Оценок - 3, средний балл: 4
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Фрагмент инструкции
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 1 1 2 2 4 4 4 4 4 4 4 4 4 4 4 4 3 2 1 1 L2 2 2 3 3 5 5 5 5 5 5 5 5 5 5 5 5 4 3 2 2 L3 3 3 4 4 6 6 6 6 6 6 6 6 6 6 6 6 5 4 3 3 L4 4 4 5 5 7 7 7 7 7 7 7 7 7 7 7 7 6 5 4 4 L5 5 5 6 6 8 8 8 8 8 8 8 8 8 8 8 8 7 6 5 5 L6 6 6 7 7 9 9 9 9 9 9 9 9 9 9 9 9 8 7 6 6 L7 7 7 8 8 10 10 10 10 10 10 10 10 10 10 10 10 9 8 7 7 L8 8 8 9 9 11 11 11 11 11 11 11 11 11 11 11 11 10 9 8 8 L9 9 9 10 10 12 12 12 12 12 12 12 12 12 12 12 12 11 10 9 9 L10 10 10 11 11 13 13 13 13 13 13 13 13 13 13 13 13 12 11 10 10 INCLINE ROLLING HILLS: Each Level incline value (speed=0.6mph) Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 0 2 3 4 3 2 0 2 3 4 3 2 0 2 3 4 3 2 1 0 L2 1 3 4 5 4 3 1 3 4 5 4 3 1 3 4 5 4 3 2 1 L3 2 4 5 6 5 4 2 4 5 6 5 4 2 4 5 6 5 4 3 2 L4 3 5 6 7 6 5 3 5 6 7 6 5 3 5 6 7 6 5 4 3 L5 4 6 7 8 7 6 4 6 7 8 7 6 4 6 7 8 7 6 5 4 L6 5 7 8 9 8 7 5 7 8 9 8 7 5 7 8 9 8 7 6 5 L7 6 8 9 10 9 8 6 8 9 10 9 8 6 8 9 10 9 8 7 6 L8 7 9 10 11 10 9 7 9 10 11 10 9 7 9 10 11 10 9 8 7 L9 8 10 11 12 11 10 8 10 11 12 11 10 8 10 11 12 11 10 9 8 L10 9 11 12 13 12 11 9 11 12 13 12 11 9 11 12 13 12 11 10 9 INCLINE TRAINING INTERVAL: Each Level incline value (speed=0.6mph) Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 0 0 4 0 0 4 0 0 4 0 0 4 0 0 4 0 0 4 0 0 L2 1 1 5 1 1 5 1 1 5 1 1 5 1 1 5 1 1 5 1 1 L3 2 2 6 2 2 6 2 2 6 2 2 6 2 2 6 2 2 6 2 2 L4 3 3 7 3 3 7 3 3 7 3 3 7 3 3 7 3 3 7 3 3 L5 4 4 8 4 4 8 4 4 8 4 4 8 4 4 8 4 4 8 4 4 L6 5 5 9 5 5 9 5 5 9 5 5 9 5 5 9 5 5 9 5 5 L7 6 6 10 6 6 10 6 6 10 6 6 10 6 6 10 6 6 10 6 6 L8 7 7 11 7 7 11 7 7 11 7 7 11 7 7 11 7 7 11 7 7 L9 8 8 12 8 8 12 8 8 12 8 8 12 8 8 12 8 8 12 8 8 L10 9 9 13 9 9 13 9 9 13 9 9 13 9 9 13 9 9 13 9 9 COMPUTER OPERATION ENDURANCE TRAINING INCLINE INTERVAL: Each Level incline value (speed=0.6mph) Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 1 1 4 4 1 4 4 1 4 4 1 4 4 1 4 4 1 4 4 1 L2 2 2 5 5 2 5 5 2 5 5 2 5 5 2 5 5 2 5 5 2 L3 3 3 6 6 3 6 6 3 6 6 3 6 6 3 6 6 3 6 6 3 L4 4 4 7 7 4 7 7 4 7 7 4 7 7 4 7 7 4 7 7 4 L5 5 5 8 8 5 8 8 5 8 8 5 8 8 5 8 8 5 8 8 5 L6 6 6 9 9 6 9 9 6 9 9 6 9 9 6 9 9 6 9 9 6 L7 7 7 10 10 7 10 10 7 10 10 7 10 10 7 10 10 7 10 10 7 L8 8 8 11 11 8 11 11 8 11 11 8 11 11 8 11 11 8 11 11 8 L9 9 9 12 12 9 12 12 9 12 12 9 12 12 9 12 12 9 12 12 9 L10 10 10 13 13 10 13 13 10 13 13 10 13 13 10 13 13 10 13 13 10 MOUNTAIN SUMMIT: Each Level incline value (speed=0.6mph) Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 0 0 1 1 2 2 3 3 4 4 5 5 4 4 3 3 2 2 1 1 L2 1 1 2 2 3 3 4 4 5 5 6 6 5 5 4 4 3 3 2 2 L3 2 2 3 3 4 4 5 5 6 6 7 7 6 6 5 5 4 4 3 3 L4 3 3 4 4 5 5 6 6 7 7 8 8 7 7 6 6 5 5 4 4 L5 4 4 5 5 6 6 7 7 8 8 9 9 8 8 7 7 6 6 5 5 L6 5 5 6 6 7 7 8 8 9 9 10 10 9 9 8 8 7 7 6 6 L7 6 6 7 7 8 8 9 9 10 10 11 11 10 10 9 9 8 8 7 7 L8 7 7 8 8 9 9 10 10 11 11 12 12 11 11 10 10 9 9 8 8 L9 8 8 9 9 10 10 11 11 12 12 13 13 12 12 11 11 10 10 9 9 L10 9 9 10 10 11 11 12 12 13 13 14 14 13 13 12 12 11 11 10 10 VALLEY RUN: Each Level speed & incline value Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 1.5 2.0 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 2.0 1.5 4 4 4 3 3 2 2 1 1 0 0 1 1 2 2 3 3 4 4 4 L2 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 5 5 5 4 4 3 3 2 2 1 1 2 2 3 3 4 4 5 5 5 L3 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 6 6 6 5 5 4 4 3 3 2 2 3 3 4 4 5 5 6 6 6 L4 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 7 7 7 6 6 5 5 4 4 3 3 4 4 5 5 6 6 7 7 7 L5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 8 8 8 7 7 6 6 5 5 4 4 5 5 6 6 7 7 8 8 8 L6 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 9 9 9 8 8 7 7 6 6 5 5 6 6 7 7 8 8 9 9 9 L7 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 10 10 10 9 9 8 8 7 7 6 6 7 7 8 8 9 9 10 10 10 L8 5.0 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 11 11 11 10 10 9 9 8 8 7 7 8 8 9 9 10 10 11 11 11 L9 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 12 12 12 11 11 10 10 9 9 8 8 9 9 10 10 11 11 12 12 12 L10 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.5 8.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 13 13 13 12 12 11 11 10 10 9 9 10 10 11 11 12 12 13 13 13 COMPUTER OPERATION CROSS TRAINING: Each Level speed & incline value Seg. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 L1 1.5 2.0 3.5 3.0 4.0 2.5 3.0 3.0 4.0 2.0 2.0 2.0 2.0 2.0 2.0 2.0 2.0 2.0 2.0 1.5 0 0 0 0 0 0 0 0 0 0 1 5 4 5 2 3 5 4 2 0 L2 2.0 2.5 4.0 3.5 4.5 3.0 3.5 3.5 4.5 2.5 2.5 2.5 2.5 2.5 2.5 2.5 2.5 2.5 2.5 2.0 1 1 1 1 1 1 1 1 1 1 2 6 5 6 3 4 6 5 3 1 L3 2.5 3.0 4.5 4.0 5.0 3.5 4.0 4.0 5.0 3.0 3.0 3.0 3.0 3.0 3.0 3.0 3.0 3.0 3.0 2.5 2 2 2 2 2 2 2 2 2 2 3 7 6 7 4 5 7 6 4 2 L4 3.0 3.5 5.0 4.5 5.5 4.0 4.5 4.5 5.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.5 3.0 3 3 3 3 3 3 3 3 3 3 4 8 7 8 5 6 8 7 5 3 L5 3.5 4.0 5.5 5.0 6.0 4.5 5.0 5.0 6.0 4.0 4.0 4.0 4.0 4....