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Briefingul a fost foarte tare, cu muzica norvegiana, cu o retrospectiva a tuturor concursurilor Norseman care au fost foarte dure, cu descrieri tehnice si cu un anunt surpriza.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Inotul se va reduce de la 3800 metri la 1900 metri datorita conditiilor extreme, asta insemnand o apa de 10.5 grade, maree putin in reflux si vant dinspre lateral.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"> Nu stiam daca sa ma bucur sau sa ma sperii intrucat inotul nu este punctul meu forte dar chiar si asa la cum au prezentat problema, mi-a crescut un pic tensiunea. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Au zis ca este primul an in care se intampla ca apa sa fie asa de rece in August si ca oricat de extrem este Norseman nu este in regula sa inoti in apa asa rece asa mult timp.</span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxFF4RIwHZXW_b9CVGL9yzbGAUE-HYWUtqUkA_MgSGbEM2rtC3g0QfDsrsHhfJwl8pN0i7NgyWdaqkPBdVx6TwZe3O0EFxdB9YN7GzrNmwaYBXGaPK3MLk-ZQjYM4SzvCpl9MxbYHoLDE/s1600/temperatura+apa.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxFF4RIwHZXW_b9CVGL9yzbGAUE-HYWUtqUkA_MgSGbEM2rtC3g0QfDsrsHhfJwl8pN0i7NgyWdaqkPBdVx6TwZe3O0EFxdB9YN7GzrNmwaYBXGaPK3MLk-ZQjYM4SzvCpl9MxbYHoLDE/s320/temperatura+apa.jpg" width="320" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Ne-au mai spus ca pe bicicleta daca suntem inceti, la un moment dat s-ar putea sa ploua dar cel mai important ca nu o sa avem vant deloc pe platou, lucru care a facut ca timpii de bicicleta de anul asta sa fie extraterestri adica primul loc cu 5 ore si 24 minute pe o elevatie de 3000+ metri.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Planul meu era sa ies din apa cat pot eu de bine, sa nu mai stau 30 minute in tranzitii ci doar 5 la fiecare si pe bicicleta sa nu ma dau jos de pe ea iar ca timp undeva pe la 7 ore si 50 de minute. La alergare ca target aveam primii 25.5 kilometri care erau relativ plati, la cat de plat poate fi un traseu in Norvegia, sa ii fac in sub 2 ore si 20 minute, adica un 5:30min/km.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Surprinzator dupa briefing am reusit sa stau calm si stingerea am dat-o la ora 20:30. Planul era sa ma trezesc impreuna cu Marius la ora 2:30 AM si sa fim in tranzitie la 3:30 AM.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La pensiunea unde eram noi cazati, au mai fost inca 5 wannabe Norseman dintre care 3 au luat tricoul negru in final.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Totul bun si frumos, ne-am trezit la 2:30 dar cu noi s-a trezit si Elena, care nici acum nu stiu de ce, s-a dus sa faca un dus.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cert e ca in loc sa plecam la 2:45 de la pensiune, am plecat de fapt la 2:55, si avand de condus 35 de kilometri, i-am cam dat talpa prin locuri unde limita de viteza este sub 50 kilometri pe ora, si in Norvegia daca iei amenda se cam duc toate economiile tale.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am ajuns in tranzitie la ora 3:30, mi-am aranjat tot, m-am uitat putin cu jind la bicicletele aliniate la start si am intrat in cala Ferryului care urma sa ne duca la locul de start.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Atmosfera mi s-a parut mult mai rece ca la Swissman si tensiunea mult mai mare, dar poate ca din cauza ca afara erau 7 grade si apa avea sub 10 grade.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">In cala ferryboatului era un furtun cu apa pompata direct din fiord si eram incurajati sa intram sa ne obisnuim cu senzatia de rece.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Erau concurenti care intrau doar in slip si care stateau destul de mult. Am bagat si eu mana un pic si mi-am zis ca o sa am o problema cu proba asta. Era asa rece incat imi ingheta instant. Ganditi-va ca in frigider sunt in jur de 5-7 grade si cateodata nu poti sa bei apa pusa la rece. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La inceput cand m-am urcat pe ferry totul parea asa distant si ireal incat m-a ajutat foarte mult sa stau calm.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Singurul gand care imi trecea prin cap era ca acum 2 ani nici nu stiam ce inseamna triatlon si acum eram pe un vas, in Norvegia, gata sa sar in apa inghetata dintr-un fiord unde adancimea este de 400 de metri, intr-un cuvant urma sa incep unul dintre cele mai titrate triatloane din lume, daca nu poate cel mai cunoscut triatlon extrem, NORSEMAN Extreme Triathlon. Ma simteam foarte norocos. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Toate astea nu ar fi fost posibile fara suportul de acasa, fara familia care m-a ajutat foarte mult sa imi indeplinesc acest vis si fara toate antrenamentele facute numai eu stiu cum si cu ce sacrificii.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Nici nu mi-am dat seama bine ce se intampla cand am fost anuntati ca trebuie sa ne grupam la capatul ferryului si sa ne pregtim pentru binecunoscuta saritura de la 5 metri inaltime drept in apa intunecata si rece a fiordului.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Desigur mai era si o alta optiune, "the chicken door" care te ducea aproape de apa, fara sa sari direct.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Va zic ca la un moment dat mi-a trecut prin cap sa aleg aceasta cale, dar parca experienta nu ar mai fi fost la fel asa ca m-am ingramadit si eu cu ceilalti pe marginea intunecata asteptand deschiderea usii imense catre fiord.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Deja incepusem sa tremur dar nu stiu daca de frig sau de emotie si la un moment dat un voluntar m-a impins bland catre margine si mi-a zis "it's your time to shine today, take a deep breath and don't look back". A fost parca momentul in care m-am trezit si mi-am zis ca "e pe bune si chiar urmeaza sa sar".</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Mi-am tinut ochelarii si casca si am sarit. Saritura asta e o experienta in sine fata de tot concursul.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Incepi sa intri in apa, putin, cu picioarele care oricum sunt cu sosete de neopren, nu simti raceala si dintr-o data esti invaluit ca intr-un bloc de gheata. E rece si te duci la fund, nu poti sa respiri, corpul se chinuie sa se adapteze la socul termic, simti cum dai din maini si nu mai ajungi la suprafata, totul e negru, ochelarii normal ca nu stau pe cap asa cum vrei tu, si iti intra apa si pe langa, ti-e frica sa nu sara cineva pe tine si nu mai ajungi la suprafata. Nu stiu cat a durat sa ies dar nu cred sa fi fost mai bucuros vreodata ca nu sunt singur in apa aia rece.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Mi-a inghetat totul in mai putin de trei minute. Mainile au fost primele, apoi fata, apoi nasul si in sfarsit gatul. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Mi-am dat seama ca o sa fie o zi lunga. Nu imi era frica de munte sau de traseul de bicicleta si cred ca datorita acestui fapt m-am calmat, am inceput sa respir incet, de fapt sa incerc sa respir incet, pentru ca plamanii nu prea vroiau, si m-am indreptat spre linia de caiace care se vedea in departare.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am inotat vreo 200 de metri pana acolo si cand am ajuns la linia de start, nu mai simteam nimic, incepusem chiar sa inot crawl. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Ne-au mai tinut vreo 5 minute pana au sarit toti si s-au aliniat si deodata s-a auzit hornul ferryului.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Start. Asa din scurt. m-am tinut un pic de primul pluton dar am inceput sa il pierd, la fel si cu al doilea si cu al treilea si m-am stabilizat undeva pe la jumatate.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Inotul la Norseman. Sa vezi peretii aceia verticali cum intra in apa, sa stii ca sub tine e un abis si sa simti energia din jurul tau e mirific.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am incercat sa inot la 3 brate dar nu reuseam sa tin capul in apa asa mult, parca ma intepau o mie de ace asa ca pana la urma am inotat la doua brate cu respiratie pe partea fara valuri. Avantaj ca am invatat sa inot si la 3 si la 2, incet dar sigur.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Prima baliza de intoarcere spre mal a aparut destul de repede si de acolo mai aveam vreo 300 de metri asa ca am tras cat am putut eu.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Din apa am iesit in 43 minute, pe 2000 de metri, ceea ce nu este rau deloc considerand cat de rece era apa, ca a fost si putin reflux si valuri dintr-o parte.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Se pare ca inot mai bine la doua brate si o sa experimentez mai mult modul asta.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Spre surprinderea mea in tranzitie erau foarte multe biciclete asta insemnand ca sunt acolo in mijlocul concurentilor nu ca la Swissman sa ies printre ultimii.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Mi-a luat 9 minute sa urc pe bicicleta asta si datorita faptului ca eram inghetat sloi si cea mai mare parte din dezbracarea mea si imbracare a facut-o Marius.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pentru bicicleta am avut ca echipament:</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">cursiera Orca Orbea, full Dura-Ace fara aerobaruri, desi la cursa asta cred ca merge de minune o bicla de triatlon cu Di2 si full triatlon setup inclusiv casca.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">pantaloni ciclism scurti si tricou ciclism cu maneca scurta completat de incalzitoare de maini si de la inceput peste pantofii de ciclism am avut overshoes de ploaie.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La iesirea din tranzitie am fost pe locul 190 din 249 concurenti.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Primii 10 kilometri sunt destul de plati dar urmatorii 25 sunt intr-o constanta urcare, cu panta mai mica sau mai mare cu un peisaj fabulos. Cascade de zeci de metri, tuneluri, pereti verticali si un canion absolut demential, toate culminand cu cascada extraordinara numita Voringfossen. Prima urcare pana la kilometrul 35 am facut-o in 2 ore si 4 minute, exact ca in planul meu. Echipa de suport chiar a ramas in urma datorita numarului mare de masini de suport care urcau spre platou.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Norvegienii astia au construit tuneluri si pentru biciclisti. Sosea normala si pe langa ea sosea de biciclisti. Tunel de masini si pe langa alt tunel de biciclisti. Trecere de biciclisti care intersecteaza soseaua principala, semafor pentru masini si drum liber pentru biciclisti. Incredibil ce am vazut la ei.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pe toata urcarea nu m-a depasit nimeni ba chiar am depasit un numar destul de mare de concurenti. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pe platou insa s-au schimbat lucrurile. Treceau pe langa mine in setup cu aerobaruri unul dupa altul.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Eu am depasit in 90 de kilometri cred ca vreo 10 si am fost depasit de mult mai multi.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Traseul de bicicleta de la Norseman are cateva particularitati care il pot face unul din cele mai grele din lume, dar de data asta datorita faptului ca nu am avut nici un pic de vant, eu il consider un traseu mediu, nu foarte greu si cu un peisaj superb.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Chiar daca nu pare asa greu, 3000+m de elevatie pozitiva te obosesc dar singura urcare notabila este Imingfjell, de fapt ultima parte din ea cand este o portiune cu panta de 10-12% pe vreo 800 de metri, in rest "hill drag all the way".</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">M-am simitit foarte bine pe bicla de data asta chiar daca temperatura a fost pe undeva intre 2 grade si 7 grade dar fara vant si fara ploaie.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Coborarile sunt foarte rapide, drepte si lungi si o foaie mare pe fata te ajuta foarte mult sa cresti viteza, intrucat eu cu 50 dadeam in gol pe la 63km/h si pe langa mine treceau ca vantul concurenti. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am terminat cei 180 de kilometri in 7 ore si 46 minute, mai bine decat imi propusesem iar tranzitia am facut-o foarte repede dupa standardul meu, in 6 minute.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La iesirea din tranzitie eram de 201. Putin dezamagit si realist ca s-a putea sa nu am oameni de depasit pana la checkpointul de la alergare de la km32.5 unde trebuia sa fiu printre primii 160 ca sa fac traseul de tricou negru, am plecat destul de repede.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Imi ziceam in gand ca trebuie neaparat pana la kilometrul 25.5 sa imi urmez planul sa alerg cu sub 5:30 min/km.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cu nutritia pe bicicleta am stat bine mai putin cu bautura de la Herbalife, Prolong si se pare ca nu ma inteleg cu ea. Dupa experienta de la Swissman am zis ca am dozat-o eu aiurea si de data asta am facut dozarea exact cum spun ei. Dupa 2 bidoane mi-a venit greata iar. Nu sa vomit dar simteam ca daca mai beau unul mi se face rau asa ca am dat-o pe apa si am continuat cu gelurile de la Squeezy.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La alergare, toata echipa de suport ma intreba ce mai vreau dar la un moment dat de la efort nu iti mai dai seama exact ce vrei si ziceam nimic. M-a indopat insa Elena cu mandarine si cu banane si am mai luat din cand in cand cate un gel cu cafeina si totul a mers grozav.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">De depasit la alergare am depasit peste 20 de oameni si am fost depasit doar de unul. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Ca idee pana la kilometrul 25.5 am avut al 54-lea timp de alergare. Sunt super multumit de efortul depus.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Deja pe la kilometrul 20 se vedea muntele in departare si atunci iti dadeai seama cat mai este pana acolo.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5DQzY2A4ueos7pwsqOsZZSWZmH0tmQwWkmFGsVlLUqhGWMOlNVEyJu923I61-zKHppUZXUAqEjbQpxlXxzrKEjl9WbS-OmbmarSGE_n0t5kKF4RSPtwFp7evUS39zPy8buHegHQCBNM/s1600/IMG_4609.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij5DQzY2A4ueos7pwsqOsZZSWZmH0tmQwWkmFGsVlLUqhGWMOlNVEyJu923I61-zKHppUZXUAqEjbQpxlXxzrKEjl9WbS-OmbmarSGE_n0t5kKF4RSPtwFp7evUS39zPy8buHegHQCBNM/s640/IMG_4609.JPG" width="480" /></a></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cand am ajuns la zombie hill, dealul iconic de la Norseman, 7 kilometri cu panta medie de 10% si am vazut ca in fata mea pe cel putin 1 kilometru nu am oameni de depasit mi-am dat seama ca nu am cum sa iau tricoul negru si am lasat-o mai moale.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Echipa de suport a mers pe langa mine, Adriana si Marius mergand toata distanta pana la finish, adica 17 kilometri. Ne-am facut si un selfie pe zombie hill.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La checkpointul de la kilometru 32.5 am aflat ca sunt numarul 190 si chiar daca eram in cutoff cu 2 ore jumatate regulile sunt reguli si doar primii 160 sunt lasati sa urce pe munte.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Ramas doar cu miza de a termina pe "lower course" care nici asta nu e floare la ureche, si are in loc de 1810 metri elevatie pozitiva, DOAR 1200, am pornit cu Marius la pas si ne-am bucurat de peisajul si de vremea extraordinara.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Spre final a inceput o ploaie, dar nu mai conta, eram incurajati din toate partile fiecare concurent cu suporterul/suporterii lui, ne bucuram cu totii iar ultimii 100 de metri au fost ca un vis. </span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFlQ8hSrspZs5qA8iQL24tDPUGwfdj_886e7rpywB39-g8ZaBpX2eed0F5wLmWAnMe7oWyX3Aerqwvy4ZMof3ATKj6OHHXyyl8qzeVBMShThXUGtDTeUpd_aD0O4avjIGwnULivq0OVs4/s1600/IMG_4615.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFlQ8hSrspZs5qA8iQL24tDPUGwfdj_886e7rpywB39-g8ZaBpX2eed0F5wLmWAnMe7oWyX3Aerqwvy4ZMof3ATKj6OHHXyyl8qzeVBMShThXUGtDTeUpd_aD0O4avjIGwnULivq0OVs4/s640/IMG_4615.JPG" width="480" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Alergam spre poarta de final, parca trist ca se termina. Timpul final pe alergare a fost de 5 ore si 31 de minute, in conditiile in care ultimii 17 kilometri i-am mers efectiv neavand nici miza sa mai alerg pantele alea.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am terminat tot concursul in 14 ore si 19 minute, pe locul 187 din 247 finisheri, fara vreo problema mecanica la bicicleta si chiar multumit ca a rulat impecabil, fara crampe si fara emotii ca nu as putea sa ajung la finish. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">A mai fost un roman, stabilit in Rusia care a terminat cu tricoul negru. Bravo Silviu! </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Si tot traseul salvat pe Garmin : click <a href="https://connect.garmin.com/modern/activity/854793564" target="_blank">garmin connect cursa Norseman</a> </span></span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx3Z0LE3AkLAzifYpMDxNOwALLulJhatYLSY8IcpXhwl-3SkUc7K4It8BE0VciH3P2heDy61CS6rr71TfgIlw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cazarea noastra a fost la 500 de metri de finish, lucru foarte convenabil, intr-o zona forate tare, cu case care au iarba pe acoperis si care sunt foarte prietenoase cu mediul.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">A doua zi dupa festivitatea de premiere si pozele de rigoare, am zis ca nu putem lasa muntele neurcat asa ca am urcat pana in varf la 1883 metri, unde am mancat niste clatite, am vazut toata zona pe unde alergasem cu o zi inainte , ne-am batut un pic cu zapada si unii dintre noi si-au pus in gand ca poate candva vor fi printre primii 160 pe acest varf.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Concursul Norseman a venit dupa parerea mea mult prea devreme si din cauza asta nu am capatat experienta pe bicicleta, inca nu stiu ce potential am si cat pot sa trag de tare, nici cum sa imi fac pacingul pe o distanta asa mare si sincer la cum au concurat ceilalti ar fi trebuit sa trag mai tare ca sa intru la alergare cu sanse de tricou negru.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Dupa calculele mele mi-au lipsit 34 minute ca eu sa fiu ultimul dintre cei 160. Nu pare mult dar in conditiile din ziua aceea singurul mod prin care as fi castigat minutele astea ar fi fost sa trag mai tare la bicicleta poate un pic mai mult pe urcari, dar cu siguranta mult mai mult pe plat si pe coborari.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br />Din nou am avut o echipa de suport, de data asta extinsa, exceptionala. Nici sa vreau nu pot gasi vreo problema, desi Elena a invatat pe pielea mea ca bidonul de bauturi nu se da pe coborari cand merg cu 40-50km/h si franez la 10km/h sa il iau ci se da pe urcari cand oricum nu am prea mare viteza.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Multumesc lui Marius, tatalui meu, sorei mele, Adrianei si lui Dan pentru suportul acordat la fata locului si multumesc si celor de acasa, familiei si Elenei in special pentru intelegere.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Stiu ca e greu sa traiesti cu nebunul, dar sper ca ne-am adaptat la o astfel de viata.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pentru cei care se gandesc sa participe la Norseman, cititi manualul de 100 de ori, antrenati-va in special la bicicleta pe cele mai grele dealuri pe care le gasiti, pentru ca s-ar putea sa nu aveti noroc ca mine sa prindeti o vreme fara vant si fara ploaie, uitati-va pe filmuletele din 2011 si 2013 si luati in calcul ca s-ar putea sa prindeti si apa rece si vant si ploaie si sa aveti parte chiar de cel mai extrem ironman din lume asa cum am avut eu la Swissman, pregatiti-va pentru preturi exorbitante, luati de acasa o echipa de suport de incredere, bani la voi, echipament adecvat, plan bun si un plan B, multa atitudine pozitiva si o sa aveti parte de experienta vietii voastre.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Spor la antrenament si bafta la preselectie. </span></span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com3tag:blogger.com,1999:blog-4494983076318206581.post-92163201509514901752015-06-26T21:28:00.001+03:002015-06-26T21:29:04.116+03:00SWISSMAN -raport de cursa<div style="text-align: left;">
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ar trebui sa incep spunand ce cursa incredibila a fost dar voi incepe cu “de ce?” si cu multumiri echipei de suport exceptionala.<br /><br />Multumesc celor de acasa, in special sotiei care m-a suportat pe timpul antrenamentelor, cand veneam acasa foarte tarziu sau plecam la inot foarte devreme. cand poate eram obosit si nu ma mai gandeam la altceva in afara de somn. <br /><br />Multumesc si familiei si prietenilor care au fost langa mine cu incurajari si cateodata cu cate un "Da de ce vrei tu sa faci asta?". <br /><br />Multumesc echipei de suport compusa din Elena, Marius si tata. Au fost exemplari si nu cred ca as fi gasit echipa mai buna ca ei. M-au inteles tot timpul, nu m-au stresat cu nimic, au fost acolo exact cand aveam nevoie de ei cu apa, cu geluri, tata cateodata cu sandwichuri pe care oricum nu le puteam manca, cu incurajari si cu voie buna chiar daca conditiile de afara erau mai mult decat vitrege si spre deosebire de mine pentru ei oboseala era mult mai evidenta si mai greu de combatut. Pentru un plan facut pe ultima suta de metri v-ati descurcat exceptional. La Norseman ne asteapta o zi si mai grea ca asta dar sunt sigur ca o sa ii facem fata cu brio.<br /><br /><br />Am inceput sa fac cat de cat sport acum 4 ani iar triatloanele m-au cucerit acum 3 ani asa ca nu am fost pregatit pentru nebunia la care am avut norocul sa particip. Cand m-am inscris eram asa naiv incat sa cred ca 4 ani de alergare impreuna cu un pseudo antrenament pe bicicleta si cu inot in piscina o sa imi ajunga pentru linia de finish.<br /><br />De la primul maraton din 2011 am facut ceva progrese atat ca si distante cat si ca antrenament dar niciodata in tot acest timp nu m-am gandit ca voi trai vreodata un astfel de eveniment.<br /><br />Inca din momentul in care m-am decis ca as vrea sa particip am inceput sa visez toate blogurile, forumurile si descrierile cursei. Poate asa sunt eu, cand imi intra ceva in cap incerc sa aflu cat mai multe despre acel lucru.<br /><br />Cateodata mi s-a parut o incercare atat de grea incat ma coplesea numai gandul la acest concurs si asta era doar inceputul dar cu fiecare pas si fiecare antrenament ma apropiam tot mai mult de ziua concursului si de momentul in care imi voi testa limitele la un nivel pe care nu il credeam posibil.<br /><br />Lunile au tot trecut cu zile friguroase, pe trainer sau afara la -5 grade. Nimic iesit din comun pentru un concurs ca Swissman. Daca in decembrie aveam 84 kg, la concurs urma sa am 70kg.<br /><br />Totdeauna am fost convins ca cei care vor ceva nu sunt cei care doar viseaza la acel ceva. Nu sunt cei care stau pe canapea comentand despre viata si despre ceilalti. Pentru mine, zilele reci, orele nesfarsite pe bicicleta, in piscina si timpul petrecut facand strategii a insemnat exact ceea ce reprezinta acest concurs. Multa determinare si munca, setarea unui obiectiv care iti testeaza limitele la maxim si gasirea unei strategii care sa te duca intreg la linia de start.<br /><br />Antrenamentul a mers destul de bine in sensul ca am ajuns la linia de start neaccidentat si oarecum intr-o forma destul de buna chiar daca a fost mult mai intens decat cel facut pentru Ironmanul de la Nisa. Cel mai mult am facut progrese la bicicleta, cu cateva ture mai intense si grele pentru mine dar care m-au intarit atat fizic cat si mental.<br /><br />Ca si volum antrenamentul a fost cel de mai jos si bicicleta mea credincioasa, Orbea, a devenit unul din cei mai buni prieteni.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="374" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnci6A3ntFTZRBcYLf7RbuiYbwsfd-jNJ4_Le-ARXdP-T-1mhia8ESQHEAwricL1yPshQBLCG64Xtt4vCZPXeA_kcNvpeToDBaSI1IcK-nOkwM-JVAsztCoWZRvaZltCqIkT4kaOVrJgg/s640/antrenament+Ironman+Swissman+2015.jpg" width="640" /><br /> Dupa mine la acest eveniment au fost 6 probe: antrenamentul inaintea concursului, organizarea concursului (cu tot ce tine de logistica, nutritie, echipament, ore de zbor, cazari, etc), inotul, cursa de bicicleta, alergarea si nutritia in timpul concursului.<br /><br /><br />Organizarea logistica pentru un astfel de concurs e incredibila si de multe ori mi-a venit sa urlu. Cazarile in Elvetia sunt extrem de scumpe, motorina si inchirierea masinii de suport la fel, mancarea nu mai zic asa ca a trebuit sa gasesc alternative la cazarea in hotel, Airbnb fiind la inaltime, apartamentele luate prin acest site fiind foarte frumoase si extrem de bine pozitionate iar ca bani de 3 ori mai ieftine ca un hotel.<br /><br />E drept ca micul dejun trebuie sa ti-l faci singur dar daca ai un tata ca al meu, totul se rezolva si in fiecare dimineata esti asteptat cu masa pusa.<br /><br />Am preferat sa zburam in Italia, la Milano, si de acolo sa inchiriem masina, intrucat Milano este foarte aproape de granita asa ca pana in Ascona ai doar 150 de kilometri si optiunea de autostrada la intoarcere.<br /><br />Echipamentul pentru acest concurs a avut 45 kilograme, impreuna cu bicicleta si bikecase care a fost si de data asta inchiriat de la prietenii mei Aventuria.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihr7M0oS1GcuF-Gv3JI6RkA1tPaBm1Y6vlxD-Vzo542NCyNDegiyBw-f03KywPeym-qowj23tCfEaPXzZrM4HiHy4IWhUMeJ0mvzKMPkKXTGpiHl12otfwBbNX_1CxAK-hcUTkuvOQTcc/s1600/IMG_0816.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihr7M0oS1GcuF-Gv3JI6RkA1tPaBm1Y6vlxD-Vzo542NCyNDegiyBw-f03KywPeym-qowj23tCfEaPXzZrM4HiHy4IWhUMeJ0mvzKMPkKXTGpiHl12otfwBbNX_1CxAK-hcUTkuvOQTcc/s200/IMG_0816.JPG" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSNtC7uA_9Z-ohz-yfhKa1u-1wdOxUqaXhfByiggeHOOl7R5P6SEt0HvNsJK8UhRGz_gkb9tSzoMWUj2T_wEf5cultmR5tJ-wv0ttwR1Oj4uztin1ct9lRZz1qDRe-MYbvi3H7U4UMTo/s1600/IMG_0818.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJSNtC7uA_9Z-ohz-yfhKa1u-1wdOxUqaXhfByiggeHOOl7R5P6SEt0HvNsJK8UhRGz_gkb9tSzoMWUj2T_wEf5cultmR5tJ-wv0ttwR1Oj4uztin1ct9lRZz1qDRe-MYbvi3H7U4UMTo/s200/IMG_0818.JPG" width="200" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Ca si in antrenament nutritia am luat-o de la Squeezy, si in afara de gelurile cu tomate care in timpul cursei mi s-au parut absolut gretoase, restul a functionat de minune.<br /> </span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe partea de hidratare am baut Prolong de la Herbalife si la fel a functionat de minune. Singura problema e ca l-am cam facut concentrat si mi-a venit rau pe urcarile interminabile, dar poate a fost si din cauza efortului.<br /><br />In rest banane si pe alergare doar cola si Squeezy super gel.<br /><br />Am ajuns de joi, si ca de fiecare data, cum eu nu pot sta locului, am plecat sa vizitam Ascona si Locarno, pe jos. Atat joi cat si vineri vremea a fost superba, cu soare toata ziua, cu apa calda si fara nici un pic de ploaie.<br /><br />Vineri seara am avut briefingul obligatoriu unde va spun sincer ca m-au luat emotiile cand am vazut 320 de oameni super pregatiti, cu un corp atletic de invidiat si care pareau ca nu au nici cel mai mic dubiu ca maine nu vor termina concursul.<br /><br />Fata de Nisa atmosfera aici a fost mult mai prietenoasa, asa ca intr-o mica familie, cu film de inceput, cu glume si voie buna. Tot la briefing am aflat ca a doua zi urma sa se dezlantuie furtuna, lucru ciudat cand te uitai afara si vedeai soarele fara nici un nor.<br /><br />Ni s-au inmanat trackerele gps, 2 bidoane cu logoul Swissman si cate 2 bilete pentru trenul ce urma sa ne aduca din varf inapoi la baza muntelui si asta a fost tot. Am aplaudat cu totii si ne-am imprastiat fiecare cu gandurile lui.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLd8nU-pIhFG2F1EwB_NwKjAnyzKt76dVsZ3f9xthgLUu6Evn-81_JcozE6QIUF5waiJJDHIegF7uWZZ__aoRJOMlXHJr6YCiTzUrjSypyE-oUxA7akLd-aBFsHnJXTwvhifMPw0u5v10/s640/IMG_3329.JPG" width="640" /> </span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifTTIxRGphyDN0zP9J8865tXKvrBQ4ldxYk3Tt4NjWIwp2Xg-Xgx6fauEMqpcHVzO6uGF16G3Nhz2Q5qrZECe3_Hxr2R8H-42ZGlUxtFR5136YOXO8fcrKy4xpXnp2tgcSWo8U3OLKAN0/s1600/IMG_3356.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am ajuns seara la apartament si mi-a luat vreo ora sa pun totul in ordine, inclusiv montarea bicicletei cu cateva mici emotii pentru ca schimbatorul fata mai dadea rateuri. Dupa reglaje, pana la urma totul a fost impecabil si Black s-a comportat exemplar.<br /><br />Planul a fost ca vineri noaptea inainte de concurs sa dorm un pic iar la 3 am, eu cu Marius sa plecam catre tranzitie. Plan esuat intrucat de la emotii nu am reusit sa dorm asa ca ultimul somn a fost cel de joi noaptea. <br /><br /> Sambata la 3am eram imbracat si cu tot necesarul de inot spre tranzitie.<br /><br />Totul a trecut foarte repede si nici nu mi-am dat seama cand m-am trezit pe vaporasul catre insulele Brisago, locul de unde urma sa incepem inotul.<br /><br />Dupa 40 de minute de tensiune in care se citea pe fetele tuturor presiunea cursei, am ajuns la insule, ni s-a spus sa ne aliniem la start si in cateva minute s-a dat startul celei de-a treia editii Swissman, editie care dupa cum aveau sa spuna si organizatorii, a intrecut orice forma de extrem chiar si pentru cei care sunt obisnuiti cu tipul acesta de concursuri.<br /><br />In timpul inotului totul a mers perfect primii 1000 de metri ca apoi la un moment dat sa simt un curent care ma tragea spre mal, curent care s-a dovedit ca a crescut timpul de iesire din apa si pentru cei care au terminat primii, dar care pentru mine a fost evident. In loc de 1 ora si 20 minute cat as fi vrut sa scot pe inot, am reusit un amarat 1 ora si 47 de minute, exact ca la Nisa in conditiile in care aici am inotat intr-un lac dintr-o parte in alta fara curbe si fara sa stau prea mult sa ghicesc unde sa ma duc.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVzVvNJAHxJyHP0RflOZFQxGbtNkU9CGX3KBguVAfQkWu8AGNKgi8_kJUc3qnduSX8Ulyhif7gJNEK-ZUHoeNzbWunaXQruINTB0Xw3pjoEE2AcbMxoTw0d-oR1g-1sbbz612oQFGhf2E/s640/swim+swissman.jpg" width="640" /><br /><br /> Cred ca am iesit din apa printre ultimii, intrucat biciclete in tranzitie nu prea mai erau. Marius, Elena si tata asteptau cu sufletul la gura intrucat gps trackerul nu mai mergea si lor le arata ca sunt pe mal tot la insule. Cuplat cu timpul meu foarte prost la inot le-am cam tras o sperietura.<br /><br />In tanzitie nu stiu ce am facut intrucat am stat 13 minute cand erau planificate doar 5.<br /><br />Dupa multe minute am plecat pe bicicleta iar deasupra mea, soarele incepuse deja sa isi faca simtita prezenta. Deja de la ora 7 era foarte cald, lucru caruia aveam sa ii duc dorul mai tarziu.<br /><br />Asa a inceput Swissman, aparent o zi obisnuita, cu mult soare, cu un inot chiar daca fortat un pic si cu un timp execrabil, totodata destul de relaxat intr-o apa de 20 de grade, cu o tranzitie mare cat o zi de post si cu inceputul unei ture de bicicleta in forta, pe o sosea impecabila.<br />Nici nu puteam sa banuiesc ca peste 3 ore totul se va schimba intr-un iad, cu vand forate puternic, lapovita si apoi ninsoare, temperaturi de 2-3 grade si ceata deasa.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Primii kilometri de bicicleta au trecut repede, exact cum imi calculasem de acasa. Prima intalnire cu echipa de suport era planificata pentru kilmetru 65, intr-o localitate numita Faido. Am schimbat bidoanele de hidratare, am luat inca 4 geluri si "pe cai". La momentul asta deja eram batut de vant din fata de aproape 1 ora, la inceput mai usor dar cu cat ma apropiam de munte rafalele incepeau sa isi faca simtite prezenta si incepuse sa si ploua. Dar inca era soare.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifTTIxRGphyDN0zP9J8865tXKvrBQ4ldxYk3Tt4NjWIwp2Xg-Xgx6fauEMqpcHVzO6uGF16G3Nhz2Q5qrZECe3_Hxr2R8H-42ZGlUxtFR5136YOXO8fcrKy4xpXnp2tgcSWo8U3OLKAN0/s1600/IMG_3356.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifTTIxRGphyDN0zP9J8865tXKvrBQ4ldxYk3Tt4NjWIwp2Xg-Xgx6fauEMqpcHVzO6uGF16G3Nhz2Q5qrZECe3_Hxr2R8H-42ZGlUxtFR5136YOXO8fcrKy4xpXnp2tgcSWo8U3OLKAN0/s400/IMG_3356.JPG" width="300" /></a><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La kilometrul 80, langa Airolo, vremea se inrautatise destul de bine, cu nori amenintatori peste prima trecatoare din Alpi, Gothard Pass, la 2100 metri.</span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNVYNCatX6jeRs9ebpwHUnTX1Cloh0mYZxu2_E6XrSNhQQUepDQgcu3lOWxtmSekduIFvvUKDPqKnauEfPMjDJbTp93-HQSnKE5bdXVgPRUD2rjZS65zlV7ohonBek127d4R1yse7uAOs/s1600/IMG_3362.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNVYNCatX6jeRs9ebpwHUnTX1Cloh0mYZxu2_E6XrSNhQQUepDQgcu3lOWxtmSekduIFvvUKDPqKnauEfPMjDJbTp93-HQSnKE5bdXVgPRUD2rjZS65zlV7ohonBek127d4R1yse7uAOs/s640/IMG_3362.JPG" width="640" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /><br />Deja efortul era evident si incepusem sa trag din greu pe serpentine. Chiar daca soarele mai iesea un pic din nori, vantul turbat, ploaia si portiunea de 7 kilometri de macadam mi-au luat toata energia. Nu mai vreau sa aud de mers pe bicicleta pe macadam. Erau portiuni in care imi aluneca roata spate, deci nici vorba de pedalat ridicat din sa. Panta era uneori de peste 8%, cu majoritatea drumului undeva la 6% si cu multe serpentine care nu se mai terminau. Imi aduc aminte ca nu mai vroiam nimic. Doar sa stau sa imi revin. Cred ca nu te poti pregati pentru o astfel de urcare, in conditiile alea.<br /><br />Echipa de suport era sus, dupa cum se vede inca vesela si ma astepta de ceva timp intrucat concurentii urca pe un drum interzis masinilor. Si la cum am urcat eu au avut ceva de asteptat.</span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH3m0Lhef1VXD_AH6BvaC9nQJTKWcBtARrSiH07KLSbJmeDHIP-ovqPRz90FNGTIG5JBlcMnT1qJHpJ4R123G9dgw_-QpDZZfEJEpj_wnASKayZ1OVq4VkcXXAJ-s_7USRjQF0cVGbftc/s1600/IMG_3365.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH3m0Lhef1VXD_AH6BvaC9nQJTKWcBtARrSiH07KLSbJmeDHIP-ovqPRz90FNGTIG5JBlcMnT1qJHpJ4R123G9dgw_-QpDZZfEJEpj_wnASKayZ1OVq4VkcXXAJ-s_7USRjQF0cVGbftc/s640/IMG_3365.JPG" width="640" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Pe coborarea spre a doua trecatoare : Furka Pass, la 2400 de metri, mi-am revenit destul de bine, si chiar daca incepuse sa fie lapovita si starea drumului se inrautatea si mai tare, nu ma simteam in nici un fel extenuat.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa o scurta intalnire pentru realimentare a inceput a doua urcare. Cu panta acceptabila de data asta, dar interminabila, vreo 17 kilometri de urcare de la 1600 metri la 2400 metri, tot pe vant si frig si lapovita dar de data asta cu inca un element. Ceata deasa de nu vedeam in fata la 10 metri. Am continuat ca o cartita spre varf si la Furkapass am ajuns la ora 15 pm. Ingrijorator, dat fiind faptul ca la 18:15 era cut-off de iesire din T2 spre alergare.</span></span><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHoRRBV3lPnATkHHs_RpKAGMoG_A28GJ_5cJH0dzEEkUwWAiR7rHFx3WQolYtFv4UrQivOxk4SOdy4aDd2HxA4Dsri8EophFqHp2Z_6GR7l2yBeAUQ8VrJx0EG0drZXv38pzcEmo27v8A/s640/IMG_3438.JPG" width="640" /></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In varful Furka Pass.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixMz7at-_btRq8JOPekxsdHqVua55sRhZ4YK0iTOqSLLXR0tqbLor0Ir1l67ZGagPB379dHfI8Lu7n7yrFhtBqkGP4rEsrXHfSMaEUAN5ffaJw3pniwKNo7jUYhPue0bCRzSoEv-NnVtY/s640/IMG_3439.JPG" width="640" />Dupa ce m-am mai incalzit un pic in masina am plecat val-vartej catre a treia trecatoare, Grimsel Pass, de 2200 metri care arata cam asa...adica nu se vedea nimic sus.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Urcarea asta m-a terminat fizic dar curios ca psihic am stat cel mai bine. Este cea mai abrupta dintre urcari, are 7 kilometri cu panta medie de peste 8% si cu portiuni de 10-12%.<br /><br />Organizatorii deja trimiteau smsuri catre suporteri ca in conditiile in care este inghetat pe jos sa punem bicicletele in portbagaj si sa trecem de varf in masina si apoi sa continuam cu bicicleta.<br /><br />Aici am facut diferenta intre a termina si a abandona. Din cauza frigului si in special a vantului extrem si a lapovitei am avut crampe la piciorul stang. Nu mai puteam pedala deloc pe o panta pe care daca te dadeai jos nu te mai puteai urca singur. Trebuia sa te impinga cineva.<br /><br />Si parca daca vrei sa termini toate se aranjeaza cumva. Echipa de suport tocmai a oprit in fata mea la 20 de metri si sora mea venea alergand spre mine. M-au bagat in masina si cred ca am stat cel putin 20 de minute sa imi revin. Dardaiam incontrolabil si nu putem sa imi misc piciorul. Incet, incet mi-am revenit cumva dar deja imi faceam calcule daca pot ajunge macar in T2 in timp util. Eram la limita limitelor.<br /><br />Am pornit cu greu si ultima urcare pana pe Grimsel care de fapt in varf arata intr-un mare fel, a fost cel mai greu lucru pe care l-am facut vreodata pe bicicleta. Ma opream la fieare 2 kilometri sa imi trag sufletul si sa las piciorul sa se odihneasca un pic, apoi urcam si cu greu reuseam sa plec de pe loc. </span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In varf am stat 2 minute si am inceput coborarea. Stiam ca daca trag tare am sanse sa ajung in termenul limita in T2.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisvv07ZaAhu09xPCsj_z_ej5_BNtC9eph1JZmxRL-oJ4NvMZOABXA64hwwqpdvdnYkmRlE7Gtwnqhe3AlFo-NFwPdj9GVooilBSo1zdh-TT1zwwLQJn7tXXGi2-7sUzLWvwygfC8Z8FGM/s1600/IMG_3443.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisvv07ZaAhu09xPCsj_z_ej5_BNtC9eph1JZmxRL-oJ4NvMZOABXA64hwwqpdvdnYkmRlE7Gtwnqhe3AlFo-NFwPdj9GVooilBSo1zdh-TT1zwwLQJn7tXXGi2-7sUzLWvwygfC8Z8FGM/s640/IMG_3443.JPG" width="640" /></a>Vedeam doar linia de demarcaj a soselei, era ud, vant dintr-o parte dar mi-am zis ca ori ajung la T2 in timpul limita ori ajung cazut pe sosea. Daca pana aici nu prea am depasit pe nimeni sau cei pe care ii depaseam ma depaseau la randul lor putin mai incolo, pe ultima coborare mi-am dat drumul. Am depasit cred ca vreo 20 de biciclete. Cea mai frumoasa coborare pe care am pedalat. Fara curbe tehnice, cu tuneluri in care intram cu inima cat un purice si din care ieseam tipand "Tuneeeellll!!!!!". Partea asta de bicicleta a fost cea mai distractiva. La un moment dat, Marius nu ma mai prindea cu masina. Pana in T2 nu am mai oprit si am ajuns acolo la 17:52, cu o gramada de timp ramas. Partea proasta e ca nu stiu ce am facut cu el. Am stat 20 de minute in tranzitia de la bicicleta la alergare. Nu stiu de ce.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Alergarea a inceput cu o urcare. Deci nici vorba de alergat.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />La alergare nu am ce sa imi reprosez. Mi-am facut calculele foarte bine doar ca traseul de alergare pana in Grindelwald under era cut-off la ora 22:00 pentru a urca pe munte, pentru 32.5km de alergare cu diferenta de nivel de vreo 600 de metri, au fost de fapt 33.5km.<br />Nu s-a intamplat nimic notabil pe alergare. Totul a mers cat se poate de bine, si am depasit tot ce am prins in fata. La kilometrul 22.73, aveam 2 ore si 18 minute, adica un semi de 2 ore si 10 minute in conditiile de efort de 13 ore aproape. Organizatorii trimisesera un sms catre suporteri ca din cauza vremii extreme pe bicicleta, au marit cut-off de la 22 la 22:45 deci timp aveam berechet.<br />Cand am ajuns in Grindelwald, la 22:12 minute, cu tot efortul meu, desi am incercat sa ajung sub 22:00 cat era cutofful initial, nu s-a putut. Mi-a lipsit un pacer pe partea de urcare unde probabil am lasat-o mai moale si a fost si un kilometru in plus.<br /><br />Oricum vremea se inrautatise sus pe munte si nimeni nu mai avea voie sa urce ultimii 8 kilometri pana la 2100 de metri. Deja pe ultima parte se facuse foarte frig, si mai sus ploua.<br /><br />In conditiile astea toti cei care au ajuns sub 22:45 la Grindelwald au fost considerati finisheri, inclusiv eu.<br /><br />M-am rugat de ei sa ma lase sa continui dar mi-au spus ca nimeni nu isi asuma faptul ca mai aveam de urcat inca minim 2 ore jumatate si apoi sa cobor inca 2 in niste conditii de iarna asa ca am plecat catre apartament bucuros ca am reusit, chiar daca nu 100%, sa termin unul dintre cele mai grele competitii de ironman din lume.<br /><br />Swissman si-a meritat numele de extrem cu varf si indesat. <br /><br />A doua zi, ceremonia de premiere s-a desfasurat sus la linia de finish, pe o vreme tot extrema, ca la 2000 de metri. vant, ploaie si temperatura foarte scazuta, dar asta nu m-a impiedicat sa port tricoul de finisher.<br /><br />Desi pe Marius nu l-ati vazut in nici o poza, el a fost suporterul oficial, cel care a condus masina pe toata perioada cat a durat nebunia asta, el a fost cel care s-a trezit la 2 noaptea pentru tranzitie, el a navigat prin Elvetia astfel incat echipa de suport sa fie acolo unde aveam nevoie de ea, exact cand aveam nevoie de ea, asa ca poza de final este impreuna cu el sub unul din cele mai cunoscute varfuri din Europa, Eiger, la Kleine Scheidegg, la finish.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br />Multumesc Marius pentru ajutor si multumesc din nou echipei de suport fara de care nu as fi reusit.<br /><br />Urmeaza NORSEMAN!<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></span></span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com1tag:blogger.com,1999:blog-4494983076318206581.post-33782364608899731182015-03-02T21:23:00.000+02:002015-03-02T21:25:02.247+02:00A doua luna de antrenament pentru Swissman si Norseman<span style="font-family: Georgia, Times New Roman, serif;">A mai trecut o luna de antrenament. Am inceput sa imi intru in ritm. Daca la primul ironman nu prea am dat mare importanta nutritiei, pentru antrenamentul de acum partea de recuperare este forate importanta asa ca am inceput sa trec pe nutritie sportiva si folosesc Prolong in trimpul antrenamentelor ce depasesc 2 ore si Endurance Rebuild pentru recuperare, amandoua de la Herbalife. Am obtinut o "semi-sponsorizare" prin Silvia Roman, o buna prietena. Deasemenea incerc sa fac si un parteneriat cu producatorii de geluri si nutritie sportiva de la Squeezy, pagina lor <a href="https://www.squeezy-nutrition.com/v2/en/" target="_blank">aici</a>. Sunt primii care au facut astfel de produse si pe langa experienta, gelurile lor contin in principal maltodextrina si fructoza <span style="background-color: white; color: #333333; line-height: 20px;">cu care eu personal ma inteleg foarte bine.</span></span><br />
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif;">La primul ironman am trait cu geluri si cola toata cursa asa ca tot pe geluri o sa ma axez si acum.</span></span><br />
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif;">Luna februarie a fost o luna intensa si daca in ianuarie am petrecut 15 ore pe bicicleta si 17 ore si jumatate in alergare, in februarie am fost 24 ore pe bicicleta si 18 ore in alergare. Asta inseamna la un calcul simplu, 1 saptamana de lucru de la 9 la 17.</span></span><br />
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif;">Pentru martie vreau sa cresc bicicleta cu inca 30-35% si alergarea sa ramana la fel, dar cu mai multe pante si cateva sesiuni peste 2.5 ore dar important este sa am peste 34 ore pe bicicleta.</span></span><br />
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif;">Tot la sfarsitul lunii martie o sa reincep antrenamentele si la inot. Am facut cateva teste sa vad pe unde ma situez si intr-o zi cand inotam fericit niste intervale de 400 de metri cu 1:50 pe suta am simtiti ca trece cineva pe langa mine. Nici nu am ajuns pana la capatul baziunului si iar cineva a trecut pe langa mine. Dar parca trecea prea repede asa ca la capatul bazinului m-am oprit si am vazut pe la mijlocul bazinului un copilas care inota ca un peste.</span></span><br />
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif;">Cand l-am vazut afara din bazin, era o mana de om si mai tarziu am aflat ca are 9 ani. Stiu ca inotul este un sport foarte tehnic dar parca prea m-a facut de ras copilasul acela.</span></span><br />
<span style="color: #333333; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 20px;">In ultimele saptamani m-am tot gandit cum poti inota 3.8 kilometri intr-o ora, adica ritm de 1:35 minute pe suta si din ce am citit marea majoritate a inotatorilor reusesc sa inoate chiar si 1000 de metri cu acest ritm. Eu ajunsesem cand ma antrenam intens pentru ironman sa scot 1:30 minute pe suta, dar nu mai mult de 200-300 de metri. Concluzie- tehnica mea e varza.</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Nu sunt asa de credul incat sa am pretentia sa ajung de la 1:30 pe suta pentru 2-3 sute de metri la 1:35 minute pe suta timp de o ora, dar "come on" nici sa termin in 1 ora si 47 de minute ca data trecuta.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Asa ca am inceput sa caut care sunt cele mai importante lucruri care te pot ajuta sa inoti mai repede si mai eficient.</span><br />
<br />
<ol>
<li><span style="font-family: Georgia, Times New Roman, serif;">PROPULSIA, adica cum sa misti bratele astfel incat sa creezi cea mai mica rezistenta a apei si sa te propulsezi prin apa cel mai eficient.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">respiratul bilateral la 3 sau 5 brate</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">pozitia "streamlined" in apa.</span></li>
</ol>
<span style="font-family: Georgia, Times New Roman, serif;">Astea sunt cele trei lucruri care iti pot aduce repede un plus de viteza, asa ca astea vor fi singurele prioritati ale mele cu privire la inot.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Eu sper ca impreuna cu costumul de neopren si cu faptul ca nu o sa mai inot intr-o mare agitata si de valuri si de 2800 de oameni, o sa ajute cumva sa reusesc un timp de o ora si 15 minute.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Totul incepe de acum sa fie despre prioritati si prioritatea numarul 1 este bicicleta. </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">The BIKE is MY FRIEND, the bike is my friend, the bike is my friend.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="background-color: white; color: #333333; line-height: 20px;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;"><br /></span></span>
<span style="background-color: white; color: #333333; font-family: OpenSansLight, Arial, sans-serif; font-size: 14px; line-height: 20px;"><br /></span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com2tag:blogger.com,1999:blog-4494983076318206581.post-84500362469647942222015-02-01T23:04:00.001+02:002015-02-01T23:04:48.991+02:00Prima luna antrenament pentru Swissman si Norseman<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4oGvxu8w6urpPsTDUxvC8tyg8FB0UMA5tPCYFo2S7TDWWsq2gCObZZwx_X0u65C50XxDka81_AjtRH8d7VY0ghlPD4fQkYiVLy62ZDq16chyphenhyphenyYgGSHu1p6Dd94nOv2fEq2Lbp_Kftjs/s1600/training.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4oGvxu8w6urpPsTDUxvC8tyg8FB0UMA5tPCYFo2S7TDWWsq2gCObZZwx_X0u65C50XxDka81_AjtRH8d7VY0ghlPD4fQkYiVLy62ZDq16chyphenhyphenyYgGSHu1p6Dd94nOv2fEq2Lbp_Kftjs/s1600/training.jpg" height="272" width="320" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">Astazi a trecut prima luna de antrenament pentru Swissman si Norseman. De fapt au fost 5 saptamani.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Inceputul la bicicleta a fost destul de greu, mai ales ca nu am mai mers pe bicicleta de la terminarea cursei de triatlon de la Mamaia dar am reusit trag 15 ore de bicicleta indoor, cu nivel constant ce simuleaza urcarea cel putin 30-50 minute la fiecare interval de bicicleta.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Pentru prima luna am alergat 19 ore, pace mediu 5:15-5:25 min/km, cu cateva serii sub 4:30min/km.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In fiecare duminica am alergat mai mult, intre 1.5 ore si 2 ore, iar sambata am avut ziua de bicicleta de 2 ore.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Inotul nu l-am inceput inca urmand sa incep din martie sau prima saptamana din aprilie, pentru ca din calculele mele inotul va reprezenta sub 10% din tot concursul asa ca singurul meu tel la inot e sa termin relaxat si sub 1 ora si 20 minute.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Am facut si un test sa vad cum mai stau cu rezistenta si intr-o ora in bazin olimpic am dus 3000 de metri fara push prea tare la capatul culuarului.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In februarie o sa trag mai mult la alergat pentru ca o sa am cateva deplasari atat in tara cat si in afara si e mult mai usor sa pun adidasii in picioare si sa ies la o alergare, decat sa stau sa caut seara sali unde sa merg pe bicicleta.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Inca imi e greu sa estimez cam ce nivel de conditie fizica imi trebuie pentru bicicleta dar cu siguranta una mult mai buna ca la Nisa asa ca o sa incerc ca imediat cu creste ziua sa fac cel putin o ora de bicla in fiecare zi.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cu alergarea momentan sunt stabil si la un nivel decent pentru targetul meu. De acum inainte pe ordinea de zi e: brick, bike, brick, run, bike, bike, run, cu o pauza la fiecare 10 zile. sau in functie de cum ma simt.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Prima luna s-a terminat cu bine. De acum incepe adevaratul antrenament.</span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-4995202243231229092015-01-01T22:51:00.000+02:002015-01-01T22:51:00.235+02:00Cum sa slabesti 5 kilograme in 7 zile sau postul numai cu apa<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisl6SXG3c7gS56NlXa7LHA45ucDs2g4U2XYL8nx8icVpOYv0vVuqx19kLljtFefs318bHuXoDD757exvd9ip8vtpb6VQ_PCare8IjCz9YYcIBTvrtL6L9EE_jiZkc6yyQ6ZDcrnWykR1Q/s1600/Fasting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisl6SXG3c7gS56NlXa7LHA45ucDs2g4U2XYL8nx8icVpOYv0vVuqx19kLljtFefs318bHuXoDD757exvd9ip8vtpb6VQ_PCare8IjCz9YYcIBTvrtL6L9EE_jiZkc6yyQ6ZDcrnWykR1Q/s1600/Fasting.jpg" height="240" width="400" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Ma tot batea gandul de ceva vreme sa incerc un post de 7 zile. Fara mancare. Doar apa, si cand e cel mai bun moment de incercat aceast post decat in zilele de Craciun.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cum anul asta am hotarat impreuna cu sotia sa stam mai mult in Slatina, am plecat de pe 23 decembrie la parintii mei urmand sa stam pana pe 3 ianuarie deci un prilej bun pentru acest experiment.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Stiam ce ma asteapta dar "muschiul slab al vointei" impreuna cu toate bunatatile pe masa, miros de cozonac, sarmale, tot felul de prajituri mi-au solicitat nervii si mi-au dat o prespectiva noua despre ce inseamna sa incerci ceva care, cel putin pentru mine care sunt o persoana foarte pofticioasa, parea imposibil la inceput.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Documentatia despre postul doar cu apa este destul de slabuta, mai mult din experientele personale ale celor care au incercat asa ceva, dar exista si cateva experimente pe soareci si pe oameni care vor fi amintite mai jos.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In articolul din Scientific American din 11 ianuarie 2013, scris de David Stipp (linkul <a href="http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/" target="_blank">intermitent fasting</a>) se arata printre altele ca Mark Mattson, seful Institutului National al Laboratorului de Neurostiinta si Cercetari despre Imbatranire, crede ca postul este o forma usoara de stress care stimuleaa organismul in lupta cu distrugerea celulara. Tot el spune ca postul intermintent creste sensibilitatea corpului la insulina si scade riscul de diabet si boli de inima.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Va spun de la inceput ca dupa 3 zile de post, fara mancare, am avut o slabiciune cand, eu crezand ca sunt zmeu si pot sa rezist, am stat cu sotia la masa si mi-a luat mintile salata de Boeuf si am luat 5 furculite si o bucatica de branza. A fost un moment dupa care mi-am dat seama ca inca nu sunt pregatit sa stau la masa cu cineva dupa 3 zile fara mancare. Tot atunci mi-am dat seama ca totul a tinut de pofta si nicidecum de foame si ca daca faceam o analiza poate reuseam sa ma abtin.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dar asta e. Mergem mai departe. Lectie invatata, sper.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Totul a inceput de la faptul ca am adaugat cateva kilograme nedorite si ca intr-o saptamana urmeaza sa incep antrenamentul pentru Elvetia si Norvegia.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cu cat m-am gandit mai mult la experiment, am citit mai mult legat de postul de 7 zile, ce ti se poate intampla bine si rau si la ce sa ma astept pe parcursul lui.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Miercuri seara pe data de 24 decembrie la ora 19 a fost ultima masa. Una normala, sarmale, o costita, un carnat si putina mamaliga. Si asa a inceput cu 83.2 de kilograme.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Joi <b><span style="color: red;">(1 zi) </span></b>dimineata dupa un somn foarte bun si dupa o alergare de o ora imprejurul barajului de la Slatioara, cantarul arata 81.8 kilograme. Deci minus 1.4 kilograme in prima zi. In rest, am mai facut cateva plimbari prin vecini, m-am harjonit cu Mihnea.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Stare generala foarte buna atat fizica cat si mentala. Uimitor ca dupa ce treci de primele ore ale diminetii, eu fiind si un om care mananca dimineata foarte bine, stomacul se obisnuieste fara mancare si nu mai secreta acid gastric.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vineri <b><span style="color: red;">(a 2-a zi)</span></b> dimineata dupa un somn foarte bun si dupa o alta alergare de 52 minute, tot pe baraj, cantarul arata 80.5 kilograme. Deci minus 1.3 kilograme. Am avut o usoara senzatie de foame, dar nimic ce nu s-a putut controla. Energia a fost ok. Spre seara am simtit un pic ca sunt obosit, dar e normal dat fiind faptul ca am facut si multa miscare si corpul deja a consumat tot glicogenul din muschi cat si glucoza din ficat. Din ce am citit, in a treia zi se intra in starea de ketoza, adica corpul incepe sa consume grasimi din corp.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sambata <span style="color: red; font-weight: bold;">(a 3-a zi)</span> dimineata dupa un somn foarte bun, cand m-am trezit si m-am dat jos din pat am ametit. Fara dureri de cap si fara dureri de stomac. Aveam o slabiciune in tot corpul de parca toata noaptea alergasem. Nu am mai alergat pentru ca a nins si s-a facut o mocirla de nedescris si nu vroiam sa experimentez si o raceala de la corpul slabit si de la alergatul prin apa semi-inghetata.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Greutatea a fost de 79.5 kilograme. Destul de multe activitati prin curte, facut un om de zapada, Oboseala prezenta toata ziua. Chiar si la urcatul a cateva scari. Parca corpul avea nevoie de mai mult oxigen. Am mai observat ca limba avea ceva pe ea de culoare alba, un fel de strat depus. Stiam ca se va intampla deci nu a fost o surpriza. Dar am mai observat ca tenul e mai curat. Nu mai este uleios si straluceste.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Spre seara asa cum va ziceam mai devreme, mi s-a facut o pofta incredibila de salata de Boeuf si am luat 5 furculite. Toata noaptea nu am putut sa dorm. Simteam cum stomacul se chinuie sa proceseze salata.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Duminica <span style="color: red;"><b>(a 4-a zi)</b></span> dimineata dupa un somn agitat, la fel cand m-am dat jos din pat eram ametit si fara vlaga, dar m-a mustrat constiinta si am iesit la o alergare pe baraj, la -3 grade, 52 minute. Am avut energie pentru toata alergarea, dar spre final nu mai puteam controla ritmul de alergare. Ba incetineam fara motiv, ba acceleram la o viteza cu care eu normal nu alerg cand trec de 50 de minute de alergat. Cantarul arata 78.8 kilograme. Pe tot parcursul zilei am avut o stare de moleseala, dar fara ceva iesit din comun. Spre seara am avut cateva crize de foame sau pofta... nu mi-am dat seama nici acum ce a fost de fapt. Inca imi era ciuda ca nu m-am putut abtine de la salata aia, dar mama face super salata de Boeuf asa ca e de inteles. Nici eu nu am protejat "muschiul vointei" asa cum ar fi trebuit. La finalul zilei m-am simtit de parca as fi facut un Ironman, fara pic de energie, dar foarte lucid. Curios e faptul ca nu am mai baut asa multa apa, daca in zilele anterioare am baut peste 2.5 litri de apa pe zi, azi am baut doar un litru si jumatate. Nu sunt deshidrat, urina arata bine si nici nu am vreo durere pe undeva. Astazi am mai observat ceva modificat. O caldura foarte profunda in corp, mai ales la nivelul abdomenului si spatelui.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Luni <b style="color: red;">(a 5-a zi) </b>dimineata dupa un somn foarte bun, am fost ametit chiar inainte de a ma da jos din pat. O ameteala ciudata, moleseala combinata cu o stare de lene. A fost mai frig noaptea si in sfarsit zapada s-a pus peste tot. Am fost la o alergare de 30 minute, bunicica zic eu si am avut un moment de claritate absoluta a mintii. Sigur a fost de la faptul ca nivelul glucozei din sange este minim si ca creierul se hraneste acum din grasimi, dar parca auzeam tot in jurul meu, zapada scartaia intr-un anume fel, se auzeau lopetile oamenilor care dadeau zapada.. era ca o muzica, dar totul cu incetinitorul. A fost placuta senzatia dar ciudata.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cantarul arata 78.3 kilograme. In timpul zilei m-am simtit oarecum molesit dar am avut si perioade in care am avut energie. Am observat ca daca stau in pat linistit parca ma molesesc mai rau. Imediat cum ies la o activitate imi revin. Am facut inca un om de zapada cu Mihnea apoi am dat zapada din fata curtii, dar imediat cum efortul a devenit substantial am inceput sa respir greu si apasat si oboseam foarte repede. Pe seara mi-am revenit complet. Am baut cea mai mica cantitate de apa, aproape 1 litru, dar mai mult nu mi-a cerut corpul.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Marti <span style="color: red; font-weight: bold;">(a 6-a zi) </span>dimineata dupa un somn foarte bun, aceeasi stare de ameteala dar mai pronuntata. Cantarul arata 77.9 kilograme. Nu a mai fost o scadere asa drastica, dar asta si pentru ca nu am mai alergat. Am plecat la sotie la Rosiori, si mai toata ziua am stat in pat, m-am uitat la filme, am mai scris ceva si pe seara m-am plimbat un pic prin oras. In continuare fara dureri de cap, ametit, dar imediat cum incep sa fac miscare imi revin. Ma misc mai incet decat de obicei dar e normal. Pulsul este 12 cu 8 deci oarecum normal iar pulsul este in repaus, dupa 2 ore de stat in pat, 58 bpm. Ciudat este ca nu mai am asa pofte dupa alimente, si chiar am reusit sa stau la masa in timp ce familia manca.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Miercuri <span style="color: red; font-weight: bold;">(a 7-a zi) </span>dimineata dupa un somn un pic agitat, dar nu din cauza mea ci din cauza ca toata noaptea toti retarzii au dat cu tot felul de petarde si ma trezeau din ora in ora. Asta e. Veselia de sfarsit de an. Cantarul arata 77.5 kilograme deci se pare ca dupa a 5-a zi m-am stabilizat la 400 de grame scadere pe zi. In rest sunt bine, slabit dar pot sa fac activitati fizice in ritm moderat, proabil ca as putea sa alerg si 30-40 minute, dar temperatura de -16 C parca nu ma atrage deloc. Toata ziua am stat prin casa, foindu-ma in asteptarea orei 19 cand se termina oficial postul de 7 zile.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">La ora 18.30 am incalzit zeama de ciorba pregatita de dimineata si la 19 am bagat lingura in castron.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Va spun sincer ca ciorba mai buna ca aia nu am mancat. Dupa zeama aia am mai mancat jumatate de para si apoi pe la ora 22.30 de revelion am mancat niste conopida fiarta si putin salau si un pic de tort si asta a fost tot. Dimineata cantarul arata 77.4 kilograme.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cam aici s-a incheiat postul de 7 zile. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Astazi 1 ianuarie 2015, ora 22.30 cand scriu aceste randuri, greutatea mea este de 77.9 kilograme, deci in concluzie am reusti in 7 zile sa dau jos 5 kilograme, pe langa altele.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Astazi am mancat normal, sau aproape normal, niste conopida, un carnat, salata verde cu avocado, o felie de cozonac, putina branza si niste masline.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Cu ce am ramas din tot experimentul asta.</span><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif;">cu o experienta ciudata, care te decojeste pana la nivelul pur al fiintei tale si care iti arata din ce esti facut dar care este ceva ce recomand tuturor car pot sa tine un astfel de regim.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">am invatat ca foamea nu este o urgenta, de fapt chiar daca foarte multi oameni, si ma includ si pe mine aici, cred ca daca nu maninci o zi o sa mori, o sa explodezi, o sa ti se arda creierul sau mai stiu eu ce, de fapt foamea este doar un sentiment alimentat de creier. Normal ca nu poti sa stai cu lunile nemancat, dar cateva zile rasfirate pe parcursul unei luni nu te omoara ci din contra te fac sa vezi lucrurile altfel si cred ca experienta te face mai puternic in relatia cu foamea si cu creierul tau.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">De multe ori eu simteam de fapt o foame pshihologica nu fizica. Am invatat, sper, sa le deosebesc de acum inainte si sa nu mai maninc imediat cum simt ca imi e foame.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Poate cea mai importanta lectie pe care am invatat-o a fost cea ca oamenii au frici de care nici ei nu stiu. Frica sociala de faptul ca nu maninci, ca s-ar putea sa ti se intample ceva rau sau sa mori face ca oamenii sa te priveasca altfel. Sa incerce sa iti spuna ca nu e bine, ca trebuie sa maninci, ca organismul tau o sa crape daca nu maninci, ca sigur e ceva anormal la tine, pentru ca toti oamenii normali maninca si ca poti sa slabesti si in alte moduri. Cu cat incerci sa le explici ca slabitul e doar o mica parte din tot postul asta, ca de fapt vrei sa vezi ce se intampla cu tine si daca poti sa faci asa ceva, mai ales de Craciun, cu atat devin mai inversunati si mai inchisi in ei. Parca lumea lor nu ar mai fi la fel daca tu reusesti sa faci lucrul ala pe care ei nu s-au gandit ca cineva poate sa il faca sau ca macar incearca. Din toti oamenii cu care m-am intalnit in timpul postului, poate trei m-au intrebat, cu adevarat interesati, ce se intampla cu corpul meu, cum e sentimentul si de ce fac asta. Restul doar au dat din cap dezaprobator. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">in toata perioada de post am dormit foarte bine, fara dureri de cap sau dureri de stomac.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">am observat ca am pielea mai curata si mai neteda.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">am reconfirmat faptul ca pot avea incredere in corpul meu si ca pot face activitati fizice precum alergarea chiar dupa 5 zile de absenta totala a mancarii, chiar daca la un nivel mai scazut.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">dupa unele studii se pare ca corpul se regenereaza foarte bine in timpul unui post asa ca sper ca si al meu s-a regenerat.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">mi-am dat seama ca sunt, cel putin mental, capabil de un auto control foarte bun si ca trebuie doar sa vreau.</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">In rest va urez un an 2015 mai bun ca 2014 dar va mai urez ca "acest 2015 sa fie cel mai prost an al vostru de acum inainte."</span>Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com4tag:blogger.com,1999:blog-4494983076318206581.post-44412414235447225312014-11-27T21:36:00.000+02:002014-11-27T21:36:30.239+02:00Swissman si Norseman<div class="separator" style="clear: both; text-align: center;">
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<span style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><a href="http://www.suixtri.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilR18Wo5kho9mq7HKTNlqhRiiYXLC1Q-0va1T-55kRhXai9oVSNTQYfZiMqG3R3Gs4Xu-F_9Y5WH3-rMJDoQ0PSDxi1zTUkH4qUnXpRBTiMQtst1lo5mt30QSKAveD50E2bKnDlUOyTY8/s1600/swissman.png" height="96" width="200" /></a></span></div>
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<a href="http://www.nxtri.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlNpRCcH0Z5BF8M3Bn1wvmnP8JKLsaeivRn0aUQRiNDmawWHLkJfstW3Nj7y9M0LvWcn1Q8J5XFa_Q5Il46uX_kviHNOAwbRr2_PeHtx0Cu1MVI-YQIhZUI-n_E69cFEX8AydiGO_L20A/s1600/norseman.jpg" height="96" width="320" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dupa ce am terminat Ironmanul de la Nisa, i-am zis sotiei ca "s-ar putea" sa mai vreau sa fac unul.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Uite ca a trecut mai bine de un an si sunt in postura fericita de a participa la cele mai grele evenimente de tip ironman din lume. Si asta nu o zic eu ci toate forumurile, clasamentele si persoanele care stiu ceva despre aceste concursuri.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cum am ajuns in aceasta postura e o poveste lunga.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">De pagina celor de la Norseman (<a href="http://www.nxtri.com/">www.nxtri.com</a>) am dat printr-o intamplare nici eu nu mai stiu cum. Am tot inceput sa citesc despre ce inseamna aceasta aventura si am vazut si cateva filme despre acest concurs. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Concluzia atunci, clara si fara nici un dubiu...astia sunt dusi cu pluta. Nu am ce zice, eveniment super dar dificultatea lui era si inca este peste puterea mea de intelegere. Concluzia acum dupa ce m-am inscris, si eu sunt dus cu pluta.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Am uitat de cursa asta nebuna care incepe cu saltul in apa de 15 grade de pe un ferry in mijlocul unui fiord, unde adancimea este de 400 de metri. Am uitat si de traseul de bicicleta care te urca in primii 40 de kilometri de la cota 0 la 2100 metri altitudine si apoi mai are inca 3 urcari de-ti sare inima doar cand le vezi pe harta. Am uitat si de maratonul care urca de la 300 de metri la 1880, dar undeva in creierul meu mi-a ramas ideea : WHAT IF?!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">M-am ingrasat, am slabit din nou, m-am dus la sala vreo 6 luni asa ca un experiment, am pus masa musculara pe care nu o mai pot da jos, in fine, vremea a trecut si am ajuns in octombrie fara un eveniment important in 2015.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As fi vrut sa fac toate triatloanele din Romania, dar parca nu era ceva care sa ma mobilizeze. Inca un Ironman, poate, dar unde?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Asa a revenit ideea cu Norseman.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Intre timp mi-am dat seama ca sansele mele sunt infime pentru ca, datorita conditiilor meteo, a drumurilor, a faptului ca fiecare participant are echipa personala de suport si ca este o cursa de la un punct la altul, adica pleci de undeva si ajungi altundeva, sunt doar 310 locuri, din care jumatate sunt rezervate pentru norvegieni. Peste toate astea, la cursa participi doar daca esti tras la loterie. Se inscriu cati vor si se aleg pur aleator doar 310. Bun.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">M-am inscris, dar fara prea mari sperante. Cand s-a comunicat ca sunt 2680 de inscrisi doar la sectiunea internationala si 163 de locuri am zis ca trebuie sa caut altceva.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Asa am ajuns la Swissman (<a href="http://www.suixtri.com/">www.suixtri.com</a>) tot ironman, tot extrem si la fel de greu. Doar ca bicla e mai grea, adica mult mai grea ca la Norseman, alergarea e mai grea ca la Norseman, dar conditiile de concurs sunt mai blande. Desi nu se stie niciodata.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cand am primit rezultatul loteriei de la Norseman, chiar daca evident ca ma asteptam, am fost un pic dezamagit. Nu fusesem selectat, dar, si acum vine partea care m-a adus in situatia de astazi, am avut posibilitatea sa ma inscriu pe lista suplimentara. Normal ca m-am inscris si pe lista suplimentara.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cand s-au deschis inscrierile pentru Swissman, m-am inscris si aici si chiar daca au fost 2400 de oameni pe 320 locuri, am avut mai mult noroc si am fost tras la loterie.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Am platit inscrierea si la doua zile dupa, am primit un mail de la Norseman cum ca am un loc pe lista speciala si trebuie sa platesc in 24 de ore. Faza este ca atunci cand am citit eu mailul, mai aveam vreo 2 ore pana expirau cele 24 de ore si din ce am inteles pe forumuri, astia din Norvegia nu se joaca cu platile. Ai 24 de ore sa platesti, bine, nu ai platit iar bine, se da locul altuia. Vai, vai ce a fost in seara aia. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cum sa ii spun eu sotiei ca as vrea sa ma duc si la asta, ca e o sansa unica sa particip, sper eu, la amandoua in acelasi an. CUM?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cum sa ii spun ca peste cheltuielile de la Swissman, mai punem aproape 2k Euro si pentru Norseman in conditiile in care si Swissman este cam tot pe acolo.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Decizii, decizii, scenarii in capul meu, moduri de a-i spune, replici si intregi conversatii imaginare.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Pana la urma mi-am luat inima in dinti, am sunat acasa, am obtinut o mica sponsorizare (multumesc dragi parinti) si m-am dus cu incredere la Elena.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Puiule stii cat mi-am dorit eu sa ma duc la Norseman, uite m-au tras la loterie pe ultima suta de metri, stiu ca e scump dar am rezolvat-o, da... stiu ca imi ia si timp, stiu, stiu, dar nu mai am o sansa ca asta.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Da puiule, normal ca o sa ma gandesc ce facem cu Mihnea si cum gestionez timpul pentru antrenament. Am discutat ceva pe acest subiect.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Apoi a venit intrebarea: cate zile iti trebuie pentru Norseman?.. si mi-am dat seama ca s-a impacat cu ideea ca ma duc. Nu a acceptat-o dar s-a impacat cu ea.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Apoi a venit partea cu plata. Stiam ca avem bani pe card si cand sa ma inscriu, bang... nu sunt suficienti. Ups!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">M-a ajutat Marius cu cardul lui si in sfarsit am reusit sa ma inscriu si sa imi confirme participarea.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Acum sunt inca in starea aia de euforie, de parca as fi castigat la loto. De fapt sa ai posibilitatea sa participi la amandoua in acelasi an, e surprinzator, cel putin.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Am inceput sa caut deja informatii despre ambele curse si cu cat intru mai adanc in detalii cu atat cred ca anul 2015 o sa fie un an superb, plin de provocari pe care sper ca le voi depasi cu bine.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cat despre logistica participarii la doua astfel de evenimente cu echipa de suport, coordonare, alegere cazari, avioane, masina, transport bicicleta (noroc cu baietii de la <a href="http://www.aventuria.ro/" target="_blank">Aventuria</a> ca ma ajuta cu un bike case de la Thule), mancare atat inainte de concurs cat si in concurs, va spun ca este un al treilea eveniment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cam asa incepe aventura mea catre Alpii Elvetiei si apoi, la o luna distanta, catre fiordurile Norvegiei.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Restul sunt detalii.</span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com1tag:blogger.com,1999:blog-4494983076318206581.post-55411966977994934152014-03-29T20:59:00.002+02:002014-03-29T20:59:45.379+02:00Dupa 1 luna de antrenament<span style="font-family: Arial, Helvetica, sans-serif;">Acum o luna si un pic aveam 92 kilograme. Azi am sub 83 Kg. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Deci ceva se misca. Mi-a fost foarte greu la inceput, chiar nu credeam ca o sa fie asa greu sa reiau un program constant de alergare. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ma gandeam ca in 2-3 zile o sa imi dau drumul dar mi-a luat aproape 3 saptamani sa ajung sa alerg din nou cu 5 min si 30 sec/km fara sa suflu din greu.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Programul de antrenament de la sala merge perfect. Am gasit o sala unde merg doar cei care chiar fac ceva. Imi este frica sa trec pe langa ei ca sunt ditamai namilele.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Momentan sunt la faza de incalzire. Am avut cateva zile niste febra prin locuri unde chiar nu credeam ca sunt muschi.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Pozele de mai jos sunt edificatoare. Vorbim peste inca o luna.</span><br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com1tag:blogger.com,1999:blog-4494983076318206581.post-20871125992234334202014-02-04T21:05:00.000+02:002014-02-04T21:05:31.850+02:00Cristi .....grasu contrabasuDupa Ironman nu prea am mai alergat. Poate din cauza mea sau poate din alte motive care nu au tinut de mine care au devenit scuze prea repede si dupa care m-am ascuns foarte bine, din pacate.<br />
Singura alergare serioasa a fost la MIB, stafeta cu familia, o stafeta pe care nu o voi uita. De la start pana la finish pe toti cei 10.5km am alergat cu pulsul de 198. Da, nu e o greseala de scriere, o suta nouazeci si opt. Aproape pulsul meu maxim fara, 3 batai. Am incercat sa incetinesc sa il scad, dar imediat cu urcam cu un ritm de peste 6 min pe kilometru, pulsul ajungea din nou sus. A fost una din cele mai grele alergari ale mele. Nu pentru ca alergam cu pulsul mare ci pentru ca stiind cum alergam inainte, mi-a fost prea rusine sa merg si am alergat tot timpul. Si a fost greu al dracu'.<br />
Dupa alergarea de la MIB am continuat sa iau in greutate astfel incat acum am ajuns de la 72 kilograme pe 23 iunie 2013, la 92 kilograme, pe 4 februarie 2014.<br />
Pozele de mai jos clarifica situatia. Acum stiti cum se deconditioneaza corpul in 7 luni.<br />
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Va zic aceste lucruri cu pentru ca vreau sa imi plang de mila, ca pana la urma a fost alegerea mea, ci pentru ca vreau sa vedeti cam ce se intampla in momentul in care ati vrea sa va lasati de sport. Ma rog, poate nu la nivelul la care am ajuns eu pentru ca pe langa faptul ca am un metabolism care nu ma ajuta si care considera ca vine epoca glaciara si trebuie sa faca rezerve, am mai si mancat tot felul de prajituri/baut bere/mancat ca inainte cand ma antrenam.<br />
Acum am alta idee. Daca tot m-am ingrasat, ce pot face cu aceasta grasime incercand si ceva nou?<br />
Bodybuilding combinat cu fitness asa ca de o luna m-am apucat sa citesc despre cum se face bodybuilding, care sunt pasii si sa caut un program ce promite marea cu sarea. Bine nu asa instant ci in 3 luni de zile.<br />
Combinat cu un regim adecvat, adica fara dulciuri si multi carbohidrati poate o sa dea roade.<br />
Azi a fost ziua 1. Antrenorul de la sala unde mi-am facut abonament a zis ca nu sunt pe treaba mea si sa o iau mai incet ca ala nu e program de incepator si ca trebuie sa ai rezistenta mentala foarte buna sa poti sa il duci. Pai rezistenta mentala la efort si durere am, ca m-a obisnuit antrenamentul. Eu nu prea rezist in fata dulciurilor si in sala aia nu sunt dulciuri asa ca nu a fost prea rau.<br />
DIn ce am vazut chiar sunt o gramada de aparate, metode de antrenament, regimuri, cu shakeuri proteice, creatina si altele. Eu o sa iau doar shakeuri pentru a inlocui o masa la pranz cand sunt plecat la serviciu. In rest un regim fara dulciuri si fara carbohidrati si grasime.<br />
Azi pe cantar am avut 92 kilograme. Vedem saptamana viitoare cum stau.<br />
O noua experienta. Un nou inceput....si un plan ambitios pentru 2015.<br />
Tot inainte.<br />
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<br />Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-87746975864919019022013-07-05T21:39:00.002+03:002013-07-05T21:39:26.481+03:00Ironman Nisa, Franta 2013 raport luuung de cursa<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu am scris raportul de cursa pana acum pentru ca nu am vrut sa fiu influentat de emotiile liniei de finish.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Totul a inceput in 2011 in aprilie cand, dupa 15 ani de fumat intensiv, am decis sa renunt si sa incerc macar sa fac putina miscare. Nu a trecut mult timp si am ajuns sa alerg un maraton, cel din Istanbul, dupa care m-am simtit destul de doborat fizic si mi-am zis ca o sa fie ultimul. Din fericire creierul uita destul de repede momentele dificile, iar daca partea buna este mult mai intensa decat cea rea, chiar uita cu desavarsire ce a fost rau, asa ca am hotarat ca in 2012 sa incerc sa termin maratonul de la Paris sub 3 ore si 30 minute. Am trecut si acest prag dupa un antrenament care acum mi se pare ca a fost mult mai intens decat antrenamentul pentru ironman dar care a durat doar 3 luni. Imi aduc aminte ca am trecut prin niste perioade foarte dificile, cu alergari la -20 de grade, cu viscol sau cu saptamani in care am depasit 90 de kilometri/saptamana. E clar ca nu eram obisnuit cu acest tip de efort dar am continuat. Dupa Paris, la 3 saptamani distanta, am participat la Ecomaraton la Moeciu si am trecut linia de finish in 5 ore si 57 minute. Atunci am hotarat sa incerc un Ironman. Nu am apucat sa trec prin toate etapele acestui sport adica triatlon olimpic si half-ironman. Asa cum le spuneam prietenilor, am vrut sa fie ceva epic de care sa imi aduc aminte toata viata. Si chiar a fost epic.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Inca nu imi dau seama ce m-a determinat sa ma inscriu la aceasta cursa. Poate pentru ca acest concurs parea la momentul respectiv ceva extraordinar, mult prea lung si greu fata de ce stiam eu ca pot sa duc. Nici nu mai stiu cum am ajuns sa aflu despre Ironman, despre campionatul mondial din Hawaii sau despre ce inseamna de fapt acest concurs.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Stiam doar ca iti ia mult timp sa ajungi sa ai o conditie fizica suficient de buna incat sa incerci sa termini, pentru ca la primul ironman realizarea cea mai mare este de fapt sa termini. Inca nu stiam de fapt de cate ore de antrenament e nevoie pentru o singura zi de concurs.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Intre timp Elena a ramas insarcinata si urma sa nasca exact cand antrenamentul meu avea sa inceapa sa fie mai intens, adica in februarie. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Mi-a tot spus sa nu ma inscriu, dar incapatanarea mea a fost mai mare. Vroiam sa ma inscriu la Regensburg dar cursa nu s-a mai tinut asa ca am ramas cu putine optiuni, una din ele fiind Nisa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Le-am cantarit si analizat si pana la urma a ramas Nisa, si cu bune si cu rele, postarea este: <b> </b></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://cristianbostina.blogspot.ro/2012/09/let-show-begin-ironman.html"><b>let the show begin- ironman</b> </a></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Asa cum spuneam si atunci, analiza a fost facuta mai mult pe considerente financiare, desi financiar vorbind cred ca, cu banii pentru acest ironman puteam sa fac vreo 3-4 vacante premium in tari calde.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dar nici eu nici Elena nu ne omoram dupa vacante de stat cu burta la soare asa ca a inceput aventura Ironman.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am conceput un plan destul de ambitios pentru mine, am hotarat sa ignor toate obstacolele chiar daca la momentul respectiv totul parea mai mult a dorinta decat a ceva realizabil. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am avut si zile in care ne-am certat si nu au fost putine, am avut zile in care m-am trezit la 1 noaptea sa imi fac antrenamentul de bicicleta in casa, pe trainer si dupa care eram lac de transpiratie. Am avut momente in care eram in punctul de a renunta, nu doar la antrenament, la toata ideea de ironman. Sa nu ma mai duc deloc.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Stiam ca ma duc la un concurs greu, si cu atat mai mult cu cat Ironmanul de la Nisa este un iad, poate in top trei ca nivel de dificultate in lume. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Stiam ca nu pot sa imi bat joc de mine, de orele petrecute in bazin si de noptile petrecute pe trainerul de bicicleta. Vroiam sa fie bine si sa nu ma duc acolo degeaba. Asa ca am indurat si am strans din dinti.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">A meritat? eu zic ca a experienta asta a fost cel mai intens moment trait de mine, din prima zi in care m-am inscris pana azi cand scriu aceste randuri si ma bucur ca am trecut cu bine peste tot.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Asa cum v-am zis, ca antrenament nu am fost nici pe departe aproape de ce mi-as fi dorit eu.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Majoritatea saptamanilor au fost undeva pe la 10 ore pe saptamana cu vreo 4-5 saptamani in care am depasit 13 ore. Dar a fost constant, fara saptamani pierdute, si cu multe bricuri de bicicleta-alergare.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ultimele doua saptamani inainte de concurs au fost relax total. In penultima am avut 3 ore de antrenament si in ultima doar 2 ore de antrenament dintre care 1 ora bicla, si jumatate de ora de inot in Mediterana.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Tot in ultimele doua saptamani au inceput sa se intample lucruri ciudate. A inceput sa ma doara piciorul drept undeva in spate pe tendon, durere pe care nu am simtit-o absolut niciodata dar care a trecut miraculos in ziua concursului.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Deasemenea mi-am pierdut adidasii de alergare, de fapt Elena i-a lasat la usa ca erau murdari si nenea care face curat pe scara blocului i-a luat "cica sa ii arunce" si dusi au fost. Asta cu 2 saptamani inainte de concurs. Am apelat la adidasii mei vechi de cand lumea cu care am alergat peste 3000 de kilometri. Au fost la inaltime si de data asta. Vroiam sa ii casez dar merita inca cel putin 500 de kilometri.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In saptamana concursului nu am apucat sa imi cumpar crema antifrecare pentru neopren asa ca surpriza mare a venit vineri dimineata cand dupa o jumatate de ora de inot in Mediterana deja aveam o ditamai dunga pe gat de la frecarea acestuia cu costumul de neopren. Prima mare problema. Am cautat la expo cate ceva dar nu am gasit nimic bun asa ca dupa inotul din concurs m-am ales cu o dunga trasa in carne vie.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nici de data asta nu am stat locului si in fiecare zi ne-am plimbat, am fost la expo, am facut niste poze cu o bicla de 10000 de euro, am vazut concurenti pe care puteai sa faci anatomie, asa erau de bine formati. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">De acasa am plecat setat sa nu ma intereseze ce fac ceilalti si sa imi fac planul meu simplu.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa ce am dus bicla in tranzitie si am fost marcat pe umar cu numarul de concurs (cred ca radeau si curcile de mine la cum aratam in ziua in care am dus bicicleta.. clar nu aratam a om care urma sa termine un ironman, dar aparentele pot fi inselatoare, nu?) am fost la masa si apoi ne-am bagat la somn. Duminica m-am trezit la 2 noaptea, am mancat niste prosciutto cu paine neagra si niste iaurt, un pachet de biscuiti si m-am bagat din nou la somn. Alarma finala a fost la 4 jumatate cand am inceput usor sa ma pregatesc pentru ziua cea mare.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">O sa trec peste aranjarea echipamentului in cei trei saci de tranzitie, alb pentru inot, albastru pentru bicicleta si rosu pentru alergare. Am pastrat tot cat mai simplu sa nu am batai de cap si am renuntat si la sacii speciali de la bicicleta si de la alergare pentru ca am considerat ca nu am nevoie de cine stie ce imbarbatare sau ca o sa ma simt mai bine cand o sa ajung sa ii iau.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cu o jumatate de ora inaintea inotului am mancat un baton energizat powerbar si tot timpul pana am inceput, am baut jumatate de litru de isotonic si cu cateva minute inainte de start am luat un gel powerbar.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Aproape de start incepuse sa ma cuprinda un fel de frica, nu ca ma inec ci ca urma sa incep cea mai serioasa cursa din viata mea. Deja imi dadeam seama ca nu mai este o gluma sau doar o dorinta ci ca eram acolo impreuna cu 2800 de oameni gata sa intram in apa involburata a Mediteranei.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In boxe se tot auzea indemnul de a parasi tranzitia dar eu aveam nevoie la toaleta, de fapt a fost singura data cand am fost la toaleta pe tot parcursul cursei.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Startul a fost rapid. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP7cpHvDtCLy5tOH0tzjGfsFQ7QvV0sRQA_g55ufXVUMdFVDVcS9AK2IL76z78A7nuOGpXTHbMJoPE7R2CNobh2bajh9o38_FwzTU69wvCm-NEP81eP_keBkxMtv_hBeuj_baA-D3UtRY/s1090/harta+inot+ironman+Nisa+cu+timpi.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP7cpHvDtCLy5tOH0tzjGfsFQ7QvV0sRQA_g55ufXVUMdFVDVcS9AK2IL76z78A7nuOGpXTHbMJoPE7R2CNobh2bajh9o38_FwzTU69wvCm-NEP81eP_keBkxMtv_hBeuj_baA-D3UtRY/s640/harta+inot+ironman+Nisa+cu+timpi.JPG" width="640" /></a></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVy34zjLd-mkPu8IrMNN-c8pk5VjL0o9IkdlB0Zr0lBg1vP6lzW32YUXvOUG5LFZryOeMo5Jln_YIPt36pmYSodOWiaoDdvRLSnyR5X5sZ-1IZdVmyq_ZNvAnWjr94LJ65_rf8_fRScw/s1600/inceput+de+inot.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnVy34zjLd-mkPu8IrMNN-c8pk5VjL0o9IkdlB0Zr0lBg1vP6lzW32YUXvOUG5LFZryOeMo5Jln_YIPt36pmYSodOWiaoDdvRLSnyR5X5sZ-1IZdVmyq_ZNvAnWjr94LJ65_rf8_fRScw/s640/inceput+de+inot.JPG" width="640" /></a></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am intrat in apa din partea stanga deoarece la Nisa, startul este pus pe segmente de timpi si eu m-am pozitionat undeva pe segmentul de 1 ora si 25. Speram un timp de o ora si 20 minute dar lipsa de experienta la inotul in mare, buluceala fantastica, mersul in zig-zag, valurile din larg si mai ales rana provocata de costumul de neopren au facut ca timpul meu sa fie mult mai prost.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu am avut surprize pe parcurs in afara de un picior de la cineva care inota bras si de faptul ca am inghitit la apa sarata cat pentru un an. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa inot, tranzitia de la Nisa este foarte lunga si eu am hotarat sa merg asa ca timpul de 12 minute reflecta exact asta si faptul ca am stat un pic la taclale cu sustinatorii mei:)</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Tranzitia de biciclete era aproape goala lucru care m-a cam speriat un pic. Daca nu mai am timp sa termin bicicleta?</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr9V_na2Carkehe4J4Dz8LjyzZESjaraGKkA_CElqTi1HUgc7DbjyS8sVzQf8t59JA6tvrMw3wXmKscVx5plGcS1M4ZeAQYBWnhN_1dzJBICdBL_E4CScFN7Cfc7K531e8CKUByL8ctTQ/s796/harta+bicla+cu+timpi+intermediari.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="608" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr9V_na2Carkehe4J4Dz8LjyzZESjaraGKkA_CElqTi1HUgc7DbjyS8sVzQf8t59JA6tvrMw3wXmKscVx5plGcS1M4ZeAQYBWnhN_1dzJBICdBL_E4CScFN7Cfc7K531e8CKUByL8ctTQ/s640/harta+bicla+cu+timpi+intermediari.JPG" width="640" /></a></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Daca la inot stiam ca nu o sa am surprize pentru ca oricat de incet as inota nu am cum sa nu termin in timpul limita de 2 ore si 15 minute, la bicicleta chiar imi era frica de timpul limita.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Toate antrenamentele mele au fost pe plat. Nu sunt nici un mare biciclist si tot ce am facut la bicicleta a fost timp de 1 an si vreo 3 luni.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh36ihLp-OobR52KoyKKv11t-VNKgatx0KbLsbJU7rXkaT3JdviKIEQIKUxCGCU0SGNeLSV0HfAveBZG98ldq31OCDLYQvX7kUTWAEsx_h5dTzTD9YhGoneDxgSNuXqI6OGFvAfqPAK7H8/s493/bicla+pe+urcare.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh36ihLp-OobR52KoyKKv11t-VNKgatx0KbLsbJU7rXkaT3JdviKIEQIKUxCGCU0SGNeLSV0HfAveBZG98ldq31OCDLYQvX7kUTWAEsx_h5dTzTD9YhGoneDxgSNuXqI6OGFvAfqPAK7H8/s320/bicla+pe+urcare.JPG" width="225" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cursa de bicicleta la Nisa este chiar spectaculoasa. Are urcari de iti dai sufletul pe ele, este dintr-o singura bucata astfel incat trebuie sa te concentrezi pe tot parcursul ei si are niste coborari tehnice exceptionale. Iti sare inima din piept cand cobori pe acolo. Dupa cum se vede din splituri nu am excelat nicaieri, am fost moderat peste tot. Singura portiune cand am tras mai tare a fost cea cu ultima coborare si ultimii 20 de kilometri de plat cand imi era frica ca inchid tranzitia si nu mai apuc sa alerg cand de fapt mai aveam peste o ora pana la inchiderea portilor.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa ce am iesit din tranzitie cu bicla am inceput usor sa imi dezmortesc picioarele. Ca instrument de analiza aveam ceasul lui Marius care la kilometrul 80 a renuntat sa mai coopereze si s-a oprit din motive de baterie.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="http://connect.garmin.com/activity/334682102" target="_blank">http://connect.garmin.com/<wbr></wbr>activity/334682102</a> </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe tot parcursul biclei am avut pulsul mare, as putea sa spun mult mai mare decat anticipasem si dupa prima urcare cu panta de 13% am zis ca plezneste. Din ce citisem eu, dupa aceasta urcare totul urma sa fie plat pana la urcarea de 21 de kilometri. Minciuna, minciuna!!! cale de 90 de kilometri nu cred ca am avut mai mult de 10 kilometri de coborare sa nu mai zic plat. Totul fie in urcare grea sau usoara, dar urcare.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Planul era ca la fiecare jumatate de ora sa beau isotonic impreauna cu un baton powerbar, iar la fiecare ora sa maninc un gel si sa beau apa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Totul bine si frumos pana cand ceasul lui Marius a renuntat sa ma mai ajute. Facusem 4 ore si stiam ca mai am inca 100 de kilometri adica inca cel putin 3 ore. De fiecare data cand treceam pe langa un jandarm sau trecea cate un arbitru de cursa pe langa mine cu motoscuterul intrebam cate este ceasul sa stiu cand sa imi iau batonul si gelul, dar ABSOLUT toti imi ziceau " c'est tres bien! tu as fini le course", mama voastra, cat e ceasul ca am un gel de luat...si voi o dati inainte cu ai terminat bicicleta, lucru foarte fals deoarece mai erau inca 80 de kilometri sau cam asa ceva.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La un moment dat pe ultima urcare aproape de kilometrul 110 eram asa de transpirat incat mi-am desfacut casca sa mai respir un pic. Nu stiu cum a aparut un arbitru de cursa langa mine si a inceput sa gesticuleze. Nu intelegeam nimic si timp de doua minute s-a tot ratoit la mine pana i-a dat prin gand sa imi arate casca. Am inteles imediat ce vrea si am legat-o la loc. Mi-a facut OK si a plecat mai departe sa imparta cartonase celor care faceau drafting. Cativa au fost descalificati pentru ca aveau castile in urechi.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Mi-a placut faptul ca erau foarte atenti la detalii si foarte corecti. Totul pe munca ta.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ultimii kilometri la bicicleta au fost infernali pe coborarile alea. Credeam ca nu apuc sa franez pana la urmatoarea curba in ac de par. Din momentul cand era marcajul pe asfalt pana la curba erau cam 100 de metri dar la 60-70 la ora cu greu aveam timp sa franez cat sa iau curba in siguranta. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La bicicleta am depasit vreo 100 cred. Mai multi nu am avut de unde datorita timpului meu slab la inot.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand am ajuns inapoi in tranzitie nu stiam daca mai sunt in stare sa alerg. Nu ma dureau muschii foarte tare dar nici bine nu imi era. In ultimele 3 ore luasem gelurie si batoanele dupa ureche asa ca nici cu nutritia nu stiam cum e. In tranzitie iar am stat la vorba cu ai mei care ma tot intrebau daca ma simt bine. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Se pare ca eram alb la fata dar nu era din cauza mea ci din cauza sarii rezultata de la transpiratie probabil.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Alergarea la Nisa este compusa din 4 ture pe faleza, dupa fiecare primesti o banderola si la a 4-a tura treci direct spre linia de finish.</span></span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV559LBkU3gJW1cpVsvXjI07O9DmHV8BLZ8l2hTQccLwDzTH7Am-5T_Je7G0Sgiv58hKg2NehghuZ_U-ttyYdMkKgf7wCKYgLtAWa6TT4LLX4y-ILvaISCJEM7jlUStELSIH5Dv1LDy0Q/s731/Alergare+Nisa+timpi+intermediari.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV559LBkU3gJW1cpVsvXjI07O9DmHV8BLZ8l2hTQccLwDzTH7Am-5T_Je7G0Sgiv58hKg2NehghuZ_U-ttyYdMkKgf7wCKYgLtAWa6TT4LLX4y-ILvaISCJEM7jlUStELSIH5Dv1LDy0Q/s640/Alergare+Nisa+timpi+intermediari.JPG" width="640" /></a></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Alergarea pot spune ca a fost exceptionala. Am plecat increzator ca pot scoate sub 4 ore pe maraton.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx5HhQ0zaucDHW3JUQPcyXZIdIAbYAOShZVoxNny5PHUBtU82AXfPaHlGq8Sq9dEArB3JwzA1wi8n0f-6YDAWiDjpXZxTVey0M3ma6JzeXsMf5aMCotqiO5JRihFyeKAu2jllyy7LCgzE/s526/alergare+dupa+prima+tura.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx5HhQ0zaucDHW3JUQPcyXZIdIAbYAOShZVoxNny5PHUBtU82AXfPaHlGq8Sq9dEArB3JwzA1wi8n0f-6YDAWiDjpXZxTVey0M3ma6JzeXsMf5aMCotqiO5JRihFyeKAu2jllyy7LCgzE/s320/alergare+dupa+prima+tura.JPG" width="212" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVnuoEVK69jn-Mewzn-uTNDEoUASTVjDW9aRADmG2Win34SboiqDUHIXORNic-b699hQBXlLveDK1pjcjpYAi3szASBngjB5y6ehC_sJ6cZu2J9vG_cTf86iA9bUpzT_yn7kqaEjB_Tks/s492/alergare+prima+tura.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVnuoEVK69jn-Mewzn-uTNDEoUASTVjDW9aRADmG2Win34SboiqDUHIXORNic-b699hQBXlLveDK1pjcjpYAi3szASBngjB5y6ehC_sJ6cZu2J9vG_cTf86iA9bUpzT_yn7kqaEjB_Tks/s320/alergare+prima+tura.JPG" width="228" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Prima tura am depasit in continuu. Planul care a functionat de minune a fost sa beau la fiecare punct de hidratare cola si sa maninc o bucata de banana si la urmatorul apa cu un gel sau apa simpla in functie de cum urma sa ma simt. Deasemenea, prin fiecare punct de hidratare am mers iar in rest am alergat. La Nisa nu exista cuburi de gheata ci doar niste dusuri cu apa rece pe care le-am evitat cat am putut primele 2 ture pentru ca stiam ca o dea niste basici mari cat casa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Primele doua ture au fost fix pe ceas, dar caldura probabil ca si-a spus cuvantul si la kilometrul 23 nu am mai reusit sa alerg asa ca 4 kilometri am mers pur si simplu. Nu ma durea nimic, nu aveam ameteli, nimic. Nu mai puteam sa alerg. Parca mintea refuza sa puna picioarele in miscare. Nu stiu ce s-a intamplat nici acum.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Apoi am inceput incet sa imi revin dar imi pierdusem deja tempoul si nu am mai reusit sa ajung sa alerg sub 6 minute pe kilometru. TImpul final la alergare a fost de 4 ore si 14 minute si consider ca este un timp foarte bun dar care putea sa fie sub 4 ore cu siguranta. Stiu ca aveam energia dar probabil ca mi-a lipsit motivatia.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> Cand mi-am dat seama ca nu se mai poate intampla nimic si ca termin cu siguranta, mi-au dat lacrimile si ma bucuram ca un copil mic. Concurenti erau si in fata si in spate si cand mai aveam 5 kilometri incepusem sa "ii vanez" pe cei cu 3 banderole pe mana. Acum sunt constient ca nu a contat cu nimic dar atunci fiecare depasire ma aducea mai aproape de finish si cred ca am depasit pe ultimii 2 kilometri peste 20 de oameni. </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La un ironman, concursul incepe la kilometrul 30 de alergare si din ce am observat pe traseu, pentru unii se cam terminase de mult pentru ca se tarau mai mult schiopatand sau se tineau de cate un parapet si incercau sa isi revina. Din cand in cand mai trecea cate o salvare cu sirenele pornite care clar avea pe cineva inauntru. </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Am vazut si concurenti care probabil nu aveau sa se incadreze in termenul limita de 16 ore. Dar ei tot inaintau asa incet, incet. Erau in lumea lor probabil constienti si ei ca va fi prea tarziu. Dar la un concurs ca acesta pana la urma conteaza in mintea ta sa stii ca ai dat totul sa termini. Mai este o alta zi cand poate vei reusi.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Pentru mine linia de finish a venit prea devreme. Ma obisnuisem cu ritmul de alergare si nu ma durea nimic in afara de basicile din talpa. Cand am ajuns aproape am vazut-o pe sora mea cum se agita pe acolo. M-a luat de mana si am inceput sa alergam amandoi spre poarta de finish in uralele spectatorilor. Langa finish ma astepta si Elena si impreuna, toti trei, cu mainile in aer si cu un zambet larg am intrat in mica familie a ironmanilor. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk1us0jMhes6YiuI3nhh-Uv9IJ1K_HCNbccpkEjggJUmpiphRwpKBuvaNu_KSQs8J_6RoAmA4xX5S4LMtf-V8c1kHeiNHTBrW9mOERWMhuHOQGMr9VQVDwLZSLmUmVwb64e7wzGqJUhO0/s527/finish+la+poarta+cu+cronometrare.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk1us0jMhes6YiuI3nhh-Uv9IJ1K_HCNbccpkEjggJUmpiphRwpKBuvaNu_KSQs8J_6RoAmA4xX5S4LMtf-V8c1kHeiNHTBrW9mOERWMhuHOQGMr9VQVDwLZSLmUmVwb64e7wzGqJUhO0/s320/finish+la+poarta+cu+cronometrare.JPG" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNR4jWVw1SMavGyQxi_k4rgXN-4gID_SEs2QxROjanoayJ5E87ZAwsUR1_DGQlgi5Tl7v7be8AaEhdZjIfx-t95U-eQbpskd58dspoRzCpWcKOIJ-7Lwd25xN75GuJaRRj1C-Ic0qO7ho/s525/finish+cu+elena+si+puiu+super.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNR4jWVw1SMavGyQxi_k4rgXN-4gID_SEs2QxROjanoayJ5E87ZAwsUR1_DGQlgi5Tl7v7be8AaEhdZjIfx-t95U-eQbpskd58dspoRzCpWcKOIJ-7Lwd25xN75GuJaRRj1C-Ic0qO7ho/s320/finish+cu+elena+si+puiu+super.JPG" width="212" /></a><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Un moment magic care as fi vrut sa nu se termine niciodata si pe care o sa il am in memorie pentru totdeauna. Tare frumos.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Dupa finish am intrat putin in zona dedicata atletilor sa maninc ceva. Aveau o supa minunata cu taitei si niste pepene galben foarte bun.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">M-am schimbat de haine si dupa ce mi-am luat echipamentul am plecat spre hotel cu un zambet tamp pe fata.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">A doua zi m-am simtit surprinzator de bine si am plecat la Monte Carlo unde mi-am dat un pic duhul pe scarile si dealurile din oras dar cred ca aceasta plimbare m-a ajutat enorm in recuperare pentru ca acum nu mai am nici un pic de oboseala in muschi.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Organizarea a fost impecabila, cu puncte de alimentare la fiecare 20 de kilometri pe bicla si cu tot ce se poate da. Banane, izotonic, apa, cola, mere, portocale, geluri date cu pumnul, batoane energizante, biscuiti sarati. la fel a fost si la alergare, ironmanul de la Nisa fiind recunoscut pentru calitatea punctelor de alimentare.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Voluntarii au fost si ei de nota 10 si spectatorii pe care chiar daca uneori nici nu ii mai ascultam m-au ajutat foarte mult sa imi mentin o stare de spirit buna.</span></span></div>
<div>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Traseul de bicicleta desi este unul cu grad ridicat de dificultate, pot spune ca e epic. Trece prin sate foarte frumoase, prin lanuri de levantica, prin munte, pe serpentine care te ametesc si prin livezi care se intaind pe kilometri buni.</span></span></div>
<div>
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Prima parte din traseu este prin zona impadurita dar odata ajunsi in varf soarele este ucigator dar chiar si asa cu siguranta as mai face traseul.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Coborarile sunt dementiale, cu adrenalina care iti salta pulsul si cu sicanele in care crezi ca te faci praf si in care constati de fapt ca a fost doar o mica curba si apoi incepi sa razi de unul singur pana la urmatoarea in care iar ti se face pilea de gaina si iti spui...sa risc iar, si asta o fi la fel?</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Alergarea pe faleza pe langa plaja cu mii de spectatori care aplauda tot timpul este minunata, adica cat de minunata poate fi dupa 10 ore de efort. </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Cand am ajuns la linia de finish deja eram in alta lume dar uralele si mai ales vocea de la microfon care spune "Cristian you are an ironman!" a fost asa ca o desteptare dintr-un vis lung si plin de peripetii.</span></span></div>
</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am decis sa fac ceva ce credeam ca nu este posibil. Am muncit mult, am facut antrenamente grele, cateodata am ratat o sesiune importanta, am citit mult despre istoria cursei, despre persoanele care au influentat aceasta cursa de-a lungul timpului, despre Mark Allen si Dave Scott, despre Crowie sau despre Macca, despre Chrissie sau Frederik Van Lierde castigatorul ultimelor doua curse ironman de la Nisa. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am reusit sa imi fac un plan si sa ma tin de el, asta pana a venit pe lume Nasturel. Am avut saptamani de 10 ore de antrenament, apoi 13 si cel mai mult de 15 ore pe saptamana. Atat am putut, atat am facut. In tot acest timp mi-am dat seama ca nu este chiar asa greu ci ca doar dureaza foarte mult si esti tot timpul obosit.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Acum cand totul este de domeniul trecutului si am reusit sa trec cu bine de linia de finish vad viata in alt fel si gandesc lucrurile diferit fata de acum cativa ani. Sa fac ceva care mi se parea imposibil si chiar acum dupa ce acest imposibil a devenit demult posibil, sa depasesc tot ce inseamna antrenament, time-management, alegere echipament si o cursa de 14 ore cu cateva surprize neasteptate e un sentiment minunat.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Tot acest ironman a inceput pentru mine ca un test. Sa vad daca pot. Sa vad daca am conditie fizica si puterea de a duce la capat un tel epic. Pot sa zic ca in tot acest timp am fost taxat atat financiar cat si din punct de vedere al timpului sau din partea emotionala.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ca
si mine, foarte multi oameni nici nu isi dau seama cat de puternici
sunt. In viata de zi cu zi, ocaziile sa ajungi in genunchi de la atata
oboseala, sa ajungi acasa si sa stai intr-un colt tremurand de frig cand
afara sunt 30 de grade sau sa zici ca mai mult nu se poate, sunt prea
putine sau nici nu apar. Pentru mine a fost extraordinar sa experimentez
aceste senzatii si sa imi dau seama ca mai am mult pana sa ajung la
limita. </span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Aceasta competitie numita simplu IRONMAN e o calatorie care isi va lasa amprenta adanc atat mental cat si fizic. Te va duce in cel mai adanc intuneric, te va supune celor mai mari presiuni si te stoarce de vlaga dar dupa ce vrei trece de toate astea, acolo la linia de finish, vei descoperi un alt om si iti vei da seama ca NIMIC NU E IMPOSIBIL. </span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com12tag:blogger.com,1999:blog-4494983076318206581.post-63495381600549027052013-06-26T16:41:00.000+03:002013-06-26T17:18:49.337+03:00Un pic din Ironman<div style="text-align: justify;">
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<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKSV3_8HDcifm1nqUsYPHEjgcUbfgoHn1dLOvu96e-mvA0aff7Z2oCb95tGZoV0RxWSS2wv84vjiEokQn0W6jcBQPB2Ke7UnGImJa7Sq7-WSrOjqX_nEIlW6fXFzY1vSiTgE1eVkLLZM/s1600/ironman+Nice.bmp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyKSV3_8HDcifm1nqUsYPHEjgcUbfgoHn1dLOvu96e-mvA0aff7Z2oCb95tGZoV0RxWSS2wv84vjiEokQn0W6jcBQPB2Ke7UnGImJa7Sq7-WSrOjqX_nEIlW6fXFzY1vSiTgE1eVkLLZM/s400/ironman+Nice.bmp" width="326" /></a><span style="line-height: 130%;">Momentan
totul este un amestec de euforie si de regret ca s-a terminat. Ma intreba
cineva ieri daca a fost greu. Daca as zice ca a fost greu as minti. Concursul
in sine e usor, oricat de aiurea ar parea. Antrenamentul de dinainte te
termina. Ore nesfarsite in bazin, pe bicla, indiferent ca e pe trainer in casa
sau pe ploaie afara si alergare cand picioarele sunt amortite de la atata
biciclit.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Sa faci asa
ceva nu te antrenezi doar fi</span></span><span style="font-size: small;"><span style="line-height: 130%;">zic. Nu ai cum sa termini doar fizic.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">La Ironman
nu ai voie cu muzica de nici un fel, fara casti, fara telefon mobil, fara
paceri, fara suport din partea celor care nu sunt in concurs sau care nu sunt
voluntari.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Esti tu cu
gandurile tale...si asta pentru foarte mult timp. Pentru asta iti trebuie mult
antrenament. Trebuie sa inveti sa te motivezi din interiorul tau, sa stii ce
ganduri te fac sa continui, cand sa te gandesti la ele si cum sa le tii cat mai
mult in minte. De asta toate turele de bicla le-am facut singur.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Multi par
pierduti in lumea lor pe ultima portiune a maratonului. De fapt nu par, chiar sunt. Au
mintea golita de toate gandurile sau se agata de ceva, o idee cat de mica, un
gand cat de neinsemnat in alte imprejurari, unii numara, altii canta, eu m-am
gandit pe majoritatea urcarilor la bicicleta, la mormolocul meu de acasa, la
rasul si la fata lui zambareata. El m-a ajutat sa trec peste urcarea de la
kilometrul 110.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Pentru cine
nu stie, un concurs de ironman este compus din trei probe (patru daca punem si
nutritia care e o proba in sine, dupa parerea mea). Majoritatea concursurilor
de acest gen incep la 3 dimineata, cand te trezesti sa maninci ceva inainte de
cursa, apoi startul este la 6 jumatate si incepe cu un inot de 3.8 kilometri.
Urmeaza o cursa de bicicleta de 180 de kilometri si se termina cu un maraton de
42 kilometri si 195 de metri, totul in mai putin de 17 ore. La Nisa timpul
limita este doar 16 ore.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Concursul a
fost exact cum ma asteptam sa fie, asta poate din cauza ca am citit mult prea
mult atat despre cursa in sine cat si despre lucrurile mai putin bune care se pot
intampla pe parcursul antrenamentelor sau in concurs.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Mantra mea
a fost "e cursa mea si fac tot ce imi sta in puteri sa o termin".
Fara bravade, fara intreceri cu altii si cat timp ma simt ok sa nu schimb
nimic.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Antrenamentul
pentru acest concurs nu a fost chiar asa cum speram eu dar daca ma uit la
intregul tablou, nu cred ca puteam mai mult si chiar a fost putin tinand cont
de dificultatea foarte mare atat a concursului in sine cat si a cursei
specifice de la Nisa.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Majoritatea
covarsitoare a saptamanilor de antrenament s-a situat undeva in jurul a 9-10
ore/saptamana, cu doua saptamani de 13 si 15 ore.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Eu am avut
noroc si in afara de cateva basici si un gat foarte julit de la costumul de
neopren, nu am patit nimic. Ma simt mai bine ca dupa primul meu maraton, la
Istanbul, cand am terminat in 3 ore si 56 minute. Foarte ciudat.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Anul
acesta, la ironmanul de la Nisa, a murit un tanar englez de 30 de ani. Nu din
cauza conditiei fizice sau la inot, desi au fost cateva abandonuri imediat cum
s-a dat startul, ci din cauza coborarii cu viteza pe traseul bicicleta. A cazut
intr-o prapastie la o curba pe la kilometrul 42.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">La un
moment dat aveam peste 70 km pe ora si ma temeam ca nu am timp sa franez pana
la urmatoarea curba.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Nu va
ganditi ca dupa inot ne urcau cu autobuzul undeva pe un munte si apoi ne dadeau
drumul sa coboram cu bicicleta. Inainte de a ajunge sa cobori cu viteza asta,
urcai de iti iesea pe nas. Nisa este cursa cu cele mai mari urcari. Dupa
primele 3 ma gandeam ca la cat de obosit sunt poate fac vreo nefacuta la
coborare din cauza ca nu mai puteam sa ma concentrez. Invatatura de minte.
Antrenament SPECIFIC ioc. Eu timp de 8 luni de antrenament nu am urcat nici un
delusor cu bicla, un singur inot in mare, si ala la temperatura de frigider,
iar la alergare am sperat ca o sa ma ajute conditia fizica din anul trecut.
Singurul lucru pe care l-am facut cu varf si indesat a fost antrenamentul de
tip brick, mai ales bicla si apoi imediat alergare. Nu multa alergare, asa cat
sa imi revina muschii de alergat inapoi.</span></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Timpul meu
de finish nu e senzational, e decent pentru un prim ironman, 14 ore, 7 minute
si 43 secunde, dar sunt multumit avand in vedere toate conditiile adica 2800 de
oameni la start, inot in mare destul de agitata, primul meu inot peste 3000 de
metri cu un neopren care mi-a facut o rana de zici ca am tras la jug nu ca am
stat in apa, 180 km de sudoare si adrenalina pe bicla si 42 de kilometri de
alergat cu soarele fix deasupra capului, fara pic de umbra plus peripetiile din
timpul cursei pe care o sa le povestesc cat de curand.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Tot ce
conteaza e ca sunt Ironman cu acte in regula si nu numai eu ci cei care m-au incurajat acasa, Elena,
Marius, sora mea si tata, care au fost alaturi de mine la Nisa si au indurat
caldura timp de 14 ore cat si mama si mama soacra care
au luat mult din sarcinile mele de tata cat timp eram pe la antrenamente.</span></span></span></div>
<div class="MsoNormal" style="line-height: 130%; text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="line-height: 130%;">Impreuna am
reusit sa termin ceea ce in 2011 nici nu stiam ca exista.</span></span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Anything is
possible!!!</span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com8tag:blogger.com,1999:blog-4494983076318206581.post-25157342172515755292013-06-15T13:53:00.001+03:002013-06-15T13:53:49.212+03:00Triatlon Fara Asfalt 2013<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sunt inca viu.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nici o postare noua nu pentru ca nu s-a intamplat nimic ci pentru ca nu am avut timp. Serviciu nou, deplasari multe la Timisoara, ba cu avionul, ba cu masina, Nasturel devenit intre timp Mihnea, antrenamente, multe calcule si emotii.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Saptamana trecuta a fost al doilea concurs pe anul acesta, primul fiind WinterTri Challenge, care, chiar daca e super tare, nu se poate numi concurs cu adevarat. E un fel de marea namoleala (daca e zapada topita) sau marea zgribuleala (daca e inca zapada).</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Al doilea a fost Fara Asfalt. Auzisem multe lucruri despre acest concurs. Ca e foarte frumos, ca e greu, ca e asa si pe dincolo.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pentru mine a fost un test de conditie fizica. Rezultatele pentru Triatlon fara Asfalt sunt <b><span style="color: red;"><a href="http://www.faraasfalt.ro/forum.html">aici.</a></span></b></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu am avut nici o surpriza, nici la bicla, nici la inot si nici la alergare. As fi putut scrie ca a fost greu, ca a fost namol si ca am facut push-bike dar de data asta in afara de apa care avea 12-13 grade, totul a iesit binisor.<b><span style="color: red;"> </span></b></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am plecat din nou, asa cum fac eu ca dementul. Sambata dimineata la ora 4 si 20 minute din Bucuresti si la 6 jumatate eram la 2 Mai. Am forjat masina pe A2 cat au tinut-o incheieturile. Nu stiu cum s-a nimerit dar in fata mea era un Passat care avea detector de radar si care a mers toata autostrada cu 180. Si eu dupa el.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand am ajuns acolo, nu era nimeni nici la inscrieri, nici pe plaja, nici pe afara. M-am dus direct la apa sa vad cum e. Am bagat picioarele timid. Prima impresie a fost ca nu le mai am. Era asa rece ca ziceai ca ti le taie. Deci nu se inoata astazi!-dar s-a inotat.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pana am luat eu temperatura apei si am facut cateva ture, au inceput sa apara concurenti. Unii dintre ei deja testasera traseul de bicla si auzeam tot felul de povesti horor despre namolul in care urma sa pseudo-pedalam.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Din nou am apelat la Aventuria pentru inchirierea bicicletei si ca de fiecare data nu am avut surprize din partea lor. Laurentiu a fost prezent fix la 7 jumatate cu bicla pregatita. Imi parea rau ca nu luasem una cu frana pe disc si ma gandeam cu groaza la namolul ce o sa se adune langa frane.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand mesteream la bicla a venit si Mihai Teodorescu sa isi ia si el in primire bicla sa, inchiriata tot de la Aventuria.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Salut, salut, ce mai faci, cum mai merge, cum a fost la semi la Bucuresti, caldura mare, cum e traseul, cica namolos, dar apa, rece ca de izvor, ce facem?, pai eu am neopren nou nout si vreau sa il testez, hai sa ne ducem biclele si sa ne echipam ca mai e putin.</span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-left: 0px; margin-right: 0px; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQWEjxZz7IPec8grMd6hivhqMS70R246VqhIzJsN1hD7TZiDa676qPDbV-HZJSMQodiRocrrRx4pIxiSjG7qCgYztOmgd3UAM3zlveAu6360u_BkHzD_LabkKMpmw-yG0KMOCIPaJWAhM/s1600/la+inceput+cu+Mihai+si+Ionut.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQWEjxZz7IPec8grMd6hivhqMS70R246VqhIzJsN1hD7TZiDa676qPDbV-HZJSMQodiRocrrRx4pIxiSjG7qCgYztOmgd3UAM3zlveAu6360u_BkHzD_LabkKMpmw-yG0KMOCIPaJWAhM/s320/la+inceput+cu+Mihai+si+Ionut.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cu Mihai si Ionut</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">M-a ajutat Mihai si mi-am pus neoprenul...cu fermoarul in fata aveam sa constat cu 10 minute inainte de start..deh, incepator.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Concursul s-a amanat cu vreo jumatate de ora din cauza ca apa era foarte rece. Eu stateam linistit ca am neopren ba mai mult, am fost rugat si sa inot pentru o stafeta.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand in sfarsit au anuntat startul si am dat sa ma inchid... surpriza mare. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dai si lupta cu el sa il dau jos.. ca deja transpirasem ca dracu in el si se lipise de mine, cei de pe langa se uitau ca la urs.. ce are ba asta de isi da costumul jos cand mai sunt 10 minute.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">O parte din cei inscrisi nu aveau neopren sau aveau cu maneca scurta asa ca s-a decis ca cei care nu vor sa intre in apa sa inceapa concursul cand ultimul inotator iese din apa. Aveam sa aflu ca ultimul inotator a fost Adriana. Bravo pentru curaj si pentru determinare.. sa stai 44 de minute in apa aia nu a fost o proba ci chiar un concurs in sine.</span></span></div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzEDGpfvCgocbv6o9KwenBIyI0GJ8l44f4J61AVizc1SwYjX_24KspQEwu4eSCbrti0tIymmNOVJm1pPMqT0JXXypsCFNTq9mmCOnkO3PC-f8r3GVHD7vnIDbGJNYi4bTkX5pWP3p19uk/s1600/startul+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzEDGpfvCgocbv6o9KwenBIyI0GJ8l44f4J61AVizc1SwYjX_24KspQEwu4eSCbrti0tIymmNOVJm1pPMqT0JXXypsCFNTq9mmCOnkO3PC-f8r3GVHD7vnIDbGJNYi4bTkX5pWP3p19uk/s320/startul+1.jpg" width="320" /></a><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Chiar si fara cei care nu au putut sa intre in apa, tot am fost multi la start. Din ce am vazut apoi pe liste la rezultate, cred ca am fost peste 300 de inotatori. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cum ziceam. Apa rece ca gheata. Cand am bagat capul sa incerc un craul, mi s-a taiat respiratia, de tot. Parca nu mai aveam plamani. Am uitat de picioare si de palme... alea erau pe locul doi. Problema mare era cum sa fac sa respir, ca nici cu teasta afara nu mai reuseam.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Startul a fost rapid, sunteti gata...noi, daaa, sa ne congelam, 10..9..8..2..1..start dat de pe mal. Unde sa alergi spre apa, ca in afara de faptul ca aveam picioarele gheata, la mal mai erau si pietre cat pumnul meu pe care cand calcai, te indoiai de ziceai ca faci vreo forma de yoga. Oricum ca experienta a fost bine ca la Nisa sunt tot pietricele.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Odata intrat in apa am incercat sa inot craul. In forma eram, neopren aveam, spatiu gramada, dar cum bagam capul in apa cum mi se oprea respiratia si in loc de craul timp de vreo 5 minute pana mi-a amortit si firul de par, am inotat ba pe spate, ba brass. Dupa ce am amortit bine, adica pe la prima baliza, am inceput sa inot craul si sa tot depasesc. Timpul de 20 minute nu reprezinta nimic in afara de faptul ca dupa cele 5 minute de obisnuit cu apa, am observat ca neoprenul te ajuta foarte mult.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCs-9cRzMunZG471SetS4QumyBqxkJ-M3etES-Xix7iTRGq3wguVcwTrLdu4tnsGiLgv6-47edWa9gsOAjHVryLub7JlzkHZzV8HmQ24whMQUlhZfz9HkdTWGb3XcXu1bO7W9szDME4O8/s1600/iesirea+din+apa1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCs-9cRzMunZG471SetS4QumyBqxkJ-M3etES-Xix7iTRGq3wguVcwTrLdu4tnsGiLgv6-47edWa9gsOAjHVryLub7JlzkHZzV8HmQ24whMQUlhZfz9HkdTWGb3XcXu1bO7W9szDME4O8/s320/iesirea+din+apa1.jpg" width="320" /></a></span></div>
<br />
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand am iesit din apa, incepusem sa ma simt bine si in tumultul lucrurilor am uitat ca mai am de dat un cip stafetei si am luat-o la fuga spre bicla. Pe la jumatatea drumului mi-am dat seama si m-am intors, am predat cipul lui Ionut si baga tare spre bicla din nou.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In tranzitie erau destule biciclete dar asta nu insemna nimic pentru ca o parte din concurenti o asteptau pe Adriana sa iasa din apa.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Desi eu nu ma impac deloc cu trasee de MTB, traseul de bicla a fost demential. Chiar daca cu o seara inainte era namol pana la glezne, cumva soarele de dimineata uscase tot. Nu stiu cati au fost in fata mea, dar pe tot traseul nu am fost depasit. De cursa asta sunt mandru. Chiar daca timpul oficial arata 1 ora si 40 minute, de fapt timpul meu a fost de 1 ora si 32 minute datorita faptului ca am uitat sa predau cipul lui Ionut si ca dupa ce am terminat bicla, cumva mi-am pierdut numarul de la alergare si am pierdut 5 minute sa il caut prin tranzitie si pana la urma l-am rupt pe cel de la bicicleta si am alergat cu el in mana.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sa revin la traseul de bicicleta. De acasa am plecat cu doua obiective. Sa trag cat pot la bicicleta, si sa alerg tot traseul de alergare apoi.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Primul l-am facut cu varf si indesat. Am plecat kamikaze, adica fara camera de rezerva, fara pompa, fara scule, fara nimic. Doar un bidon de apa si un gel. Am tras cat am putut eu. Mai am de lucrat la coborari in viteza dar pe partea de urcare si pe plat am facut progrese fantastice fata de anul trecut.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand am ajuns inapoi in tranzitie, aveam pulsul sus, eram plin de zgarieturi pe maini si picioare dar imi indeplinisem primul obiectiv.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Asa cum spuneam mai sus, cumva am pierdut numarul de alergare si un supraveghetor m-a intors inapoi in tranzitie dupa el. Nu l-am mai gasit asa ca l-am rupt pe cel de la bicicleta dar asta mi-a luat o gramada de timp. Nu-i nimic, mi-am zis. Nu te intreci cu nimeni. Mai este alergarea asa ca alearga tot traseul.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Prima oara cand alerg pe nisip. E ciudat. Rau de tot. Se afunda picioarele, sunt pietre cu alge pe ele, pamant amestecat cu apa, melci, scoici, raci, craci si caldura mare. Ca la mare.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am alergat foarte bine, cei 8 kilometri de plaja in 43 minute si 42 secunde dar nu am fortat de frica sa nu imi luxez ceva.</span></span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKUIK5bW6i_ywgtIpNGb2FvmvONpPicc3S6ZbZhIKB_BrBhNwxnvzDdpgccbF6I2zDPMva7M-nTkE6lbCP8d-ybu-pD1cUTf9E6fA5pV3_xtp9DA3AGAdxRKEMDSnZAYx15PVDeR7ObU/s1600/alergare+inceput.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdKUIK5bW6i_ywgtIpNGb2FvmvONpPicc3S6ZbZhIKB_BrBhNwxnvzDdpgccbF6I2zDPMva7M-nTkE6lbCP8d-ybu-pD1cUTf9E6fA5pV3_xtp9DA3AGAdxRKEMDSnZAYx15PVDeR7ObU/s320/alergare+inceput.jpg" width="320" /></a></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa ce am terminat m-am intors la incurajat lumea impreuna cu sustinatoarele lui Mihai, care m-au incurajat si pe mine si pentru asta le zic un mare MULTUMESC!.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">M-am mai invartit putin pe faleza, am adunat cateva scoici pentru acasa, sa nu ma duc cu mana goala si am plecat inapoi spre casa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Organizarea a fost perfecta din punctul meu de vedere, cu un minus mic la numarul de concurs de la alergare care s-a rupt probabil. Dupa concurs am mai auzit pe cativa care au avut aceasta problema.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Traseul foarte bine ales, desi nu as vrea sa pedalez dupa o ploaie sanatoasa pe drumurile alea de pamant.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cu ocazia inotului in mare mi-am dat seama ca neoprenul imi face rana la gat si ca ochelarii de inot se aburesc ca dracu si parca sunt orb asa ca mi-am luat alti ochelari anti aburire si parca e alta viata. Vad si eu fundul bazinului acum. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cu siguranta mai vin la acest concurs. E frumos, bine organizat, se ajunge repede, e la mare si dupa cate am observat, nu cred ca mai dureaza mult pana se ajunge la 1000 de oameni. Familia triatlonului creste in fiecare an si asta este un lucru extraodrinar.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Acum urmeaza "the big thing". Incep sa am emotii. </span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com4tag:blogger.com,1999:blog-4494983076318206581.post-32196681361002192832013-04-24T16:58:00.000+03:002013-04-25T09:29:52.014+03:00Alimentatia intr-o cursa de Ironman<div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIu0VESIuLCAgXb7pJ0-60YelDnFbNKRdM2MdVZjcXcprYdHvQc1Okji8lcLQK74ME1toTQn5i0ggmAvK4XfKt9hI0IoRo8UEeB_GaIg54wmKCOQuL5tyN-kmWwShdl9YhzEzRA27Z5bs/s1600/energytitle.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIu0VESIuLCAgXb7pJ0-60YelDnFbNKRdM2MdVZjcXcprYdHvQc1Okji8lcLQK74ME1toTQn5i0ggmAvK4XfKt9hI0IoRo8UEeB_GaIg54wmKCOQuL5tyN-kmWwShdl9YhzEzRA27Z5bs/s320/energytitle.jpg" width="320" /></a></div>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sa incep cu un super calculator de consum calorii care a estimat foarte bine cat as consuma eu intr-un ironman. <span style="color: blue;"><b><a href="http://www.tri-talk.com/TriTalkNC/TriTalkNC.htm" target="_blank">CALCULATOR CONSUM CALORII</a>. </b></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La semi-maraton iau maxim doua geluri si trei pahare de apa. La maratonul din Paris am luat un gel cu zece minute inainte, apoi trei geluri pe drum si un activator la sfarsit si ca hidratare am baut maxim 1 litr<span style="font-size: small;">u</span> de lichide, bidonul meu de 500ml si apoi apa de la organizatori.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Jumatate de Ironman nu am facut ca sa vad cum ma simt asa ca pentru Ironman habar nu am cat sa maninc si cat sa beau.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Din ce am mai vazut pe net si din calculele mele, la inot probabil o sa consum 500-650 calorii pe 3800 metri (adica 1 ora si 20 minute). Pentru bicicleta estimez un consum de 4200 de calorii pe 180 de kilometri bicicleta (timp estimat undeva la sub sapte ore----sper!!!).</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"> Calculul prin care am ajuns la acest numar este : la o viteza de 27km/h (medie) se consuma in general 0,135 cal/kg-corp/minut. Asta inseamna ca intr-o ora, la 73 kilograme cat sper sa am pana atunci, rezulta un consum de aproximativ 590 calorii. Hai sa rotunjesc la 600 de calorii pe ora. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Alergarea mai necesita si ea in jurul a 90 de calorii pe kilometru adica 3800 de calorii pe 42 de kilometri (sub 4 ore as vrea, dar ma multumesc si cu sub 5 ore).</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">O parte din aceste calorii vor fi furnizate de corp prin arderea grasimii dar acest lucru depinde foarte mult de intensitatea la care o sa concurez. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pana in momentul de fata nu am ajuns sa raman fara energie si singura data cand am fost aproape sa clachez a fost intr-un antrenament, cand era foarte cald si eram deshidratat. Exact cum o sa fie la Nisa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Problema cu alimentatia este ca noi nu suntem masini, desi n-as baga mana in foc pentru unii. Cand se goleste rezervorul, atunci ramane gol. Nu putem sa il umplem imediat si sa continuam ca si cand nimic nu s-ar fi intamplat. In momentul in care ramanem fara energie, s-a cam terminat totul.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La inceputul cursei voi avea 2000 de calorii stranse si inca 200 din mancarea de dimineata si din geluri.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe masura ce inot, o parte din ele se vor folosi la incalzirea corpului si la propulsie.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Imediat cand ies din apa voi avea un deficit care depinde de arderea de grasimi si de intensitatea la care am inotat.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cum eu vreau sa inot intr-o ora si 20 de minute, asta inseamna pentru mine o intesitate la limita superioara a nivelului aerobic.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La mine un semn clar ca nu sunt hidratat sau ca incep sa obosesc este cresterea pulsului la acelasi nivel de efort pe parcursul unui concurs. Rezervele de glicogen scad si corpul nu mai poate suplimenta asa ca trece la oxidarea grasimii eliminand acid lactic.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cand eram la inceputul alergarilor acum doi ani, ma gandeam ca trebuie sa maninc si sa beau tot timpul ca sa nu raman fara energie.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu e chiar asa. Pe masura ce intensitatea creste sau timpul petrecut la o anumita intensitate se mareste, procesul de absorbtie a alimentelor scade simtitor iar stomcaul nu mai poate procesa alimentele solide datorita faptului ca sangele este directionat in alta parte (muschi, racire corp, oxigenare).</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Apare deficitul de calorii.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Totul depinde de cat de intensa este activitatea si cat de mult timp se pastreaza aceasta intensitate.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Din ce am citit, se pare ca cei care participa prima oara la un Ironman, tind sa consume mai mult decat au nevoie si incep sa aiba probleme intenstinale si balonari. E mai bine sa fii balonat decat sa ramai fara energie si sa nu mai termini concursul.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cel mai bine este insa sa pastrezi un raport optim intre intensitate, consum lichide si solide si cel mai important sa stii cat trebuie sa consumi astfel incat sa pastrezi aceasta balanta.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In cazul in care o sa maninc prea mult, tot din ce a citit, e bine sa scad intensitatea si sa beau doar apa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In total eu consum in jurul a 8500 de calorii. BUN.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Din astea scad 2200 de calorii pe care o sa le am la inceput si raman cu 6300 de calorii. Aproape 40 de procente din caloriile necesare sunt furnizate de arderea de grasimi, adica 2500 calorii. Raman cu un necesar de 3800 calorii.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La inot nu maninc nimic. La bicicleta trebuie sa alimentez cu 75% din totalul necesar, adica 2850 calorii. In aproape 7 ore asta inseamna 407 calorii pe ora. Nu prea e realist pentru ca din experienta mea de pana acum, eu nu pot sa duc mai mult de 250-300 de calorii pe ora, asta insemnand batoane si apa cu praf isotonic.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Daca pun 300 calorii pe ora, asta inseamna 2100 de calorii pe bicicleta. Raman 1700 de calorii la alergare. Nici asta nu prea e realist dar o sa vedem ce se intampla la fata locului. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Planul este ca dupa inot, imediat ce ma simt in regula, sa incep alimentarea, in mare parte cu geluri si batoane.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Inainte de alergare, cel putin cu o ora, nu mai consum nimic solid.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La alergare o sa iau tot geluri cu apa sau cola simpla. La fiecare 25 minute o sa iau un gel. Asta inseamna undeva pe la 9 geluri</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In teorie cel putin. La fata locului/in timpul concursului se vor schimba multe dar voi incerca sa mentin nivelul de nutritie asa cum l-am gandit de acasa.</span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">E timpul sa pun in aplicare planul de slabit, pe care nu il am... de la 77 kg la 7<span style="font-size: small;">1kg.</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Au mai ramas doua luni. </span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com3tag:blogger.com,1999:blog-4494983076318206581.post-12277766944685003332013-04-15T15:13:00.001+03:002013-04-15T15:13:17.782+03:00Ce a mai ramas<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ma uit la calendar. Pana la Ironman mai sunt exact 10 saptamani incepand de astazi. Nu ma simt deloc in forma desi saptamana care a trecut pot spune ca am avut cel mai bun antrenament de pana acum si o incarcare de aproape 17 ore. Asa ceva cu siguranta nu as fi fost in stare sa fac acum 1 an deci se pare ca am evoluat.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ca zile speciale am avut vineri o tura lunga de bicla, de 110 kilometri facuti in 3 ore si 47 minute, pe un traseu mai ciudatel dar care a fost perfect. Bucuresti-Herasti-Budesti-Soldanu si inapoi. Asfalt impecabil si cel mai important fara masini fiind un drum laturalnic printre sate. Dupa tura de bicla am bagat si 30 minute alergare asa ca sa vad daca mai am picioare. Problema nu a fost cu picioarele ci cu muschii abdominali si putin cu spatele. Duminica am alergat 2 ore si am facut 23 kilometri.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am refacut si antrenamentul astfel incat sa fie adaptat un pic la programul pe urmataorele 2 luni.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Daca o sa <span style="font-size: small;">r</span>amana asa sau mai trebuie modificat pe parcurs o sa mai vedem. Cert este ca o sa am nevoie de un pic de noroc si de ceva nebunie ca sa termin acest concurs. </span></span></div>
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/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
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mso-para-margin-right:0cm;
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mso-para-margin-left:0cm;
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font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
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{mso-style-name:"Table Grid";
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border:solid black 1.0pt;
mso-border-themecolor:text1;
mso-border-alt:solid black .5pt;
mso-border-themecolor:text1;
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-border-insideh:.5pt solid black;
mso-border-insideh-themecolor:text1;
mso-border-insidev:.5pt solid black;
mso-border-insidev-themecolor:text1;
mso-para-margin:0cm;
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mso-pagination:widow-orphan;
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font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
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<br />
<strong> </strong><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184; width: 678px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 55.05pt;" valign="top" width="73">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Stadiu
antrenament</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Ore </span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">saptamani</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Luni</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Marti</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Miercuri</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Joi</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Vineri</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Sambata</span></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Duminica</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td rowspan="8" style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 55.05pt;" valign="top" width="73">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Build
Peak</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1/2
Aprilie</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Mai</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Prima
sapt iunie</span></span></div>
<br />
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">9.5</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">15-21
apr</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1 ora<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
30-45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1
ora<span style="mso-spacerun: yes;"> </span>bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
plat</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
alergare</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">10</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">22-28
apr</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1ora<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
dealuri</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 <span style="mso-spacerun: yes;"> </span>min alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5
ore alergat</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">15</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">29
apr-5mai</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">3</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">aranjare
astfel incat sa reusesc sa fac tura de bicla cat sunt in Bucuresti</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1 ora<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
si 30 min<span style="mso-spacerun: yes;"> </span>bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
dealuri</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">4 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5 ore
alergare </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">12</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">6mai-12mai</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">4</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
si 30 minute dealuri</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5
ore alergat</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">12</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">13mai-19mai</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">5</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
si 30 minute dealuri</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5
ore alergat</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">9.5</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">20mai-26mai</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">6</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1 ora<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
<span style="mso-spacerun: yes;"> </span>45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1
ora<span style="mso-spacerun: yes;"> </span>bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
plat</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
alergare</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">15</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">27mai-2
iunie</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">7</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Bicla
intensiv</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5
ore bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5 ore<span style="mso-spacerun: yes;"> </span>bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
plat</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min inot </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">6 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">20 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">12</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">3iunie-9iunie</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">8</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
si 30 minute dealuri</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2 ore
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1.5
ore alergat</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td rowspan="2" style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 55.05pt;" valign="top" width="73">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Taper</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2
saptamani iunie</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">A doua
saptamana din iunie, volum 60% din peak si pastrare intensitate, a 3-a
saptamana din iunie 40% din peak, 2-3 sesiuni de inot, 1 de bicicleta si 1-2
de alergare, intensitate.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">9</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">10iunie-16iunie</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1 ora <span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
bicicleta </span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
30-45 minute inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Seara</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
alergare</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
plat</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
bicla</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 63.75pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">20 min
alergare brick</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.65pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
inot endurance</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">1 ora
alergare</span></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">6</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">17iunie-</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">23
iunie</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 49.6pt;" valign="top" width="66">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">2</span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 2.0cm;" valign="top" width="76">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">Dimineata
inot 1 ora <span style="mso-spacerun: yes;"> </span></span></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.5pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0cm 5.4pt 0cm 5.4pt; width: 42.55pt;" valign="top" width="57">
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">45 min
bicla</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">sau inot
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">sau</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">nimic</span></span></div>
</td>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
alergare</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">PAUZA</span></span></div>
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<br /></div>
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">30 min
inot</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">20-25
min alergare </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">4x1km
cu recuperare de 2 minute intre.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: 8pt;">RACE!!!</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="line-height: 115%;">Intre timp trebuie sa pun cap la cap tot ce trebuie sa mai fac sau sa mai cumpar pana plec.</span></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Poate uit ceva ca am acest dar....si.....tot inainte cu antrenamentul asta macar cand o sa ma duc acolo nu o sa fiu complet pe langa. </span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com3tag:blogger.com,1999:blog-4494983076318206581.post-69310391652069735142013-04-08T14:26:00.000+03:002013-04-08T14:26:10.323+03:00Inceput de primavara...sunt bolnav<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am iesit din iarna cu bine, adica fara sa racesc. Asa credeam acum 2 saptamani. Ma tot gandeam, ia uite ma, anul asta nu am racit... toate antrenamentele de anul trecut la -15 grade au dat roade. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Saptamana trecuta am racit. Nu foarte rau dar destul de mult astfel incat sa opresc antrenamentele definitiv.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Raceala cuplata cu oboseala si cu o saptamana de 15 ore de antrenament efectiv m-au intins la limita.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sa fii racit e nasol. Sa fii racit si sa vezi ca nu ai chef de antrenamente cand peste doua luni e un concurs al dracu de greu, e demoralizant.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ultimul antrenament a fost lunea trecuta. Astazi incerc o ora de bicicleta pe trainer si maine vedem cum ne miscam si poate intru si un pic la apa.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La alergat nici nu ma gandesc momentan. Nu are rost sa ies in frig si sa racesc si mai rau sa stau pe bara si saptamana viitoare. Plus ca acum o raceala la mine poate avea repercursiuni destul de mari si asupra Elenei si a lui Nasturel.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Duminica as fi vrut sa ma duc sa alerg si eu pentru Inima copiilor in cadrul campaniei In Pas cu Paul, vedeti mai multe pe <span style="font-size: small;"><b> <a href="http://www.inpascupaul.ro/" target="_blank">inpascuPaul</a></b></span> . Aveam in program vreo doua ore jumatate de alergat.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cu o saptamana inainte am alergat drumul de la mine de acasa pana la munca si inapoi. Surprinzator, pana la Victoriei fac 37 minute in alergare, mai repede decat intr-o zi de luni aglomerata daca <span style="font-size: small;">sunt cu masina</span>. Daca as avea dusuri la serviciu mai ca as pleca in fiecare zi in alergare.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In retrospectiva, i<span style="font-size: small;">mi</span> aduc aminte de o alergare foarte naspa inainte de maratonul de la Paris. O alergare de 35 de kilometri in care a fost printre putinele dati cand am ajuns la epuizare.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Zilelea astea sunt aproape de limita fara sa alerg 35 de kilometri si mai sunt doar doua luni- jumatate pana la Ironman.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe program mai am vreo 5 saptamani grele, cu peste 15 ore de antrenament pe saptamana. Nu sunt convins inca ca o sa le fac asa<span style="font-size: small;"> cum sunt</span> mai ales ca s-au ivit niste situatii neasteptate.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ma tot intreb daca nu cumva sunt deficitar la alergare anul acesta si cum am facut doar trei alergari de peste doua ore nu stiu daca voi fi pregatit sa alerg dupa 180 de kilometri de bicicleta.</span></span></div>
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</div>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nici cu nutritia nu stau mai bine, am testat cateva combinatii de geluri cu batoane, dar la un antrenament de 5-6 ore<span style="font-size: small;"> </span>nu am simtit ca ma ajuta foarte mult asa ca inca nu stiu ce sa imbunatatesc si</span></span><b> </b><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">mai mult o sa ma iau dupa teorie.</span></span><b></b><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In rest, totul este minunat. Nasturel creste, incepe incet, incet sa isi tina capul si sa se ridice de la sol cand e pus pe burta. In fiecare seara avem concert vreo 2-3 ore si inca nu am reusit sa ne dam seama de ce. Nu mai vrea sub nici o forma sa ramana singur daca e treaz si nici cu jucarii nu putem sa il pacalim asa ca cineva trebuie sa stea permanent cu el in brate sau sa ii vorbeasca si sa il mangaie pentru ca la port-bebe nu este receptiv. Parca l-am picat cu ceara cand l-am pus in el.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;">Cred ca e timpul pentru o evaluare a conditiei fizice si a refacerii schemei. Nu cred ca se pune ca antrenament daca imi tin brotacul in brate.</span> </span></span></span></span></span></span></span></span><br />
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0tag:blogger.com,1999:blog-4494983076318206581.post-62996490518336083402013-03-13T16:06:00.000+02:002013-03-15T12:00:27.323+02:00Recapitulare<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdlXSxY-lEGDVC62hz6nOD5bcx6NiOQtDQ5ixEnWusPj6-lYqHxx0RPvSdGocwBYtR_CutP0Exy8AvMd9vg-CCiZFyZW_t91XSt1CMOzeyEwuwJzGjfQldHcEjrIn0omJvMi2i2byGWZY/s1600/flexible1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdlXSxY-lEGDVC62hz6nOD5bcx6NiOQtDQ5ixEnWusPj6-lYqHxx0RPvSdGocwBYtR_CutP0Exy8AvMd9vg-CCiZFyZW_t91XSt1CMOzeyEwuwJzGjfQldHcEjrIn0omJvMi2i2byGWZY/s200/flexible1.jpg" width="200" /></a></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu stiu cand au trecut ultimele trei saptamani. Pur si simplu s-au dus. Fara o rutina, fara ceva programat, fara filmele de alta data, fara iesiri in oras, cu doar 4-5 ore dormite pe zi, treziri multe si cu mai multe plansete.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Incepem sa ne obisnuim si noi cu el si el cu noi. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu pot sa bat campii despre cum era acum 30 de ani cu un copil dar acum chiar cu tehnologia in plus, cu pampersul, cu servetelele umede, cu informarea pe net sau din carti despre cum si ce sa faci, tot e daca nu greu, cel putin foarte solicitant. Poate asa o fi la primul mormoloc si la al doilea mai treci cu vederea unele lucruri.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cateodata e asa linistit si cateodata plange de se aude de la parter. Am incercat feonul, plimbat prin casa cu caruciorul, tinut pe spate, pe fata, pe burta, de manute, cantat, sssssit dar cand i se pune pata poti sa faci ce vrei tu ca tot degeaba. Noroc ca il tine putin, adica cca. 15 de minute dar si asa e destul.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Am avut noroc cu timpul asta frumos si am mai iesit in parc, ma rog Puiu a iesit cu el si eu la antrenamente. Am avut chiar in cateva zile si galerie la bazin. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Saptamana trecuta a fost cea mai lunga saptamana. 15 ore de antrenament efectiv care au culminat cu sambata cand am pedalat trei ore in casa si apoi am iesit la o alergare care speram sa fie usoara dar a fost putin mai rapida decat vroiam. Tempo de 4:55 min/km pe 7 kilometri. Nu ma asteptam sa mai pot sa alerg asa repede mai ales dupa trei ore de stat in sa.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Mi-a iesit de data asta dar incep sa vad ca flexibilitatea este mai importanta ca oricand.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe de o parte sa am un plan bine definit, sa il urmez, sa fac teste sa vad unde ma situez fata de lunile anterioare, e benefic pentru increderea mea si pentru ca nu trebuie sa imi bat capul mereu cu ce fac maine sau poimaine.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Pe de alta parte viata are asa felul ei de a interpune o gramada de obstacole, anticipate sau nu, peste care poti sa treci mai usor sau peste care iti trebuie o scara destul de inalta. Cateodata nu ai de unde sa o iei si atunci intri cu capul inainte. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Asa este si cu antrenamentul meu. Ma uit in fiecare zi pe program si ma gandesc cum sa fac sa gasesc si putin timp pentru inot sau pentru alergare. Cu bicicleta inca ma mai descurc. Reusesc sa rup 2-3 ore pentru ea. Stiu ca ma pot da jos imediat, ca sunt in casa.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Incep sa invat ca a fi flexibil inseamna mai mult decat a jongla cu un program. Inseamna sa lasi si de la tine, sa mai sari un antrenament, sa modifici si sa speri ca totul o sa iasa bine. Nu cum vrei tu pentru ca atunci cand ai un mic Nasturel nimic nu mai iese asa cum vrei tu. Acum el are ultimul cuvant de spus.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sa inveti sa fii flexibil cere timp si incredere ca totul va fi bine. </span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ca asa este viata.</span></span></div>
Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com3tag:blogger.com,1999:blog-4494983076318206581.post-68937639951386066622013-02-25T15:00:00.003+02:002013-02-25T15:00:45.082+02:00Triatlon Winter Challenge Izvorani 2013<div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-usIJSf7-0dhpLlgEjPq8veif9MZdGtz9NZKGN-iC6jE9s1Ye-qsCe2PII-_UmjWNo_L4dSfirQ6PilLT8An1kRWHgvpijS1g42Zq5tRJ4m4PMhZMXnUozZODSTzqzxIegfGky1pRt8/s1600/winter+tri.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-usIJSf7-0dhpLlgEjPq8veif9MZdGtz9NZKGN-iC6jE9s1Ye-qsCe2PII-_UmjWNo_L4dSfirQ6PilLT8An1kRWHgvpijS1g42Zq5tRJ4m4PMhZMXnUozZODSTzqzxIegfGky1pRt8/s320/winter+tri.jpg" width="231" /></a></div>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ma
tot uit pe geam. Ploua. O ploaie rece si marunta. Azi nu am antrenament
afara. Ar fi trebuit sa ma duc la inot dimineata dar am preferat sa ma odhinesc mai mult si sa ma pregatesc pentru cele doua ore de antrenament de bicicleta pe trainer.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Sambata am participat la primul concurs de triatlon din 2013. Triatlonul de
iarna Winter Trichallenge de la Izvorani. Anul trecut a fost cu zapada si apa inghetata si a
fost primul concurs de acest fel la care am participat dar m-am simtit minunat<span style="font-size: small;"> chiar daca am fost luat ca din oala, cel putin la proba de inot.<span style="font-size: small;"></span></span></span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Anul acesta nu
pot sa zic ca am fost nepregatit, e adevarat ca ultima luna si mai ales timpul
petrecut noaptea cu Nasturel, de altfel "quality time together" cum ar
spune americanii, si-a cam spus cuvantul si chiar daca am reusit sa
continui antrenamentele, lipsa de somn si oboseala acumulata mi-au cam pus bete in roate, dar asta era de
asteptat.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Acest concurs este unul de explozie, cu doar 6,8 kilometri alergare, 12 kilometri bicicleta si 500 de metri inot, in aceasta ordine.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Daca anul trecut am reusit un onorabil loc 24 intr-o ora si 42 de minute, anul acesta speram sa fiu pe undeva in primii 15.</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In final am iesit pe 35 la individual cu un timp de o ora si 18 minute si 20 de secunde. De ce mai pun si secundele? pai cand ma uit pe clasament imi dau seama ca daca fortam un pic orice proba si trageam mai tare de mine, castigand 3 minute, as fi fost in top 20 si cu alte 2 minute as fi fost in top 15. Pentru fiecare minut sunt aproximativ 7-8 concurenti, la distanta de doar cateva secunde intre ei. </span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Clasamentul complet il puteti gasi in format pdf la <b><a href="http://smartatletic.ro/wintertri/rezultate/" target="_blank">smartatletic.ro/wintertri/rezultate/.</a></b></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Nu pot sa zic ca nu am tras. Am incercat sa scot ce pot in conditiile date. La un moment dat l-am prins pe Sergiu Buciuc din urma dar nu am reusit sa alerg cu el mai mult de 1 kilometru. Ritmul de 4:20 minute pe kilometru a fost prea mult pentru mine mai ales in perioada asta in care pun accentul mai mult pe partea de build si nu pe viteza.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Dupa 31 minute si 35 de secunde si 6,8 kilometri am ajuns la bicicleta iar dupa inca 1 minut si ceva am plecat din tranzitie.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La alergare nu prea am avut timp de admirat peisajul dar cu bicicleta a fost altceva. NU prea am tras la aceasta proba. Imi pare rau acum dar tin minte data viitoare. In schimb, am vazut mesajele amplasate pe marginea drumului si radeam ca prostul singur. Mi-a placut mesajul cu " Iti e greu? dar ce credeai ca e Winter-tri?"</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In afara de namolul de la start, in rest asfaltul a fost uscat, cu cateva gropi pe care mai mult le-am sarit decat sa le ocolesc, dar si asa cand am ajuns inapoi la tranzitia spre ultima proba de inot, eram inamolit din cap pana in picioare. Am ajuns repede in vestiarul unde imi lasasem ochelarii si casca inainte de inceperea concursului, mi-am dat adidasii jos si treci la dus. Eram asa inamolit incat mi-a luat ceva timp sa ma curat. Inotul in bazin nu a fost o proba dificila ca anul trecut. Am inotat relaxat primele 3 bazine, am accelerat putin incercand sa stau in spatele lui Alex Diaconu dar chiar daca a spus ca acest concurs e de relaxare si ca nu vrea sa traga la podium, tot era mai rapid. Am continuat sa inot la limita la care aveam destul aer la fiecare trei brate dar pe ultimele doua bazine am resimitit oboseala acumulata de cateva saptamani. Oricum ma tot gandesc ca si oboseala asta e buna la ceva. Cand in sfarsit, sper eu cat de repede, isi va regla mormolocul somnul atunci cu siguranta ca voi progresa mult mai repede cu antrenamentele. Pana atunci fac ce pot, cum pot si incerc sa raman pe linia de plutire.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Despre concurs pot spune ca a fost impecabil organizat si chiar daca se anunta un pic de ploaie, pana la urma vremea a tinut cu noi si am ramas uscati.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">In schimb, a batut vantul si pe aolcuri la proba de bicicleta chiar se simteau rafalele pe langa baza de caiac.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Felicitari Smartatletic, felicitari si celor peste <span style="font-size: small;">70</span> de concurenti care au venit pentru prima oara la acest concurs, asa ca mine anul trecut si sper ca experienta a fost una pe masura. Deasemenea felicitari si lui Bogdan Antohe, unul din creierele din spatele acestui concurs, pentru terminarea primului lui triatlon. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Tot pentru prima oara<span style="font-size: small;"> l-am avut pe tatal meu ca susti<span style="font-size: small;">nator din tribuna<span style="font-size: small;">, asa ca antrenament pentru Ironman<span style="font-size: small;">. <span style="font-size: small;">I-a placut<span style="font-size: small;"> si totodata a vazut ca aceste concursuri sunt "serious business" si ca <span style="font-size: small;"><span style="font-size: small;">incet<span style="font-size: small;">,</span> in Romania, spo<span style="font-size: small;">rtul incepe sa prinda contur.</span></span> </span></span></span></span></span></span></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cat despre podium, la individual baieti s-a pastrat acelasi nume ca anul trecut pentru locul intai, si anume Cristian Lutic, care a reusit sa termine sub o ora acest concurs. Eu personal l-am vazut doar la start, sa zic asa primii 300 de metri apoi la final cand am stat un pic de vorba cu el. Nu stiu cum o sa impace bacul de anul acesta cu concursurile dar sper sa participe la cat mai multe si bafta la examene. </span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Locul doi a fost adjudecat de Daniel Attila iar pe locul trei a urcat Alexandru Ciocan.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">La stafeta, la fel ca si anul trecut, echipa Ro Club Maraton formata din Vlad Victor, Gabi Solomon si Razvan Staicu a urcat pe prima treapta a podiumului in sub o ora, urmati la 9 secunde de echipa Smartatletic si la mai bine de un minut de echipa Happy tree friends.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Echipa Aventuria, unde la proba de alergare a concurat Marius iar la inot, Marius Lazarescu, a terminat pe locul patru. Data viitoare luati podium, s-a auzit?</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Desi la editia cu numarul doi, acest concurs a adunat peste 250 de concurenti. In curand nu o sa mai incapem in bazinul olimpic. Mai multi concurenti, mai bine pregatiti si tot mai multi care participa pentru prima oara <span style="font-size: small;">la un astfel de concurs</span>.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Triatlonul ia amploare in Romania si asta e bine.</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Cat despre urmatorul meu concurs, deja am stabilit cu Nasturel. Facem un concurs "care doarme mai mult" desi la modul cum evolueaza lucrurile, cu siguranta nu ma lasa sa castig ca apoi sa ma tina treaz vreo cateva zile sa ma invete minte. Serios vorbind, sper sa fie crosul de la Ecomaraton, dar vedem cum ne miscam pana atunci. Poate si o iesire la Triatlonul fara asfalt asa ca un ultim antrenament-concurs inainte de Ironman, dar cine stie...</span></span></div>
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Aaaa, era sa uit, nu stiu cat de greu este sau ce inseamna din punct de vedere material dar poate la anul <span style="font-size: small;">incercati sa </span>puneti si pe medalie data concursului ca sa vedem si noi peste 10 ani cand am participat.</span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Felicitari inca o data baietilor de la Smartatletic, concurentilor cat si sustinatorilor. </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">La mai mare!</span></span></div>
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Cristian Bostinahttp://www.blogger.com/profile/09297137239489931128noreply@blogger.com0