ASTEKO+ENTRENAMENDUAK

  || Kiroldegian nagoela aprobetxatuz 16:30etan. || **//__Gimnasia:__ //** · 15-20’ beroketa eta estiramentuak. · Txirrindularitzan erabiltzen diren giharrak indartzeko zenbait "gimnasia ariketak" burutu · 15-20’ luzaketak eta arnasketa. || Ikastolatik ateratzean 17ak aldera. || **//__Txirrindularitza (1:30h):__ //** · 15’ beroketa moduan. · 2 x 5’/1’ desarrollo guztia erabiliz. · 3 x 3’/10’ %5 duen aldapa batean, erritmo lasaian. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">Errito eta desarrollo erosoan entrenamendua amaitu arte. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15-20’ luzaketak eta arnasketa. || <span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast;">Ikastolatik ateratzean 17ak aldera. || //**<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__Pilota:__ **// <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15’ beroketa eta estiramentuak (eskumuturrak bereziki). <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">20 sake burutu (10 esku bakoitzarekin) distantzia motzetik eta beste 20 distantzia luzetik. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15’ piloteoan. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">Bikotea baduzu partidutxo bat jokatu. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15-20’ luzaketak eta arnasketa. || <span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast;">Ikastolatik ateratzean 16ak aldera. || **//<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__Igeriketa:__ //** <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15’ beroketa eta estiramentuak. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">300m nahi den estiloan. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">3 x 100m/1’ (50m “krol” eta 50m braza). <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">5 x 75m/30’’ (50m korrika eta 25m “krol”). <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">8 x 25m/20’’ (korrika) <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15-20’ luzaketak eta arnasketa. || <span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast;">Ikastolatik ateratzean 16ak aldera. || **//<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__Txirrindularitza (1:30h):__ //** <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15’ beroketa moduan. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">10’ kadentzia handituz. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">4 x 4’/1’ goranzko terrenoan, kadentzia igoz serie batetik bestera <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">3 x 3’/3’ malda bat igoz. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">Errito eta desarrollo erosoan entrenamendua amaitu arte. || Goizean, 10ak aldera. || **//<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__Hondartzan Korrika:__ //** <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">15’ beroketa. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">20’ korrika (3’ are bustian, 2’ are sekoan). <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">3 x 3’/2’ korrika, ura belaunetaraino dagoelarik. <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">10’ korrika (3’ are bustian, 2’ are sekoan). <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">3’ korrika are bustian ahalik eta azkarren <span style="font-family: Symbol; color: black; msofareastfontfamily: Symbol; mso-list: Ignore; msobidifontfamily: Symbol; msolist: Ignore; msothemecolor: text1;">· <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">15-20’ luzaketak eta arnasketa. <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;"> || __**//OHARRA://**__<span style="line-height: 115%; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast;"> Lasterketa larunbatean bada ostiralean atsedena egin eta igandean burutu ostiraleko entrenamendua eta lasterketak bi egunetan badaude hurrengo asteko astelehenean gimnasia egin ordez, 1h.ko bizikleta saio lasaia egingo nuke, errekuperatzeko asmoz.
 * <span style="font-family: 'Cooper Black', 'serif'; font-size: 22pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast; mso-ansi-language: ES; msoansilanguage: ES;">__APIRILAREN AZKEN ASTEKO ENTRENAMENDUAK__
 * <span style="font-family: 'Tempus Sans ITC'; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast; mso-ansi-language: ES; msoansilanguage: ES;">**__ASTELEHENA__** || <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: major-fareast; msofareastthemefont: major-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; msobidifontfamily: 'Times New Roman'; mso-bidi-theme-font: major-bidi; msothemecolor: text1; msobidithemefont: major-bidi;">**__NOIZ__**
 * <span style="font-family: 'Tempus Sans ITC'; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast; mso-ansi-language: ES; msoansilanguage: ES;">__**ASTEARTEA**__ || <span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; msobidifontfamily: 'Times New Roman'; mso-bidi-theme-font: major-bidi; msothemecolor: text1; msobidithemefont: major-bidi;">**__NOIZ__**
 * **<span style="font-family: 'Tempus Sans ITC'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-ansi-language: ES;">__ASTEAZKENA__ ** || **<span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast;">__NOIZ__ **
 * **<span style="font-family: 'Tempus Sans ITC'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-ansi-language: ES;">__OSTEGUNA__ ** || **<span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast;">__NOIZ__ **
 * **<span style="font-family: 'Tempus Sans ITC'; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-ansi-language: ES;">__OSTIRALA__ ** || **//<span style="font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast;">__NOIZ__ //**
 * **<span style="font-family: 'Tempus Sans ITC'; color: black; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-ansi-language: ES; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__LARUNBATA__ ** || **//<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__NOIZ__ //**<span style="color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; msofareastfontfamily: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; msofareastthemefont: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; msobidifontfamily: 'Times New Roman'; mso-bidi-theme-font: major-bidi; msothemecolor: text1; msobidithemefont: major-bidi;">
 * **<span style="font-family: 'Tempus Sans ITC'; color: black; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-ansi-language: ES; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-bidi-theme-font: major-bidi;">__IGANDEA__ ** |||| <span style="font-family: 'Cambria', 'serif'; color: black; font-size: 10pt; mso-fareast-font-family: 'Times New Roman'; mso-fareast-theme-font: minor-fareast; mso-bidi-font-family: 'Times New Roman'; mso-themecolor: text1; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; mso-bidi-theme-font: major-bidi;">Anai-arreben lasterketa ikustera bizikletan joan. ||