{"id":1231,"date":"2020-12-06T00:55:29","date_gmt":"2020-12-06T00:55:29","guid":{"rendered":"https:\/\/blog.ngocha.biz\/?p=1231"},"modified":"2026-05-27T18:23:49","modified_gmt":"2026-05-27T18:23:49","slug":"trai-nghiem-vietnam-mountain-marathon-100km-2020-mot-cai-ket-co-hau","status":"publish","type":"post","link":"https:\/\/blog.ngocha.biz\/?p=1231","title":{"rendered":"Tr\u1ea3i nghi\u1ec7m Vietnam Mountain Marathon 100km 2020 \u2013 M\u1ed9t c\u00e1i k\u1ebft c\u00f3 h\u1eadu"},"content":{"rendered":"<p>Trong b\u00e0i vi\u1ebft v\u1ec1 <a href=\"https:\/\/chienluocsong.com\/trai-nghiem-vietnam-jungle-marathon-2019-70km\/\">Tr\u1ea3i nghi\u1ec7m Vietnam Jungle Marathon 2019 (70km)<\/a> v\u00e0o th\u00e1ng 5\/2019 m\u00ecnh c\u00f3 vi\u1ebft \u1edf \u0111\u1ea7u b\u00e0i &#8220;<strong><span style=\"color: #800080;\"> C\u00f3 nhi\u1ec1u th\u1ee9 ch\u00fang ta th\u1ef1c hi\u1ec7n v\u00e0 c\u1ee9 ti\u1ebfn l\u00ean gi\u1ed1ng nh\u01b0 tr\u00f4i theo d\u00f2ng n\u01b0\u1edbc ch\u1ea3y m\u00e0 khi \u1edf l\u00fac b\u1eaft \u0111\u1ea7u ta c\u0169ng ch\u1ec9 coi \u0111\u00f3 nh\u01b0 l\u00e0 m\u1ed9t l\u1ef1a ch\u1ecdn b\u00ecnh th\u01b0\u1eddng&#8221;<\/span><\/strong>. M\u00ecnh \u0111\u0103ng k\u00fd 100km ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 v\u00ec sau 70km kh\u00f4ng c\u00f3 c\u1ef1 ly 71km; ch\u1ec9 c\u00f3 100 v\u1eady th\u00ec \u0111\u0103ng k\u00fd 100. M\u00ecnh \u0111\u0103ng k\u00fd 100km v\u00ec ngh\u0129 r\u1eb1ng \u0111\u00f3 l\u00e0 vi\u1ec7c ph\u1ea3i l\u00e0m ch\u1ee9 kh\u00f4ng h\u1ec1 xu\u1ea5t ph\u00e1t t\u1eeb vi\u1ec7c ph\u00e2n t\u00edch m\u00ecnh c\u00f3 l\u00e0m \u0111\u01b0\u1ee3c kh\u00f4ng.<\/p>\n<p>N\u0103m 2019, m\u00ecnh \u0111\u00e3 ph\u1ea3i d\u1eebng cu\u1ed9c \u0111ua t\u1ea1i CP2 (km th\u1ee9 55) trong s\u1ef1 ti\u1ebfc nu\u1ed1i v\u1ec1 1 n\u0103m c\u1ed1 g\u1eafng nh\u01b0ng c\u00f3 \u0111\u01b0\u1ee3c c\u1ea3m h\u1ee9ng v\u1ec1 m\u1ed9t m\u1ee5c ti\u00eau l\u1edbn v\u1eabn c\u00f2n \u0111\u00f3 \u0111\u1ec3 ph\u1ea5n \u0111\u1ea5u.<\/p>\n<p>Gi\u00e1m \u0111\u1ed1c gi\u1ea3i ch\u1ea1y VMM, David Lloyd, \u0111\u00e3 ph\u00e1t bi\u1ec3u \u0111\u1ea1i \u00fd tr\u01b0\u1edbc gi\u1edd xu\u1ea5t ph\u00e1t c\u1ee7a c\u1ef1 ly 100km v\u00e0o 21h t\u1ed1i 20\/11\/2020 l\u00e0: Ch\u1ec9 c\u1ea7n b\u1ea1n d\u00e1m c\u00f3 m\u1eb7t \u1edf v\u1ea1ch xu\u1ea5t ph\u00e1t c\u1ee7a c\u1ef1 ly 100km th\u00ec b\u1ea1n \u0111\u00e3 r\u1ea5t d\u0169ng c\u1ea3m r\u1ed3i khi m\u00e0 60% V\u0110V 100km c\u1ee7a n\u0103m 2019 \u0111\u00e3 kh\u00f4ng th\u1ec3 ho\u00e0n th\u00e0nh. C\u00f3 l\u1ebd m\u1ed7i n\u0103m h\u1ecd ch\u1ec9 gi\u1edbi h\u1ea1n con s\u1ed1 tham d\u1ef1 100km ch\u1ec9 h\u01a1n 200 m\u1ed9t ch\u00fat nh\u1eb1m \u0111\u1ee7 s\u1ee9c \u0111\u1ea3m b\u1ea3o s\u1ef1 an to\u00e0n cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean.<\/p>\n<p><strong>Vietnam moutain Marathon 100km<\/strong> l\u00e0 c\u1ef1 ly \u0111\u01b0\u1ee3c c\u00f4ng nh\u1eadn kh\u00f3 nh\u1ea5t t\u1ea1i Vi\u1ec7t Nam cho t\u1edbi th\u1eddi \u0111i\u1ec3m n\u00e0y. \u0110\u00e2y l\u00e0 gi\u1ea3i th\u1ef1c s\u1ef1 r\u1ea5t th\u00e1ch th\u1ee9c v\u00ec b\u1ea1n ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi th\u1eddi gian v\u1eadn \u0111\u1ed9ng r\u1ea5t d\u00e0i l\u00ean t\u1edbi 24 gi\u1edd li\u00ean t\u1ee5c (m\u00e0 trong \u0111\u1eddi s\u1ed1ng h\u00e0ng ng\u00e0y, ngay c\u1ea3 trong l\u00fac luy\u1ec7n t\u1eadp c\u0169ng kh\u00f4ng bao gi\u1edd k\u00e9o d\u00e0i nh\u01b0 th\u1ebf). Th\u1eddi gian k\u00e9o d\u00e0i s\u1ebd ph\u00e1 v\u1ee1 c\u00e1c quy lu\u1eadt sinh h\u1ecdc c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a m\u1ecdi b\u1ed9 ph\u1eadn trong c\u01a1 th\u1ec3 bao g\u1ed3m c\u1ea3 tim.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y m\u1ee9c \u0111\u1ed9 kh\u00f3 c\u1ee7a c\u1ef1 ly n\u00e0y khi search tr\u00ean m\u1ea1ng; v\u00e0 n\u1ebfu b\u1ea1n \u0111\u00e3 \u0111\u0103ng k\u00fd ho\u1eb7c d\u1ef1 \u0111\u1ecbnh \u0111\u0103ng k\u00fd th\u00ec ch\u1eafc c\u0169ng \u0111\u00e3 ph\u1ea3i ch\u1ea1y c\u00e1c c\u1ef1 ly th\u1ea5p h\u01a1n r\u1ed3i n\u00ean s\u1ebd hi\u1ec3u kh\u00f3 kh\u0103n.<\/p>\n<p>\u0110a ph\u1ea7n ng\u01b0\u1eddi tham d\u1ef1 100km \u0111\u1ec1u l\u00e0 d\u00e2n v\u0103n ph\u00f2ng ch\u00ednh hi\u1ec7u c\u00f3 th\u1eddi gian ng\u1ed3i b\u00ean m\u00e1y t\u00ednh nhi\u1ec1u h\u01a1n \u1edf tr\u1ea1ng th\u00e1i \u0111\u1ee9ng, ho\u1ea1t \u0111\u1ed9ng n\u00e3o nhi\u1ec1u h\u01a1n ch\u00e2n tay. Ng\u01b0\u1eddi s\u1eb5n s\u00e0ng chi 4 tri\u1ec7u ti\u1ec1n v\u00e9 ch\u1ec9 \u0111\u1ec3 tham gia m\u1ed9t gi\u1ea3i nh\u01b0 VMM. H\u1ecd ch\u0103m ch\u1ec9 luy\u1ec7n t\u1eadp v\u00e0o l\u00fac r\u1ea3nh r\u1ed7i nh\u01b0ng v\u1eabn kh\u00f4ng l\u00e0 g\u00ec so v\u1edbi th\u1eddi gian ng\u1ed3i. \u0110a ph\u1ea7n nh\u1eefng ng\u01b0\u1eddi tham gia c\u1ef1 ly 100km c\u0169ng \u0111\u1ec1u t\u1ea7m tu\u1ed5i m\u00ecnh, n\u0103m nay, m\u00ecnh ch\u1ec9 x\u1ebfp th\u1ee9 38 h\u1ea1ng l\u1ee9a tu\u1ed5i trong t\u1ed5ng s\u1ed1 kho\u1ea3ng 70% ng\u01b0\u1eddi v\u1ec1 \u0111\u01b0\u1ee3c \u0111\u00edch n\u0103m 2020.<\/p>\n<p>S\u1ef1 ki\u1ec7n<strong> Vietnam Mountain Marathon<\/strong> ( VMM)\u00a0 di\u1ec5n ra th\u00e1ng 9 h\u00e0ng n\u0103m, b\u1ecb l\u00f9i sang th\u00e1ng 11 n\u0103m 2020, lu\u00f4n l\u00e0 n\u01a1i b\u1ea1n c\u00f3 th\u1ec3 g\u1eb7p m\u1ecdi v\u0111v tr\u00ean c\u1ea3 n\u01b0\u1edbc v\u1edbi \u0111\u1ee7 s\u1eafc \u00e1o c\u00e2u l\u1ea1c b\u1ed9, \u0111\u1ee7 gi\u1ecdng n\u00f3i 3 mi\u1ec1n. S\u1ef1 ki\u1ec7n \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o gi\u1edbi phong tr\u00e0o th\u1eeba nh\u1eadn l\u00e0 ng\u00e0y h\u1ed9i c\u1ee7a runner ba mi\u1ec1n, ng\u00e0y \u0111\u01b0\u1ee3c ch\u1edd mong nh\u1ea5t n\u0103m; c\u1ee7a c\u1ea3 nh\u1eefng ng\u01b0\u1eddi m\u1edbi h\u00e1o h\u1ee9c v\u1edbi nh\u1eefng c\u1ef1 ly ng\u1eafn \u0111\u1ea7u ti\u00ean l\u1eabn nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n quay l\u1ea1i v\u1edbi m\u1ee5c ti\u00eau cao h\u01a1n ho\u1eb7c ph\u1ee5c th\u00f9 n\u0103m tr\u01b0\u1edbc. N\u0103m nay v\u00ec covid n\u00ean l\u00f9i l\u1ea1i 2 th\u00e1ng d\u1eabn t\u1edbi kh\u00f4ng kh\u00ed l\u1ea1nh h\u01a1n v\u00e0o bu\u1ed5i \u0111\u00eam v\u00e0 kh\u00f4ng c\u00f2n v\u1ebb \u0111\u1eb9p c\u1ee7a c\u00e1nh \u0111\u1ed3ng l\u00faa v\u00e0ng \u00f3ng.<\/p>\n<p>M\u00ecnh quay l\u1ea1i Sapa l\u1ea7n th\u1ee9 4 v\u00e0 \u0111\u00e3 kh\u00e9p tr\u1ecdn v\u00f2ng ch\u1ea1y \u0111\u1ee7 103km trong 24 gi\u1edd 39 ph\u00fat, ho\u00e0n th\u00e0nh nh\u1eefng g\u00ec c\u00f2n dang d\u1edf n\u0103m 2019. Gi\u1ed1ng nh\u01b0 c\u00e1c l\u1ea7n ch\u1ea1y kh\u00e1c, m\u00ecnh c\u00f3 m\u1ed9t b\u00e0i vi\u1ebft chia s\u1ebb v\u1edbi kinh nghi\u1ec7m v\u00e0 c\u1ea3m x\u00fac cho nh\u1eefng ng\u01b0\u1eddi c\u00f3 \u00fd \u0111\u1ecbnh ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u1ec3 hi\u1ec3u nh\u1eefng ng\u01b0\u1eddi tham gia \u0111\u00e3 ph\u1ea3i chu\u1ea9n b\u1ecb v\u00e0 l\u00e0m g\u00ec trong m\u1ed9t cu\u1ed9c \u0111ua 100km \u0111\u01b0\u1eddng n\u00fai.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17709 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-1024x697.jpg\" alt=\"\" width=\"696\" height=\"474\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-1024x697.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-300x204.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-768x523.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-1536x1045.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-2048x1393.jpg 2048w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-696x474.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-1068x727.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/certificate-1024-617x420.jpg 617w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 c\u00f3 m\u1ed9t v\u00e0i c\u00e2u h\u1ecfi m\u00e0 h\u1ea7u nh\u01b0 ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00e0o c\u0169ng t\u1eebng ph\u1ea3i tr\u1ea3 l\u1eddi v\u00e0i l\u1ea7n m\u00e0 m\u00ecnh mu\u1ed1n tr\u1ea3 l\u1eddi ngay t\u1eeb \u0111\u1ea7u b\u00e0i:<\/p>\n<ul>\n<li>Ch\u1ea1y c\u00f3 gi\u1ea3i th\u01b0\u1edfng g\u00ec kh\u00f4ng? Cho d\u00f9 c\u00f3 v\u1ec1 nh\u1ea5t th\u00ec c\u0169ng ch\u1ec9 \u0111\u01b0\u1ee3c con tr\u00e2u g\u1ed7 l\u00e0m k\u1ef7 ni\u1ec7m th\u00f4i. C\u00f2n l\u1ea1i t\u1ea5t c\u1ea3 nh\u1eefng ng\u01b0\u1eddi v\u1ec1 \u0111\u01b0\u1ee3c \u0111\u00edch \u0111\u00fang h\u1ea1n th\u00ec x\u1ebfp chung v\u00e0o gi\u1ea3i &#8230;. t\u01b0 :P, \u0111\u01b0\u1ee3c c\u00e1i huy ch\u01b0\u01a1ng finisher.<\/li>\n<li>V\u1eady t\u1ea1i sao ph\u1ea3i ch\u1ea1y h\u00e0nh x\u00e1c l\u00e0m g\u00ec? C\u1ee9 tr\u1edf th\u00e0nh ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 \u0111i, b\u1ea1n s\u1ebd g\u1eb7p kh\u00f3 kh\u0103n \u1edf nh\u1eefng ng\u00e0y \u0111\u1ea7u ti\u00ean nh\u01b0ng r\u1ed3i b\u1ea1n s\u1ebd th\u1ea5y ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao c\u00f3 th\u1ec3 \u0111i c\u00f9ng m\u00ecnh t\u1edbi cu\u1ed1i \u0111\u1eddi.<\/li>\n<li>Ch\u1ea1y 100km c\u00f3 ng\u1ee7 l\u00fac n\u00e0o kh\u00f4ng? Kh\u00f4ng, b\u1ea1n ph\u1ea3i v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c c\u01a1n bu\u1ed3n ng\u1ee7, vi\u1ec7c di chuy\u1ec3n l\u00e0 li\u00ean t\u1ee5c.<\/li>\n<li>C\u00f3 ph\u1ea3i h\u1ea7u h\u1ebft th\u1eddi gian l\u00e0 \u0111i b\u1ed9 kh\u00f4ng? Kh\u00f4ng, ch\u1ec9 \u0111i b\u1ed9 khi l\u00ean d\u1ed1c; c\u00f2n l\u1ea1i \u0111\u01b0\u1eddng b\u1eb1ng v\u00e0 d\u1ed1c xu\u1ed1ng \u0111\u1ec1u ph\u1ea3i ch\u1ea1y. N\u1ebfu b\u1ea1n \u0111ang trong cu\u1ed9c thi 100km m\u00e0 kh\u00f4ng th\u1ec3 ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng th\u00ec x\u00e1c \u0111\u1ecbnh l\u00e0 s\u1ebd ph\u1ea3i d\u1eebng t\u1ea1i m\u1ed9t \u0111i\u1ec3m CP (Check point) n\u00e0o \u0111\u00f3 v\u00ec qu\u00e1 COT ( Cut Of Time). C\u00e1c COT \u0111\u1eb7t ra c\u1ef1c kh\u1eaft khe v\u00e0 ng\u00e0y m\u1ed9t thu h\u1eb9p l\u1ea1i v\u1edbi \u0111\u01b0\u1eddng ch\u1ea1y kh\u00f3 l\u00ean qua c\u00e1c n\u0103m.<\/li>\n<\/ul>\n<h1><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17715 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/map-1024x565.png\" alt=\"B\u1ea3n \u0111\u1ed3 VMM100km\" width=\"696\" height=\"384\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/map-1024x565.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/map-300x166.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/map-768x424.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/map-696x385.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/map-1068x590.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/map-761x420.png 761w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/h1>\n<h1><span style=\"font-size: 14pt; color: #3366ff;\"><strong>Giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb<\/strong><\/span><\/h1>\n<p>T\u1eeb th\u00e1ng 9\/2019, sau DNF \u0111\u1ea7u ti\u00ean, m\u00ecnh nh\u1eadn th\u1ea5y l\u00e0 \u0111\u00e3 tham gia VMM100km v\u1edbi suy ngh\u0129 qu\u00e1 ng\u00e2y th\u01a1, c\u1ee9 ngh\u0129 r\u1eb1ng 100 ch\u1ec9 l\u00e0 70+30, m\u00e0 70 th\u00ec \u0111\u00e3 ho\u00e0n th\u00e0nh n\u0103m tr\u01b0\u1edbc r\u1ed3i. Th\u1ef1c t\u1ebf b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 \u0111i b\u1ed9 to\u00e0n th\u1eddi gian c\u1ef1 ly 42km m\u00e0 v\u1eabn ho\u00e0n th\u00e0nh, ch\u1ea1y ch\u00fat \u00edt \u1edf c\u1ef1 ly 70km v\u1eabn k\u1ecbp COT nh\u01b0ng v\u1edbi 100km th\u00ec \u0111\u00f3 l\u00e0 \u0111i b\u1ed9 nhanh t\u1ed1i thi\u1ec3u pace 12p00 v\u1edbi d\u1ed1c l\u00ean v\u00e0 ch\u1ea1y t\u1ed1i thi\u1ec3u pace 7p00 khi \u0111\u01b0\u1eddng b\u1eb1ng ho\u1eb7c d\u1ed1c xu\u1ed1ng. \u0110\u00f3 l\u00e0 l\u00fd do m\u00e0 kh\u00f4ng m\u1ea5y ng\u01b0\u1eddi ngay t\u1ea1i l\u1ea7n \u0111\u1ea7u ti\u00ean thi \u0111\u1ea5u 100km m\u00e0 ho\u00e0n th\u00e0nh.<\/p>\n<p>H\u00e3y ngh\u0129 t\u1edbi b\u1ea1n \u0111\u00e3 m\u1ec7t th\u1ebf n\u00e0o khi ch\u1ea1y 21km \u0111\u01b0\u1eddng b\u1eb1ng l\u1ea7n g\u1ea7n \u0111\u00e2y, hay th\u1eadm ch\u00ed l\u00e0 42km l\u1ea7n g\u1ea7y \u0111\u00e2y. 100 km l\u00e0 2,5 l\u1ea7n c\u1ef1 ly marathon v\u00e0 v\u1edbi \u0111\u01b0\u1eddng n\u00fai hi\u1ec3m tr\u1edf.<\/p>\n<p>Bi\u1ebft r\u1ea5t r\u00f5 \u0111i\u1ec3m y\u1ebfu th\u1ec3 l\u1ef1c c\u1ee7a m\u00ecnh n\u00ean m\u00ecnh \u0111\u00e3 \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i c\u00e1c n\u1ed9i dung luy\u1ec7n t\u1eadp, th\u1eddi gian d\u00e0nh ra v\u1eabn v\u1eady, trung b\u00ecnh 8 ti\u1ebfng\/ tu\u1ea7n.<\/p>\n<p>M\u00ecnh c\u00f3 3 n\u1ed9i dung t\u1eadp ch\u00ednh:<\/p>\n<p><span style=\"font-size: 14pt; color: #3366ff;\"><strong>T\u1eadp \u0111\u1ec3 t\u0103ng s\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean: <\/strong><\/span><\/p>\n<p>S\u1ee9c m\u1ea1nh th\u00e2n tr\u00ean l\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a m\u00ecnh n\u00f3 ng\u0103n c\u1ea3n ch\u1ea1y nhanh, ngay c\u1ea3 ch\u1ea1y ch\u1eadm c\u0169ng m\u1ea5t s\u1ee9c; l\u1ea1i c\u00e0ng v\u1ea5t v\u1ea3 khi leo n\u00fai. H\u00e3y th\u1eed t\u01b0\u1edfng ph\u1ea7n th\u00e2n tr\u00ean, t\u1eeb b\u1ee5ng l\u00ean, c\u1ee7a b\u1ea1n y\u1ebfu th\u00ec m\u1ed7i b\u01b0\u1edbc ch\u1ea1y s\u1ebd t\u1ea1o ra s\u1ef1 rung l\u1eafc gi\u1ed1ng nh\u01b0 m\u1ed9t t\u00fai m\u1ee1. Ch\u00e2n b\u1ea1n v\u1eabn s\u1eed d\u1ee5ng \u0111\u1ec3 \u0111i b\u1ed9 h\u00e0ng ng\u00e0y cho d\u00f9 t\u1eadp th\u1ec3 thao hay kh\u00f4ng nh\u01b0ng th\u00e2n tr\u00ean b\u1ea1n s\u1ebd h\u1ea7u nh\u01b0 kh\u00f4ng d\u00f9ng s\u1ee9c m\u1ea5y n\u1ebfu kh\u00f4ng ch\u00fa t\u00e2m luy\u1ec7n t\u1eadp n\u00f3.<\/p>\n<p>\u0110\u1ec3 c\u1ea3i thi\u1ec7n ph\u1ea7n th\u00e2n tr\u00ean m\u00ecnh tham gia l\u1edbp body combat m\u1ed7i tu\u1ea7n 2 bu\u1ed5i v\u00e0 m\u1ed9t \u00edt t\u1ea1 \u0111\u00f2n. Vi\u1ec7c t\u1eadp xen k\u1ebd gi\u00fap ch\u00e2n \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i trong khi nh\u1ecbp tim v\u1eabn c\u00f3 th\u1ec3 \u0111\u1ea9y l\u00ean zone 4 gi\u1ed1ng nh\u01b0 m\u1ed9t bu\u1ed5i ch\u1ea1y interval ( Interval l\u00e0 m\u1ed9t b\u00e0i t\u1eadp trong ch\u1ea1y b\u1ed9 khi b\u1ea1n ch\u1ea1y nhanh \u0111\u1ec3 t\u0103ng nh\u1ecbp tim xen k\u1ebd \u0111i b\u1ed9 \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim)<\/p>\n<p>Ngo\u00e0i ra n\u0103m 2020 m\u00ecnh \u0111\u00e3 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c s\u1ef1 ph\u1ed1i h\u1ee3p gi\u1eefa th\u00e2n tr\u00ean v\u00e0 th\u00e2n d\u01b0\u1edbi nh\u1ecbp nh\u00e0ng h\u01a1n d\u1eabn t\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1ea1y t\u0103ng l\u00ean v\u00e0 \u0111\u1ee1 m\u1ec7t h\u01a1n. V\u1edbi pace 6p40 m\u00ecnh c\u00f3 th\u1ec3 ch\u1ea1y r\u00e2t tho\u1ea3i m\u00e1i m\u00e0 kh\u00f4ng m\u1ec7t gi\u1ed1ng nh\u01b0 ng\u01b0\u1eddi ta \u0111i b\u1ed9.<\/p>\n<h2><span style=\"color: #3366ff; font-size: 14pt;\"><strong>B\u00e0i ch\u1ea1y d\u00e0i t\u1ed1c \u0111\u1ed9 th\u1ea5p k\u00e9o d\u00e0i xuy\u00ean \u0111\u00eam<\/strong><\/span><\/h2>\n<p>Ch\u1ea1y ban \u0111\u00eam kh\u00e1c v\u1edbi ban ng\u00e0y l\u00e0 n\u00f3 ng\u01b0\u1ee3c h\u1eb3n \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc. C\u01a1 th\u1ec3 \u0111ang hi\u1ec3u l\u00e0 t\u1edbi 22h l\u00e0 \u0111\u01b0\u1ee3c ngh\u1ec9 \u0111\u1ea5y th\u00ec t\u1ef1 nhi\u00ean n\u00f3 ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng. C\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi pha tr\u1ed9n c\u01a1n bu\u1ed3n ng\u1ee7 (m\u00e0 v\u1ed1n ch\u1ea1y ban ng\u00e0y s\u1ebd ko g\u1eb7p ph\u1ea3i) th\u00e0nh m\u00f3n l\u1ea9u th\u1eadp c\u1ea9m ch\u1eb3ng bi\u1ebft t\u1ea3 th\u1ebf n\u00e0o cho ph\u1ea3i. R\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 ph\u1ea3i d\u1eebng l\u1ea1i t\u1ea1i CP2 v\u00e0o 8h s\u00e1ng t\u1ea1i km th\u1ee9 55 v\u00ec ch\u1ed1ng ch\u1ecdi v\u1edbi c\u01a1n bu\u1ed3n ng\u1ee7 qua \u0111\u00eam t\u1edbi khi s\u00e1ng b\u1ea3nh m\u1eaft th\u00ec ki\u1ec7t s\u1ee9c. B\u1ea1n c\u0169ng d\u1ec5 d\u00e0ng tr\u1ea3i nghi\u1ec7m c\u1ea3m gi\u00e1c n\u00e0y khi th\u1ee9c xuy\u00ean \u0111\u00eam l\u00e0m m\u1ed9t c\u00e1i g\u00ec \u0111\u00f3.<\/p>\n<p>Ch\u1ea1y \u0111\u00eam t\u1eeb 22h t\u1edbi g\u1ea7n s\u00e1ng ng\u00e0y h\u00f4m sau \u0111\u1ec3 gia t\u0103ng n\u0103ng l\u1ef1c v\u01b0\u1ee3t c\u01a1n bu\u1ed3n ng\u1ee7 l\u00e0 d\u1ec5 hi\u1ec3u nh\u01b0ng t\u1ea1i sao ph\u1ea3i ch\u1eadm? V\u00ec th\u1ef1c t\u1ebf v\u00e0o race, n\u1ebfu kh\u00f4ng ph\u1ea3i elite t\u1ed1t nh\u1ea5t b\u1ea1n n\u00ean ch\u1ea1y ch\u1eadm pace kho\u1ea3ng 6p40 t\u1edbi 7p20 \u0111\u1ed1i v\u1edbi \u0111\u01b0\u1eddng b\u1eb1ng v\u00e0 pace 5p40 t\u1edbi 6p20 khi d\u1ed1c xu\u1ed1ng, \u0111i b\u1ed9 nhanh pace 12p khi d\u1ed1c &gt; 2%. Pace ch\u1eadm l\u00e0 n\u01a1i m\u00e0 tim c\u1ee7a b\u1ea1n ch\u1ec9 h\u01a1i v\u1ea5t v\u1ea3 m\u1ed9t ch\u00fat so v\u1edbi \u0111i b\u1ed9, n\u01a1i b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec b\u01b0\u1edbc ch\u1ea1y v\u1edbi \u00edt calo ti\u00eau t\u1ed1n nh\u1ea5t, n\u01a1i b\u1ea1n \u00edt ph\u1ea3i d\u00f9ng t\u1edbi s\u1ee9c l\u1ef1c c\u1ee7a c\u01a1 ch\u00e2n, t\u00f3m l\u1ea1i, n\u00f3 l\u00e0 n\u01a1i b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y nhi\u1ec1u ti\u1ebfng t\u1edbi c\u1ea3 ng\u00e0y n\u1ebfu c\u1ea7n.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17728 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-1024x592.jpg\" alt=\"\" width=\"696\" height=\"402\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-1024x592.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-300x173.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-768x444.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-1536x888.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-696x402.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-1068x617.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100-726x420.jpg 726w, https:\/\/chienluocsong.com\/wp-content\/uploads\/chay-dem-vmm100.jpg 2048w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>M\u1ed7i ch\u00fang ta \u0111\u1ec1u c\u00f3 m\u1ed9t t\u1ed1c \u0111\u1ed9 \u01b0a th\u00edch nh\u1ea5t \u0111\u1ecbnh ph\u1ee5 thu\u1ed9c v\u00e0o t\u1ed1 ch\u1ea5t v\u00e0 vi\u1ec7c t\u1eadp luy\u1ec7n. T\u1ed1c \u0111\u1ed9 \u01b0a th\u00edch c\u00e0ng cao th\u00ec c\u00e0ng t\u1ed1t v\u00ec b\u1ea1n duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao v\u1edbi tr\u1ea1ng th\u00e1i tho\u1ea3i m\u00e1i thay v\u00ec th\u1edf h\u1ed3ng h\u1ed9c \u0111\u1ec3 ch\u1eb3ng m\u1ea5y m\u00e0 ph\u1ea3i d\u1eebng l\u1ea1i.<\/p>\n<p>\u1ede t\u1ed1c \u0111\u1ed9 ch\u1eadm b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng l\u1eafng nghe c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh l\u1ea1i \u0111\u1ed9ng t\u00e1c th\u00e2n tr\u00ean cho h\u00e0i h\u00f2a v\u1edbi th\u00e2n d\u01b0\u1edbi. Nh\u1edd v\u1eady t\u1ea1i gi\u1ea3i l\u1ea7n n\u00e0y m\u00ecnh h\u1ea7u nh\u01b0 kh\u00f4ng \u0111i b\u1ed9 v\u1edbi \u0111\u01b0\u1eddng b\u1eb1ng ho\u1eb7c d\u1ed1c l\u00ean d\u01b0\u1edbi 2%. D\u1ed1c xu\u1ed1ng th\u00ec c\u00e0ng ph\u1ea3i ch\u1ea1y. M\u00ecnh \u0111\u1ec3 \u00fd c\u00f3 ng\u01b0\u1eddi xu\u1ed1ng d\u1ed1c th\u00ec ch\u1ea1y nh\u01b0ng \u0111\u01b0\u1eddng b\u1eb1ng l\u1ea1i \u0111i b\u1ed9 nguy\u00ean nh\u00e2n v\u00ec \u0111\u1ed1i v\u1edbi h\u1ecd l\u00fac \u0111\u00f3 xu\u1ed1ng d\u1ed1c m\u1edbi l\u00e0 \u0111\u01b0\u1eddng b\u1eb1ng c\u00f2n \u0111\u01b0\u1eddng b\u1eb1ng l\u1ea1i tr\u1edf th\u00e0nh l\u00ean d\u1ed1c. \u0110\u00fang h\u00ecnh \u1ea3nh c\u1ee7a m\u00ecnh n\u0103m tr\u01b0\u1edbc.<\/p>\n<p>M\u00ecnh c\u00f3 kho\u1ea3ng 8 bu\u1ed5i ch\u1ea1y xuy\u00ean \u0111\u00eam tr\u00ean 42km nh\u01b0 v\u1eady t\u1edbi m\u1ee9c t\u1eeb h\u00e1o h\u1ee9c ng\u1eafm c\u1ea3nh H\u00e0 N\u1ed9i v\u1ec1 \u0111\u00eam t\u1edbi m\u1ee9c kh\u00f4ng bu\u1ed3n nh\u00ecn xung quanh v\u00ec n\u00f3 \u0111\u00e3 qu\u00e1 quen thu\u1ed9c r\u1ed3i. M\u00ecnh ch\u1ea1y t\u1eeb 22h th\u1ee9 7 t\u1edbi kho\u1ea3ng 4h s\u00e1ng ch\u1ee7 nh\u1eadt \u0111\u1ec3 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng t\u1edbi gia \u0111\u00ecnh. G\u1ea7n nh\u01b0 to\u00e0n b\u1ed9 c\u00e1c bu\u1ed5i ch\u1ea1y ng\u1eafn 10km c\u1ee7a m\u00ecnh \u0111\u1ec1u l\u00e0 bu\u1ed5i tr\u01b0a trong ph\u00f2ng gym v\u00e0 ch\u1ea1y d\u00e0i l\u00e0 cu\u1ed1i tu\u1ea7n n\u00ean kh\u00f4ng \u1ea3nh h\u01b0\u1edfng t\u1edbi ai. \u0110i\u1ec1u n\u00e0y c\u0169ng \u0111\u1ec3 c\u1ed5 v\u0169 b\u1ea1n l\u00e0 v\u1ea5n \u0111\u1ec1 kh\u00f4ng ph\u1ea3i ta kh\u00f4ng c\u00f3 th\u1eddi gian m\u00e0 l\u00e0 ta \u0111ang s\u1eed d\u1ee5ng th\u1eddi gian ch\u01b0a hi\u1ec7u qu\u1ea3 th\u00f4i.<\/p>\n<p>Ch\u1ea1y \u0111\u00eam \u0111\u1ec3 quen v\u1edbi c\u1ea3m gi\u00e1c bu\u1ed3n ng\u1ee7 l\u00fac 2h s\u00e1ng l\u00e0 vi\u1ec7c b\u1ea1n ph\u1ea3i luy\u1ec7n t\u1eadp n\u1ebfu tham gia VMM 100km.<\/p>\n<h2><span style=\"color: #3366ff; font-size: 14pt;\"><strong>B\u00e0i t\u1eadp leo c\u1ea7u thang<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-17706\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-898x1024.png\" alt=\"\" width=\"341\" height=\"389\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-898x1024.png 898w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-263x300.png 263w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-768x876.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-696x794.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-1068x1218.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-368x420.png 368w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm.png 1299w\" sizes=\"auto, (max-width: 341px) 100vw, 341px\" \/>Leo c\u1ea7u thang th\u01b0\u1eddng m\u00ecnh th\u1ef1c hi\u1ec7n v\u00e0o cu\u1ed1i tu\u1ea7n v\u00e0o nh\u1eefng h\u00f4m m\u00e0 th\u1eddi ti\u1ebft ngo\u00e0i tr\u1eddi m\u01b0a ho\u1eb7c qu\u00e1 n\u00f3ng ho\u1eb7c qu\u00e1 ch\u00e1n ch\u1ea1y. Leo c\u1ea7u thang \u01b0u \u0111i\u1ec3m l\u00e0 gia t\u0103ng s\u1ee9c kh\u1ecfe \u0111\u00f4i ch\u00e2n r\u1ea5t t\u1ed1t, nh\u01b0\u1ee3c \u0111i\u1ec3m l\u00e0 ph\u1ea3i m\u1ea5t 2 ng\u00e0y m\u1edbi h\u1ed3i l\u1ea1i \u0111\u01b0\u1ee3c nh\u01b0 c\u0169 do \u0111au ch\u00e2n. V\u00ec v\u1eady m\u00ecnh kh\u00f4ng ph\u1ea3i t\u1eadp h\u00e0ng tu\u1ea7n m\u00e0 th\u00ec t\u1eadp v\u00e0i l\u1ea7n v\u1edbi th\u1eddi gian li\u00ean t\u1ee5c &gt; 3 gi\u1edd.<\/p>\n<p>Leo c\u1ea7u thang kh\u00f4ng n\u00ean ch\u1ea1y v\u00ec m\u1ee5c \u0111\u00edch ch\u00ednh l\u00e0 luy\u1ec7n ch\u00e2n ch\u1ee9 kh\u00f4ng ph\u1ea3i luy\u1ec7n tim. Ngay c\u1ea3 \u0111i b\u1ed9 nhanh c\u0169ng \u0111\u00e3 khi\u1ebfn tim l\u00ean cao r\u1ed3i v\u00ec v\u1eady h\u00e3y \u0111i b\u1ed9 \u0111\u1ec3 h\u01b0\u1edbng t\u1edbi m\u1ee5c \u0111\u00edch l\u00e0 t\u1eadp \u0111\u1ee7 l\u00e2u. \u0110i k\u1ebft h\u1ee3p b\u01b0\u1edbc 1 b\u1eadc, l\u1eabn 2 b\u1eadc v\u00e0 3 b\u1eadc.<\/p>\n<p><span style=\"color: #993366;\"><strong><span style=\"font-size: 14pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-17707\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-1024x563.png\" alt=\"\" width=\"362\" height=\"199\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-1024x563.png 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-300x165.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-768x422.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-696x385.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-1068x587.png 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cau-thang-vmm-2-764x420.png 764w\" sizes=\"auto, (max-width: 362px) 100vw, 362px\" \/><\/span><\/strong><\/span><\/p>\n<p>Ch\u1ed7 m\u00ecnh \u1edf c\u00f3 26 t\u1ea7ng, c\u1ea7u thang c\u00f3 c\u1eeda s\u1ed5, \u00e1nh s\u00e1ng \u0111\u1ea7y \u0111\u1ee7 tho\u00e1ng v\u00e0 s\u1ea1ch. L\u00fac \u0111i l\u00ean l\u00e0m ch\u00e2n m\u1ecfi v\u00e0 nh\u1ecbp tim t\u0103ng r\u1ed3i \u0111i xu\u1ed1ng l\u00e0m nh\u1ecbp tim gi\u1ea3m v\u00e0 tim \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i. V\u00f2ng \u0111i v\u00f2ng l\u1ea1i nh\u01b0 v\u1eady s\u1ebd \u0111\u01b0\u1ee3c l\u00e2u.<\/p>\n<p>B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp leo c\u1ea7u thang \u0111\u1ec3 gia t\u0103ng s\u1ee9c m\u1ea1nh b\u1eafp ch\u00e2n v\u00e0 c\u01a1 \u0111\u00f9i. \u1ede VMM b\u00ean c\u1ea1nh d\u1ed1c nghi\u00eang th\u00ec c\u00f3 r\u1ea5t nhi\u1ec1u n\u00fai \u0111\u1ea5t, \u0111\u00e1 c\u00f3 ki\u1ec3u leo gi\u1ed1ng nh\u01b0 leo c\u1ea7u thang.<\/p>\n<p>100km l\u00e0 b\u1ea1n t\u1eadp trung v\u00e0o s\u1ee9c b\u1ec1n m\u00e0 kh\u00f4ng ph\u1ea3i t\u1ed1c \u0111\u1ed9. C\u00e1c b\u00e0i t\u1eadp n\u00ean di\u1ec5n ra \u1edf t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i nh\u01b0ng l\u00e2u.<\/p>\n<h1><span style=\"color: #3366ff;\"><strong><span style=\"font-size: 14pt;\">B\u00e0i h\u1ecdc t\u1ea1i Long bi\u00ean marathon 1\/11\/2020<\/span><\/strong><\/span><\/h1>\n<p>N\u1ebfu <strong>Vietnam Moutain Marathon<\/strong> l\u00e0 gi\u1ea3i ch\u1ea1y th\u01b0\u1eddng ni\u00ean, ng\u00e0y h\u1ed9i c\u1ee7a runner c\u1ea3 n\u01b0\u1edbc, th\u00ec Long bi\u00ean marathon l\u00e0 gi\u1ea3i ch\u1ea1y \u0111\u01b0\u1eddng road l\u1edbn nh\u1ea5t mi\u1ec1n b\u1eafc. L\u00e0 race m\u00e0 r\u1ea5t nhi\u1ec1u runner phong tr\u00e0o ch\u1ecdn l\u00e0m m\u1ed1c \u0111\u1ec3 \u0111\u1ea1t c\u00e1c m\u1ee5c ti\u00eau \u0111\u1ec1 ra cho c\u1ea3 n\u0103m.<\/p>\n<p>T\u1ea1i race long bi\u00ean 1\/11\/2020 m\u00ecnh \u0111\u00e3 kh\u00f4ng \u0111\u1ea1t m\u1ee5c ti\u00eau sub 3h20 cho c\u1ef1 ly 42km (M\u00e0 gi\u1edd ngh\u0129 l\u1ea1i m\u00ecnh th\u1ea5y qu\u00e1 vi\u1ec3n v\u00f4ng khi \u0111ang t\u1eadp trung cho c\u00e1c b\u00e0i t\u1eadp c\u1ee7a VMM100km) nh\u01b0ng r\u00fat ra \u0111\u01b0\u1ee3c 3 b\u00e0i h\u1ecdc v\u00f4 c\u00f9ng qu\u00fd gi\u00e1 \u1ea3nh h\u01b0\u1edfng l\u1edbn t\u1edbi vi\u1ec7c m\u00ecnh ho\u00e0n th\u00e0nh \u0111\u01b0\u1ee3c 100km VMM 2020, \u0111\u00f3 l\u00e0:<\/p>\n<h2><span style=\"font-size: 12pt; color: #3366ff;\"><strong>1. \u0110\u1eebng \u0111\u1ec3 ngu\u1ed9i c\u01a1 khi b\u1ea1n c\u00f2n \u0111ang \u1edf trong race<\/strong><\/span><\/h2>\n<p>Trong 30km \u0111\u1ea7u c\u1ee7a long bi\u00ean m\u00ecnh duy tr\u00ec t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 4p40 t\u1edbi 4p50 cho m\u1ed7i km nh\u01b0ng sau \u0111\u00f3 l\u00e0 chu\u1ed9t r\u00fat v\u00e0 \u0111au b\u1ee5ng. M\u00ecnh \u0111\u00e3 d\u1eebng kho\u1ea3ng 10p \u0111\u1ec3 ki\u1ebfm nh\u00e0 d\u00e2n b\u00ean \u0111\u01b0\u1eddng gi\u1ea3i quy\u1ebft v\u1ea5n \u0111\u1ec1. Ngay khi nh\u1eb9 b\u1ee5ng th\u00ec nh\u1eadn ra l\u00e0 \u0111\u00e3 kh\u00f4ng th\u1ec3 ch\u1ea1y nhanh l\u1ea1i \u0111\u01b0\u1ee3c n\u1eefa. Kh\u1edbp g\u1ed1i \u0111au, c\u01a1 b\u1eafp ch\u00e2n c\u1ee9ng \u0111\u01a1, r\u1ea5t l\u1ea1nh.<\/p>\n<p>Trong c\u00e1c l\u1ea7n tham gia tr\u01b0\u1edbc \u0111\u00e2y \u1edf c\u00e1c c\u1ef1 ly t\u1eeb 42km t\u1edbi 70km m\u00ecnh \u0111\u1ec1u c\u00f3 th\u1eddi gian ngh\u1ec9 kh\u00e1 d\u00e0i t\u1ea1i m\u1ed9t CP n\u00e0o \u0111\u00f3, nh\u1ea5t l\u00e0 \u0111\u00f3 l\u00e0 CP c\u00f3 COT. Ta r\u1ea5t d\u1ec5 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i t\u00e2m l\u00fd th\u1ecfa m\u00e3n khi v\u01b0\u1ee3t qua m\u1ed9t CP n\u00e0o \u0111\u00f3 \u0111\u00fang h\u1ea1n, t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh nh\u1eefng ph\u00fat ngh\u1ec9 ng\u01a1i \u0103n u\u1ed1ng h\u00e0n huy\u00ean t\u00e2m s\u1ef1. Nh\u01b0ng v\u1edbi th\u1eddi ti\u1ebft l\u1ea1nh c\u00f3ng c\u1ee7a sapa th\u00ec ch\u1ec9 c\u1ea7n 5p d\u1eebng l\u1ea1i ch\u1ee5p \u1ea3nh th\u00f4i c\u0169ng \u0111\u1ee7 khi\u1ebfn b\u1ea1n l\u00ea l\u1ebft \u1edf qu\u00e3ng \u0111\u01b0\u1eddng ph\u00eda sau.<\/p>\n<p>Kh\u00f4ng ph\u1ea3i l\u1ea7n \u0111\u1ea7u m\u00ecnh nghe t\u1edbi kh\u00e1i ni\u1ec7m ngu\u1ed9i c\u01a1 nh\u01b0ng nghe \u0111\u1ec3 \u0111\u00f3 ch\u1ee9 ko ph\u1ea3i ki\u1ec3u t\u1ef1 nh\u1eadn th\u1ee9c nh\u01b0 l\u00fac n\u00e0y.<\/p>\n<h2><span style=\"font-size: 12pt; color: #3366ff;\"><strong>2. \u0110\u1eebng c\u1ed1 g\u1eafng ch\u1ea1y nhanh \u1edf n\u1eeda \u0111\u1ea7u \u0111\u1ec3 r\u1ed3i \u0111i b\u1ed9 \u1edf n\u1eeda cu\u1ed1i<\/strong><\/span><\/h2>\n<p>Ch\u01b0a khi n\u00e0o nh\u01b0 t\u1ea1i gi\u1ea3i Long Bi\u00ean marathon m\u00ecnh th\u1ea5y c\u00e1i gi\u00e1 c\u1ee7a \u0111i b\u1ed9 n\u00f3 s\u00e2u s\u1eafc th\u1ebf. T\u1eeb m\u1ee5c ti\u00eau 3h20 r\u00fat xu\u1ed1ng 3h30 r\u1ed3i 3h40 r\u1ed3i t\u1edbi 4h v\u00e0 cu\u1ed1i c\u00f9ng ch\u1ec9 sub 4h30 c\u0169ng ch\u1ec9 v\u00ec \u0111i b\u1ed9. T\u1ed1c \u0111\u1ed9 \u0111i b\u1ed9 trung b\u00ecnh l\u00e0 12p\/km; c\u1ee9 m\u1ed7i km \u0111i b\u1ed9 b\u1ea1n \u0111\u00e3 v\u1ee9t \u0111i \u00edt nh\u1ea5t 7 ph\u00fat. V\u1eady c\u1ee9 10 km \u0111i b\u1ed9 t\u1ea1i VMM trong khi c\u00f3 th\u1ec3 ch\u1ea1y \u0111\u00e3 ng\u1ed1n c\u1ee7a b\u1ea1n \u00edt nh\u1ea5t l\u00e0 70 ph\u00fat. L\u1ea1i c\u00e0ng t\u1ec7 h\u01a1n n\u1eefa khi \u0111\u00e1ng nh\u1ebd b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ed5 d\u1ed1c v\u1edbi t\u1ed1c \u0111\u1ed9 cao th\u00ec l\u1ea1i qu\u00e1 m\u1ec7t \u0111\u1ec3 nh\u1ea5c t\u1ea5m th\u00e2n l\u00ean.<\/p>\n<p>V\u00e0 ph\u1ea3i kh\u1eb3ng \u0111\u1ecbnh ch\u1eafc ch\u1eafn l\u00e0 n\u1ebfu \u0111\u00e3 \u0111i b\u1ed9 th\u00ec ch\u1ec9 c\u00f3 x\u00e1c \u0111\u1ecbnh xu h\u01b0\u1edbng l\u00e0 \u0111i b\u1ed9 ng\u00e0y c\u00e0ng ch\u1eadm d\u1ea7n ch\u1ee9 kh\u00f4ng c\u00f3 chuy\u1ec7n \u0111i b\u1ed9 r\u1ed3i \u0111\u1ec3 ch\u1ea1y ti\u1ebfp. \u0110i b\u1ed9 c\u0169ng khi\u1ebfn b\u1ea1n ngu\u1ed9i c\u01a1, quen d\u1ea7n v\u1edbi tr\u1ea1ng th\u00e1i \u0111i b\u1ed9 v\u00e0 vi\u1ec7c ch\u1ea1y l\u1ea1i l\u00e0 b\u1ea5t kh\u1ea3 thi.<\/p>\n<p>\u0110i b\u1ed9 c\u00e0ng ch\u1eadm th\u00ec t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i c\u00e0ng l\u1edbn, c\u00e0ng nhanh d\u1eabn t\u1edbi \u0111au kh\u1edbp. Khi ch\u1ea1y th\u1ef1c t\u1ebf l\u00e0 b\u1ea1n d\u00f9ng c\u01a1 quanh kh\u1edbp g\u1ed1i \u0111\u1ec3 \u0111\u00e1p ch\u00e2n \u1edf tr\u1ea1ng th\u00e1i kh\u1edbp g\u1ed1i h\u01a1i cong thay v\u00ec th\u1eb3ng \u0111\u01a1 d\u1eabn t\u1edbi va ch\u1ea1m \u1edf kh\u1edbp. N\u00f3 c\u0169ng l\u00fd gi\u1ea3i t\u1ea1i sao ch\u1ea1y b\u1ed9 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng x\u1ea5u t\u1edbi kh\u1edbp g\u1ed1i nh\u01b0 ng\u01b0\u1eddi ta v\u1eabn ngh\u0129. Nh\u01b0ng \u0111i b\u1ed9 \u1edf tr\u1ea1ng th\u00e1i m\u1ec7t m\u1ecfi s\u1ebd kh\u00e1c, b\u1ea1n s\u1ebd \u0111\u00e1p ch\u00e2n \u1edf tr\u1ea1ng th\u00e1i kh\u1edbp g\u1ed1i b\u1ecb kh\u00f3a \u1edf \u0111i\u1ec3m ch\u1ebft cu\u1ed1i c\u00f9ng d\u1eabn t\u1edbi va ch\u1ea1m, ch\u1eb3ng c\u00f3 c\u01a1 g\u1ed1i n\u00e0o \u0111\u1ee1 ch\u00e2n l\u00fac \u0111\u00f3 c\u1ea3.<\/p>\n<h2><span style=\"color: #993366; font-size: 12pt;\"><strong>3. Ng\u0103n ch\u1eb7n t\u00ecnh tr\u1ea1ng h\u00e1o n\u01b0\u1edbc trong race<\/strong><\/span><\/h2>\n<p>T\u1ea1i VMM 2020 l\u1ea7n n\u00e0y m\u00ecnh kh\u00f4ng h\u1ec1 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i h\u00e1o n\u01b0\u1edbc ch\u1ec9 v\u00ec m\u1ed9t thay \u0111\u1ed5i nh\u1ecf \u0111\u00f3 l\u00e0 kh\u00f4ng \u0103n l\u1ea9u v\u00e0i ng\u00e0y tr\u01b0\u1edbc race \ud83d\ude42 . Sapa c\u00f3 nhi\u1ec1u \u0111\u1eb7c s\u1ea3n trong \u0111\u00f3 c\u00f3 l\u1ea9u n\u01b0\u1edbc ho\u1eb7c g\u1ecfi c\u00e1 h\u1ed3i, c\u00e1 t\u1ea7m. L\u1ea9u n\u01b0\u1edbc th\u01b0\u1eddng s\u1ebd \u0103n m\u1eb7n h\u01a1n b\u00ecnh th\u01b0\u1eddng v\u1edbi bia. N\u1ebfu sau b\u1eefa \u0103n b\u1ea1n th\u1ea5y kh\u00e1t n\u01b0\u1edbc; c\u1ea3m gi\u00e1c kh\u00e1t n\u01b0\u1edbc k\u00e9o d\u00e0i sau c\u1ea3 v\u00e0i ti\u1ebfng th\u00ec r\u00f5 r\u00e0ng l\u00e0 b\u1ea1n \u0111\u00e3 r\u01a1i v\u00e0o tr\u1ea1ng th\u00e1i h\u00e1o n\u01b0\u1edbc ngay c\u1ea3 khi ch\u01b0a b\u01b0\u1edbc v\u00e0o race.<\/p>\n<p>Trong c\u00e1c race tr\u01b0\u1edbc \u0111\u00e2y m\u00ecnh th\u01b0\u1eddng \u0103n c\u00e1 h\u1ed3i ng\u00e0y tr\u01b0\u1edbc \u0111\u00f3 v\u1edbi suy ngh\u0129 c\u00e1 h\u1ed3i mang l\u1ea1i nhi\u1ec1u dinh d\u01b0\u1ee1ng m\u00e0 l\u1ea1i nh\u1eb9 b\u1ee5ng. Nh\u01b0ng th\u00f3i quen \u0103n c\u00e1 h\u1ed3i ch\u1ea5m m\u00f9 t\u1ea1p r\u1ea5t \u0111\u1eadm \u0111\u00e3 l\u00e0m cho m\u00ecnh h\u00e1o n\u01b0\u1edbc m\u00e0 kh\u00f4ng bi\u1ebft.<\/p>\n<p>B\u00e0i h\u1ecdc r\u00fat ra l\u00e0 h\u00e3y u\u1ed1ng th\u1eadt nhi\u1ec1u n\u01b0\u1edbc l\u1ecdc trong tu\u1ea7n taper \u0111\u1ec3 cho m\u1ed7i t\u1ebf b\u00e0o c\u1ee7a b\u1ea1n th\u1ea5m \u0111\u1eabm n\u01b0\u1edbc. N\u01b0\u1edbc l\u1ecdc v\u00e0o nhanh ra nhanh kh\u00f4ng nh\u01b0 \u0111\u1ed3 \u0103n c\u1ee9ng n\u00ean b\u1ea1n kh\u00f4ng ph\u1ea3i lo m\u00ecnh b\u1ecb t\u0103ng c\u00e2n \u1ea3nh h\u01b0\u1edfng t\u1edbi th\u00e0nh t\u00edch. \u0102n nh\u1ea1t, c\u1ea5m ti\u1ec7t bia r\u01b0\u1ee3u; c\u1ee9 c\u01a1m, l\u1ea1c, th\u1ecbt c\u00e1 m\u00e0 d\u00e3.<\/p>\n<h1><span style=\"font-size: 14pt; color: #3366ff;\"><b>\u0110\u1ed3 \u0111\u1ea1c<\/b><\/span><\/h1>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 t\u1ed5ng danh s\u00e1ch \u0111\u1ed3 \u0111\u1ea1c:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17710 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-1024x465.jpg\" alt=\"\" width=\"696\" height=\"316\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-1024x465.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-300x136.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-768x349.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-696x316.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-1068x485.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do-924x420.jpg 924w, https:\/\/chienluocsong.com\/wp-content\/uploads\/danh-sach-do.jpg 1424w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-17723\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-768x1024.jpg\" alt=\"\" width=\"413\" height=\"551\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-768x1024.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-696x928.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-1068x1424.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5270.jpg 1307w\" sizes=\"auto, (max-width: 413px) 100vw, 413px\" \/>Trong b\u1ea3ng k\u00ea m\u00ecnh c\u00f2n thi\u1ebfu \u0111\u00f4i t\u1ea5t da m\u1ecfng c\u1ee7a ph\u1ee5 n\u1eef, do v\u1ee3 cho. \u0110\u00f4i t\u1ea5t da gi\u1ed1ng t\u1ea5t b\u00ecnh th\u01b0\u1eddng ch\u1ec9 l\u00e0 m\u1ecfng; m\u00ecnh \u0111eo v\u00e0o sau \u0111\u00f3 m\u1edbi \u0111eo t\u1ea5t ra ngo\u00e0i. Th\u1ef1c t\u1ebf l\u00e0 m\u00ecnh \u0111\u00e3 kh\u00f4ng bi tr\u1ea7y da ch\u00e2n t\u1eb9o n\u00e0o \u1edf cu\u1ed1i h\u00e0nh tr\u00ecnh. Ngo\u00e0i ra c\u00f2n t\u1ea5m v\u1ea3i che mi\u1ec7ng gi\u1ea7y ch\u1ed1ng b\u1ee5i \u0111\u1eadt r\u01a1i v\u00e0o n\u1eefa.<\/p>\n<p>T\u1ea1i v\u1ea1ch xu\u1ea5t ph\u00e1t m\u00ecnh mang theo 6 t\u00fai gel, vest n\u01b0\u1edbc, \u0111i\u1ec7n tho\u1ea1i, 1 kh\u0103n ch\u00f9m c\u1ed5 ki\u1ec3u h\u1ed3i gi\u00e1o c\u1ee7a Decathlon, 1 t\u00fai n\u01b0\u1edbc m\u1ec1m Salomon d\u1eaft trong \u0111ai Nake, 2 \u0111\u00e8n \u0111\u1ea7u, 1 l\u1ecd x\u1ecbt gel l\u1ea1nh, 1 m\u0169. M\u00ecnh g\u1eedi nh\u1eefng \u0111\u1ed3 c\u00f2n l\u1ea1i t\u1ea1i CP103. Nh\u1eb9 b\u1eb1ng 1\/3 so v\u1edbi 2019.<\/p>\n<p>V\u00e0o chi\u1ec1u 20\/11, kh\u00f4ng khi Sapa r\u1ea5t l\u1ea1nh n\u00ean m\u00ecnh c\u00f3 \u0111i t\u00ecm mua m\u1ed9t \u00e1o gi\u00f3 \u0111\u1ec3 m\u1eb7c khi ch\u1ea1y nh\u01b0ng kh\u00f4ng \u0111\u01b0\u1ee3c. Sau th\u1ef1c t\u1ebf ngay c\u1ea3 c\u00e1i kh\u0103n ch\u00f9m m\u00ecnh c\u0169ng ph\u1ea3i c\u1edfi ra v\u00ec n\u00f3ng, ch\u1ec9 m\u1eb7c \u0111\u1ed9c c\u00e1i \u00e1o gi\u1ea3i trong to\u00e0n b\u1ed9 th\u1eddi gian.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-17722 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-768x1024.jpg\" alt=\"\" width=\"497\" height=\"663\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-768x1024.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-696x928.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-1068x1424.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/xuat-phat.jpg 1307w\" sizes=\"auto, (max-width: 497px) 100vw, 497px\" \/><\/p>\n<p>M\u00ecnh g\u1eedi m\u1ed9t ba l\u00f4 t\u1ea1i CP103 (topas), c\u0169ng l\u00e0 \u0111i\u1ec3m xu\u1ea5t ph\u00e1t: 14 t\u00fai gel, x\u1ea1c d\u1ef1 ph\u00f2ng, 3 pin \u0111\u0169a, 2 lon b\u00f2 h\u00fac, 1 lon cafe birdy, m\u1ed9t t\u00ed \u0111i\u1ec1u, 1 l\u1ecd nh\u1ed9ng mu\u1ed1i, 1 \u0111\u00f4i gi\u1ea7y k\u00e8m t\u1ea5t, m\u1ed9t b\u1ed9 qu\u1ea7n \u00e1o ch\u1ea1y.<\/p>\n<p>T\u00e2m l\u00fd tr\u01b0\u1edbc khi l\u00e0m m\u1ed9t c\u00e1i g\u00ec \u0111\u00f3 ch\u00fang ta \u0111\u1ec1u mu\u1ed1n c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb t\u1ed1t nh\u1ea5t v\u1edbi nhi\u1ec1u c\u00f4ng c\u1ee5 d\u1ee5ng c\u1ee5. \u0110i\u1ec1u n\u00e0y d\u1eabn t\u1edbi vi\u1ec7c c\u00f3 nhi\u1ec1u \u0111\u1ed3 \u0111\u1ea1c ta ph\u1ea3i mang theo m\u00e0 kh\u00f4ng s\u1eed d\u1ee5ng t\u1edbi. Vest c\u1ee7a b\u1ea1n c\u00e0ng nhi\u1ec1u ch\u1ed7 \u0111\u1ec3 th\u00ec b\u1ea1n s\u1ebd c\u00e0ng t\u00ecm c\u00e1ch nh\u00e9t \u0111\u1ea7y n\u00f3. Vest c\u00e0ng \u00edt ch\u1ed7 \u0111\u1ec3 th\u00ec c\u00e0ng khi\u1ebfn b\u1ea1n t\u1ed1i \u01b0u \u0111\u1ed3 \u0111\u1ea1c mang theo.<\/p>\n<figure id=\"attachment_17729\" aria-describedby=\"caption-attachment-17729\" style=\"width: 982px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17729\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vest.jpg\" alt=\"\" width=\"982\" height=\"475\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vest.jpg 982w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vest-300x145.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vest-768x371.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vest-696x337.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vest-868x420.jpg 868w\" sizes=\"auto, (max-width: 982px) 100vw, 982px\" \/><figcaption id=\"caption-attachment-17729\" class=\"wp-caption-text\">Vest s\u1eed d\u1ee5ng t\u1ea1i VMM100km<\/figcaption><\/figure>\n<h1><span style=\"font-size: 14pt; color: #3366ff;\"><strong>Chi\u1ebfn thu\u1eadt<\/strong><\/span><\/h1>\n<p>B\u1ea3ng d\u01b0\u1edbi, &#8220;Plan c\u1ee7a TAC COACH&#8221; l\u00e0 m\u00ecnh l\u1ea5y tr\u00ean m\u1ea1ng d\u00f9ng l\u00e0m plan cho b\u1ea3n th\u00e2n. M\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh l\u00e0 25h nh\u01b0ng v\u00ec ch\u1ec9 c\u00f3 plan c\u1ee7a 23h n\u00ean d\u00f9ng t\u1ea1m. C\u1ed9t &#8220;Th\u1ef1c t\u1ebf 2019&#8221; l\u00e0 th\u1ef1c t\u1ebf n\u0103m 2019 m\u00ecnh ch\u1ea1y, C\u1ed9t &#8220;Th\u1ef1c t\u1ebf 2020&#8221; l\u00e0 c\u1ed9t th\u1ef1c t\u1ebf n\u0103m nay m\u00ecnh ch\u1ea1y.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17713 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-1024x524.jpg\" alt=\"\" width=\"696\" height=\"356\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-1024x524.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-300x153.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-768x393.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-696x356.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-1068x546.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100-821x420.jpg 821w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-100.jpg 1978w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>Th\u1ef1c t\u1ebf c\u00e0ng ch\u1ea1y l\u00e2u tr\u00ed \u00f3c c\u1ee7a b\u1ea1n s\u1ebd c\u00e0ng tr\u00ec tr\u1ec7, c\u00e0ng l\u01b0\u1eddi suy ngh\u0129; thu\u1eadt ng\u1eef chung l\u00e0 ch\u1ea1y r\u01a1i m\u1ea5t n\u00e3o v\u00ec v\u1eady m\u00ecnh ch\u1ec9 nh\u1edb trong \u0111\u1ea7u v\u1ec1 vi\u1ec7c ph\u1ea3i ch\u1ea1y khi \u0111\u01b0\u1eddng b\u1eb1ng d\u1ed1c xu\u1ed1ng v\u00e0 ph\u1ea3i \u0111i b\u1ed9 nhanh khi d\u1ed1c l\u00ean. Khi t\u1edbi c\u00e1c CP m\u00ecnh nh\u00ecn b\u1ea3ng n\u00e0y \u0111\u1ec3 bi\u1ebft m\u00ecnh \u0111ang nhanh hay ch\u1eadm h\u01a1n so v\u1edbi k\u1ebf ho\u1ea1ch.<\/p>\n<h1><span style=\"font-size: 14pt; color: #3366ff;\"><strong>T\u1edbi v\u1ea1ch xu\u1ea5t ph\u00e1t<\/strong><\/span><\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-17724\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/toi-xe-don.jpg\" alt=\"\" width=\"279\" height=\"373\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/toi-xe-don.jpg 718w, https:\/\/chienluocsong.com\/wp-content\/uploads\/toi-xe-don-224x300.jpg 224w, https:\/\/chienluocsong.com\/wp-content\/uploads\/toi-xe-don-696x931.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/toi-xe-don-314x420.jpg 314w\" sizes=\"auto, (max-width: 279px) 100vw, 279px\" \/>17h hai v\u1ee3 ch\u1ed3ng c\u00f9ng m\u1eb9 v\u1ee3 (n\u0103m nay c\u00f3 h\u1eb3n m\u1eb9 v\u1ee3 th\u00e1p t\u00f9ng) v\u00e0o qu\u00e1n n\u01b0\u1edbng \u0103n v\u00e0i xi\u00ean th\u1ecbt v\u00e0 \u00edt c\u01a1m lam. 18h30 ra s\u00e2n nh\u00e0 th\u1edd \u0111\u00e1 v\u00e0 l\u00ean xe ngay sau \u0111\u00f3. Kh\u00f4ng kh\u00ed v\u1eabn r\u1ea5t r\u1ed9n r\u00e0ng, l\u1ea7n sau m\u00ecnh s\u1ebd t\u1edbi s\u1edbm h\u01a1n v\u00ec n\u0103m nay nghe n\u00f3i c\u00f2n c\u00f3 c\u1ea3 m\u00e0n ch\u1ee5p \u1ea3nh \u0111\u1ed9i 100 tr\u00ean s\u00e2n kh\u1ea5u n\u1eefa.<\/p>\n<p>\u0110\u01b0\u1eddng \u0111i t\u1edbi Topas \u0111\u00e3 l\u00e0m xong n\u00ean \u0111i ch\u1ec9 m\u1ea5t kho\u1ea3ng 40 ph\u00fat. Ng\u1ed3i c\u1ea1nh m\u00ecnh l\u00e0 m\u1ed9t anh t\u00e2y c\u1ee9 c\u1ea7m chai 1,25 l\u00edt Coca-Cola s\u00f3c r\u1ed3i l\u1ea1i nh\u1ea3; ch\u1eafc l\u00e0 lo\u1ea1i kh\u00ed gas ra kh\u1ecfi n\u01b0\u1edbc. U\u1ed1ng c\u00f4 ca m\u00ecnh \u0111\u00e3 th\u1eed t\u1ea1i VJM v\u00e0 ch\u1ec9 th\u1ea5y n\u1eb7ng b\u1ee5ng nh\u01b0ng \u0111\u01b0\u1ee3c t\u00e2y r\u1ea5t \u01b0a th\u00edch trong race.<\/p>\n<p>&nbsp;<\/p>\n<p>Tr\u00ean xe m\u00ecnh c\u0169ng u\u1ed1ng m\u1ed9t lon cafe Birdy, \u0111\u00e2y l\u00e0 ph\u00e1t ki\u1ebfn m\u1edbi c\u1ee7a m\u00ecnh, t\u1ea1i sao ko u\u1ed1ng cafe \u0111\u1ec3 ch\u1ed1ng bu\u1ed3n ng\u1ee7 gi\u1ed1ng nh\u01b0 l\u00e0 bu\u1ed5i s\u00e1ng? \u0110\u00fang l\u00e0 r\u1ea5t hi\u1ec7u qu\u1ea3, sau n\u00e0y t\u1ea1i Cp103 m\u00ecnh n\u1ed1c th\u00eam lon th\u1ee9 hai.<\/p>\n<p><iframe loading=\"lazy\" title=\"Tien doan VMM100km 2020\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qZCeToq8fZM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>T\u1edbi Topas l\u00fac 20h, \u0111i g\u1eedi \u0111\u1ed3, x\u1ebfp h\u00e0ng wc v\u00e0 ch\u1ee5p v\u00e0i \u1ea3nh v\u1edbi anh em.<\/p>\n<p><iframe loading=\"lazy\" title=\"Topas VMM100 2020\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/suIPsteft3w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17714 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-1024x683.jpg\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-1024x683.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-300x200.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-768x512.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-696x464.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-1068x712.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1-630x420.jpg 630w, https:\/\/chienluocsong.com\/wp-content\/uploads\/VMM100-1.jpg 1260w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>Xu\u1ea5t ph\u00e1t t\u1edbi CP101 ( 12,5km; 21h00p -&gt; 22h51p= 1h51p)<\/strong><\/span><\/h1>\n<p>\u0110\u00fang 21h sau v\u00e0i l\u1eddi \u0111\u1ed9ng vi\u00ean c\u1ee7a G\u0110 gi\u1ea3i, v\u1eabn kh\u00f4ng kh\u00ed h\u1ed3 h\u1edfi \u0111\u1ebfm ng\u01b0\u1ee3c t\u1eeb 10, sau \u0111\u00f3 l\u00e0 c\u00f2i xu\u1ea5t ph\u00e1t vang l\u00ean. T\u1ea5t c\u1ea3 c\u00f9ng l\u1ea7n l\u01b0\u1ee3t ra kh\u1ecfi topas ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng nh\u1ef1a; kh\u00e1c v\u1edbi n\u0103m tr\u01b0\u1edbc, m\u00ecnh duy tr\u00ec \u1edf t\u1ed1c \u0111\u1ed9 6p20 v\u00e0 c\u1ed1 g\u1eafng lo\u1ea1i b\u1ecf s\u1ef1 ph\u1ea5n kh\u00edch trong \u0111\u1ea7u. Ph\u00eda tr\u01b0\u1edbc l\u00e0 100km, nhanh h\u01a1n v\u00e0i ph\u00fat cho m\u1ed7i km \u0111\u1ea7u kh\u00f4ng gi\u1ea3i quy\u1ebft \u0111\u01b0\u1ee3c g\u00ec.<\/p>\n<p>Sau v\u00e0i km \u0111\u01b0\u1eddng nh\u1ef1a m\u1ecdi ng\u01b0\u1eddi b\u1eaft \u0111\u1ea7u xu\u1ed1ng d\u1ed1c \u0111\u01b0\u1eddng \u0111\u1ea5t v\u1edbi nhi\u1ec1u \u0111o\u1ea1n ch\u1ec9 m\u1ed9t ng\u01b0\u1eddi \u0111i \u0111\u01b0\u1ee3c. N\u0103m nay do ch\u1ea1y ch\u1eadm t\u1eeb \u0111\u1ea7u n\u00ean m\u00ecnh m\u1ea5t kho\u1ea3ng 10 ph\u00fat cho kho\u1ea3n \u0111\u1ee3i ch\u1edd, nh\u01b0ng c\u0169ng l\u00e0 d\u1ecbp \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim xu\u1ed1ng. Tr\u01b0\u1edbc khi t\u1edbi CP1 l\u00e0 v\u00e0i con d\u1ed1c nh\u1ef1a nh\u1ecf, n\u00f3i chung l\u00e0 kh\u00e1 nh\u00e0n.<\/p>\n<figure id=\"attachment_17735\" aria-describedby=\"caption-attachment-17735\" style=\"width: 787px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17735\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4.jpg\" alt=\"\" width=\"787\" height=\"515\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4.jpg 787w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4-300x196.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4-768x503.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4-696x455.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4-741x486.jpg 741w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-4-642x420.jpg 642w\" sizes=\"auto, (max-width: 787px) 100vw, 787px\" \/><figcaption id=\"caption-attachment-17735\" class=\"wp-caption-text\">\u0110\u01b0\u1eddng nh\u1ef1a t\u1eeb v\u1ea1ch xu\u1ea5t ph\u00e1t ( \u1ea3nh l\u1ea5y t\u1eeb trang xuandophoto, ko ph\u1ea3i m\u00ecnh)<\/figcaption><\/figure>\n<p>Vi\u1ec7c ch\u1ea1y v\u1edbi t\u00e2m th\u1ebf bi\u1ebft tr\u01b0\u1edbc kh\u00f3 kh\u0103n \u0111\u1ee1 \u00e1p l\u1ef1c h\u01a1n nhi\u1ec1u so v\u1edbi n\u0103m 2019. N\u0103m 2019 lu\u00f4n c\u1ea3m gi\u00e1c hoang mang, t\u1ea1i sao tr\u00ean b\u1ea3n \u0111\u1ed3 d\u1ed1c nh\u1ecf m\u00e0 tr\u00ean th\u1ef1c t\u1ebf l\u1ea1i d\u1ed1c d\u00e0i v\u00e0 g\u1eaft nh\u01b0 v\u1eady.<\/p>\n<p>12km t\u1edbi CP1 n\u00f3i chung l\u00e0 m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng mang t\u00ednh ch\u1ea5t kh\u1edfi \u0111\u1ed9ng l\u00e0 ch\u00ednh v\u1edbi ph\u1ea7n l\u1edbn l\u00e0 \u0111\u01b0\u1eddng b\u1eb1ng d\u1ed1c xu\u1ed1ng, m\u1ed9t ch\u00fat d\u1ed1c l\u00ean g\u1ecdi l\u00e0 v\u1eeba \u0111\u1ee7 l\u00e0m quen.<\/p>\n<p>M\u00ecnh ch\u1ea1y \u1edf nh\u00f3m gi\u1eefa, th\u1ef1c t\u1ebf t\u1eeb CP103 tr\u1edf \u0111i m\u00ecnh ch\u1ec9 v\u01b0\u1ee3t \u0111\u01b0\u1ee3c 10 ng\u01b0\u1eddi, c\u00f2n l\u1ea1i ho\u1eb7c l\u00e0 h\u1ecd v\u1ec1 \u0111\u00edch tr\u01b0\u1edbc m\u00ecnh ho\u1eb7c l\u00e0 DNF. S\u1ed1 ng\u01b0\u1eddi v\u01b0\u1ee3t qua m\u00ecnh h\u1ea7u nh\u01b0 kh\u00f4ng c\u00f3. Th\u1ebf m\u1edbi r\u00fat ra l\u00e0 \u0111\u1ed9i ch\u1ea1y thu\u1ed9c nh\u00f3m nhanh t\u1eeb \u0111\u1ea7u c\u00f3 2 kh\u1ea3 n\u0103ng, ho\u1eb7c l\u00e0 h\u1ecd ti\u1ebfp t\u1ee5c nh\u00f3m d\u1eabn \u0111\u1ea7u ho\u1eb7c h\u1ecd DNF.<\/p>\n<p>C\u0169ng c\u00f3 nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 ho\u00e0n th\u00e0nh n\u0103m tr\u01b0\u1edbc v\u00ec v\u1eady h\u1ecd mu\u1ed1n c\u00f3 th\u00e0nh t\u00edch cao h\u01a1n n\u00ean c\u1ed1 g\u1eafng t\u1ed1i \u0111a d\u1eabn t\u1edbi k\u1ebft qu\u1ea3 DNF. Ch\u1ea1y b\u1ed9 l\u00e0 v\u1eady, khi b\u1ea1n c\u1ed1 g\u1eafng th\u00e0nh t\u00edch cao h\u01a1n kh\u00f4ng c\u00f3 ngh\u0129a l\u00e0 n\u1ebfu fail b\u1ea1n s\u1ebd c\u00f3 k\u1ebft qu\u1ea3 c\u0169ng kh\u00f4ng t\u1ec7 m\u00e0 l\u00e0 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c g\u00ec c\u1ea3.<\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP101 t\u1edbi CP102 (17,3km; 22h51p -&gt; 1h15p = 2h24p)<\/strong><\/span><\/h1>\n<p>T\u1ea1i CP101 m\u00ecnh l\u1ea5y \u0111\u1ee7 g\u1ea7n 1 l\u00edt n\u01b0\u1edbc, t\u00fai 0,5l v\u1eabn ch\u01b0a d\u00f9ng t\u1edbi gi\u1eaft \u1edf \u0111ai b\u1ee5ng. M\u00ecnh ch\u1ec9 d\u1eebng \u0111\u1ee7 \u0111\u1ec3 l\u1ea5y n\u01b0\u1edbc v\u00e0 ti\u1ebfp t\u1ee5c di chuy\u1ec3n; kh\u00e1c v\u1edbi n\u0103m tr\u01b0\u1edbc m\u00ecnh th\u01b0\u1eddng s\u1ebd d\u1eebng t\u1ea1i m\u1ed7i CP m\u1ed9t t\u00ed \u0111\u1ec3 ng\u1eafm xung quanh, ch\u1ee5p c\u00e1i \u1ea3nh.<\/p>\n<p>Gi\u1edd l\u00e0 d\u1ed1c ch\u1ee7 y\u1ebfu l\u00e0 d\u1ed1c b\u00ea t\u00f4ng, th\u1eddi ti\u1ebft r\u1ea5t \u0111\u1eb9p. M\u00ecnh \u0111i b\u1ed9 l\u00ean d\u1ed1c nhanh h\u01a1n h\u1eb3n so v\u1edbi 2019 \u1edf t\u1ed1c \u0111\u1ed9 kho\u00e0ng pace 11. M\u1ecdi th\u1ee9 v\u1eabn ok cho t\u1edbi g\u1ea7n \u0111\u1ec9nh n\u00fai \u0111\u1ea7u ti\u00ean th\u00ec c\u00f3 hi\u1ec7n t\u01b0\u1ee3ng chu\u1ed9t r\u00fat. U\u1ed1ng c\u1ea1n t\u00fai ch\u1ed1ng chu\u1ed9t r\u00fat chua lo\u00e9t nh\u01b0ng n\u00f3i chung chu\u1ed9t v\u1eabn ch\u1ea1y.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17732 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3.jpg\" alt=\"\" width=\"820\" height=\"538\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3.jpg 820w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3-300x197.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3-768x504.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3-696x457.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3-741x486.jpg 741w, https:\/\/chienluocsong.com\/wp-content\/uploads\/vmm-3-640x420.jpg 640w\" sizes=\"auto, (max-width: 820px) 100vw, 820px\" \/><\/p>\n<p>Kh\u00e1c v\u1edbi n\u0103m tr\u01b0\u1edbc th\u00ec n\u0103m nay m\u00ecnh coi chu\u1ed9t r\u00fat l\u00e0 vi\u1ec7c r\u1ea5t b\u00ecnh th\u01b0\u1eddng v\u00e0 b\u00ecnh t\u0129nh theo d\u00f5i v\u00e0 v\u01b0\u1ee3t qua n\u00f3. Chu\u1ed1t r\u00fat khi ch\u1ea1y qu\u00e1 nhanh ho\u1eb7c khi leo d\u1ed1c qu\u00e1 g\u1eaft v\u00e0 l\u00e2u lu\u00f4n x\u1ea3y ra cho d\u00f9 b\u1ea1n c\u00f3 u\u1ed1ng mu\u1ed1i hay c\u00e1i g\u00ec \u0111i n\u1eefa. Luy\u1ec7n t\u1eadp c\u00e0ng nhi\u1ec1u th\u00ec t\u1edbi h\u1ea1n x\u1ea3y ra chu\u1ed9t r\u00fat c\u00e0ng l\u00e2u nh\u01b0ng v\u1edbi VMM th\u00ec d\u00e2n nghi\u1ec7p d\u01b0 ch\u1eafc ch\u1eafn ai c\u0169ng s\u1ebd ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi chu\u1ed9t r\u00fat.<\/p>\n<p>Quan tr\u1ecdng \u1edf \u0111\u00e2y l\u00e0 \u0111\u1eebng \u0111\u1ec3 chu\u1ed9t r\u00fat x\u1ea3y ra d\u1eabn t\u1edbi ph\u1ea3i n\u1eb1m quay \u0111\u01a1 ra \u0111\u01b0\u1eddng v\u00ec sau khi chu\u1ed9t r\u00fat x\u1ea3y ra th\u00ec b\u1eafp ch\u00e2n s\u1ebd \u0111au v\u00e0 y\u1ebfu \u0111i. C\u1ed1 g\u1eafng ng\u1ed3i c\u0103ng c\u01a1, x\u1ecbt gel l\u1ea1nh, vu\u1ed1t b\u1eafp ch\u00e2n \u0111\u1ec3 ng\u0103n ch\u1eb7n, d\u1ea7n d\u1ea7n th\u00ec m\u1ecdi th\u1ee9 s\u1ebd \u1ed5n khi c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng.<\/p>\n<p>\u0110\u1ed1i v\u1edbi m\u00ecnh, ch\u1ec9 x\u1ea3y ra v\u00e0i l\u1ea7n s\u1eafp chu\u1ed9t r\u00fat trong qu\u00e3ng leo n\u00fai c\u1ee7a Cp101, sau \u0111\u00f3 chu\u1ed9t r\u00fat kh\u00f4ng x\u1ea3y ra n\u1eefa v\u00e0 nh\u1edd v\u1eady m\u00ecnh t\u1eadn d\u1ee5ng r\u1ea5t t\u1ed1t con d\u1ed1c xu\u1ed1ng t\u1edbi CP102. T\u1eeb \u0111\u00f3 v\u1ec1 t\u1edbi \u0111\u00edch kh\u00f4ng c\u00f2n hi\u1ec7n t\u01b0\u1ee3ng chu\u1ed9t r\u00fat m\u1eb7c d\u00f9 m\u00ecnh \u0111\u00e3 m\u1ea5t ngay t\u00fai mu\u1ed1i \u1edf CP103; t\u1eeb CP103 m\u00ecnh kh\u00f4ng c\u00f2n u\u1ed1ng mu\u1ed1i m\u00e0 ch\u1ec9 mua v\u00e0i lon b\u00f2 h\u00fac v\u00e0 \u0103n chu\u1ed1i t\u1ea1i c\u00e1c CP.<\/p>\n<p>Ph\u1ea3i n\u00f3i l\u00e0 n\u0103m nay th\u1ee9c \u0103n t\u1ea1i c\u00e1c CP r\u1ea5t chu \u0111\u00e1o bao g\u1ed3m c\u1ea3 c\u1ee7a BTC v\u00e0 c\u00e1c t\u00ecnh nguy\u1ec7n vi\u00ean. C\u00f3 x\u00f4i, b\u00e1nh ng\u1ecdt, qu\u00fdt ng\u1ecdt, chu\u1ed1i, gi\u00f2&#8230;T\u00fam l\u1ea1i l\u00e0 no l\u00ea h\u01a1n c\u00e1c n\u0103m tr\u01b0\u1edbc.<\/p>\n<p>N\u1ebfu n\u0103m tr\u01b0\u1edbc m\u00ecnh ph\u1ea3i m\u1ea5t kh\u00e1 nhi\u1ec1u th\u1eddi gian \u0111i b\u1ed9 th\u00ec nay t\u1eeb CP101 t\u1edbi CP102 m\u00ecnh ch\u1ea1y kh\u00e1 tho\u1ea3i m\u00e1i \u1edf t\u1ed1c \u0111\u1ed9 6p40 v\u01b0\u1ee3t qua nhi\u1ec1u ng\u01b0\u1eddi.<\/p>\n<p>M\u00ecnh t\u1edbi CP102 l\u00fac 1h15p s\u00e1ng, s\u1edbm h\u01a1n 15p so v\u1edbi n\u0103m tr\u01b0\u1edbc v\u00e0 v\u1edbi tr\u1ea1ng th\u00e1i c\u01a1 th\u1ec3 c\u00f2n r\u1ea5t t\u1ed1t; ch\u1ec9 hai l\u1ea7n b\u1ecb tr\u01b0\u1ee3t ch\u00e2n khi \u0111i b\u00ean b\u1edd ru\u1ed9ng d\u1eabn t\u1edbi ch\u1ea3y m\u00e1u \u0111\u1ea7u g\u1ed1i tr\u00e1i v\u00e0 tay ph\u1ea3i; nh\u01b0ng kh\u00f4ng \u1ea3nh h\u01b0\u1edfng g\u00ec t\u1edbi x\u01b0\u01a1ng.<\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP102 t\u1edbi CP103 (4,6km; 1h15p -&gt; 2h30p = 1h15p)<\/strong><\/span><\/h1>\n<p>T\u1eeb CP102 t\u1edbi CP103 nh\u01b0 tr\u00ean b\u1ea3n \u0111\u1ed3 l\u00e0 to\u00e0n d\u1ed1c, d\u1ed1c \u0111\u1ea5t v\u00e0 d\u1ed1c b\u00ea t\u00f4ng nghi\u00eang c\u1ee1 45 \u0111\u1ed9. \u0110i\u1ec3m ngh\u1ec9 c\u1ee7a CP102 l\u00e0 ch\u00e2n d\u1ed1c v\u00ec v\u1eady ngay khi b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean c\u1ee7a CP103 th\u00ec \u0111\u00e3 l\u00e0 d\u1ed1c \u0111\u1ea5t r\u1ed3i. N\u0103m 2019 tr\u1eddi m\u01b0a n\u00ean d\u1ed1c \u0111\u1ea5t r\u1ea5t tr\u01a1n tr\u01b0\u1ee3t; n\u0103m nay kh\u00f4 cong v\u00ec v\u1eady v\u1ea5n \u0111\u1ec1 ch\u1ec9 l\u00e0 r\u1ea5t d\u1ed1c.<\/p>\n<p>M\u00ecnh t\u1edbi CP103 l\u00fac 2h29p s\u1edbm h\u01a1n 1 gi\u1edd so v\u1edbi n\u0103m 2019. C\u1ea3m nh\u1eadn s\u1ee9c kh\u1ecfe leo d\u1ed1c so v\u1edbi n\u0103m 2019 m\u1ed9t tr\u1eddi m\u1ed9t v\u1ef1c. M\u00ecnh t\u1ed5ng k\u1ebft c\u00f3 m\u1ea5y l\u00fd do ch\u00ednh:<\/p>\n<ul>\n<li>Th\u1eddi ti\u1ebft kh\u00f4 r\u00e1o trong khi n\u0103m tr\u01b0\u1edbc m\u01b0a \u0111\u01b0\u1eddng l\u1ea7y l\u1ed9i.<\/li>\n<li>Nhi\u1ec7t \u0111\u1ed9 n\u0103m nay r\u1ea5t l\u1ea1nh nh\u01b0ng kh\u00f4ng m\u01b0a l\u00e0m cho qu\u1ea7n \u00e1o kh\u00f4ng b\u1ecb \u01b0\u1edbt d\u1eabn t\u1edbi c\u00e1i l\u1ea1nh th\u1ea5m v\u00e0o nh\u01b0 n\u0103m tr\u01b0\u1edbc.<\/li>\n<li>Gi\u1eef \u0111\u01b0\u1ee3c nh\u1ecbp tim th\u1ea5p \u1edf nh\u1eefng ch\u1eb7ng \u0111\u1ea7u.<\/li>\n<li>Ch\u00e2n c\u1eb3ng m\u1ecdi th\u1ee9 \u0111\u1ec1u t\u0103ng tr\u01b0\u1edfng n\u00ean m\u00ecnh leo r\u1ea5t nhanh<\/li>\n<\/ul>\n<figure id=\"attachment_17721\" aria-describedby=\"caption-attachment-17721\" style=\"width: 696px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17721 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-768x1024.jpg\" alt=\"\" width=\"696\" height=\"928\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-768x1024.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-696x928.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-1068x1424.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp103.jpg 1414w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-17721\" class=\"wp-caption-text\">Ng\u1ed3i \u0111\u00fang ch\u1ed7 ng\u1ed3i c\u1ee7a n\u0103m 2019. L\u1ea5y t\u00fai \u0111\u1ed3 v\u00e0 tranh th\u1ee7 \u0103n theo k\u1ebf ho\u1ea1ch.<\/figcaption><\/figure>\n<p>N\u00f3i chung \u0111\u1eb7c s\u1ea3n c\u1ee7a VMM l\u00e0 d\u1ed1c; leo d\u1ed1c \u0111\u01b0\u01a1ng nhi\u00ean l\u00e0 m\u1ec7t v\u00e0 n\u1ea3n nh\u01b0ng c\u1ee9 t\u1eeb t\u1eeb t\u1eebng b\u01b0\u1edbc r\u1ed3i th\u00ec m\u1ecdi con d\u1ed1c c\u0169ng s\u1ebd v\u01b0\u1ee3t qua.<\/p>\n<p>Khi b\u1ea1n \u0111\u0103ng k\u00fd 100km v\u00e0 \u0111\u1ed5 c\u00f4ng s\u1ee9c th\u1eddi gian \u0111\u1ec3 h\u01b0\u1edbng t\u1edbi n\u00f3 th\u00ec cho d\u00f9 kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau th\u00ec s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea1n c\u0169ng s\u1ebd ti\u1ebfn v\u01b0\u1ee3t b\u1ef1c. M\u00ecnh c\u1ea3m nh\u1eadn r\u1ea5t r\u00f5 s\u1ef1 thay \u0111\u1ed5i c\u1ee7a 2019 v\u00e0 2018 v\u00e0 l\u1ea7n n\u00e0y c\u1ea3m nh\u1eadn c\u00e0ng r\u00f5 r\u00e0ng s\u1ef1 kh\u00e1c bi\u1ec7t c\u1ee7a 2019 v\u00e0 2020.<\/p>\n<p><iframe loading=\"lazy\" title=\"Topas VMM100km 2020\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/W_EiYnr-i7o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>3h00 s\u00e1ng \u0111\u1ed9i 70km m\u1edbi xu\u1ea5t ph\u00e1t n\u00ean khi m\u00ecnh \u0111\u1ebfn h\u1ecd c\u00f2n ch\u01b0a b\u1eaft \u0111\u1ea7u. Ba l\u00f4 g\u1eedi t\u1ea1i Topas \u0111\u00e3 \u0111\u01b0\u1ee3c mang ra \u0111\u1ec3 ngay t\u1ea1i ch\u1ed7 ti\u1ebfp n\u01b0\u1edbc c\u1ee7a CP103. Th\u1ef1c s\u1ef1 r\u1ea5t thu\u1eadn ti\u1ec7n, \u00edt nh\u1ea5t m\u00ecnh \u0111\u00e3 kh\u00f4ng ph\u1ea3i v\u00e1c theo 1 kg \u0111\u1ed3 \u0111\u1ea1c trong h\u01a1n 30km v\u1eeba qua.<\/p>\n<p>U\u1ed1ng lon b\u00f2 h\u00fac, u\u1ed1ng c\u1ed1c s\u00fap b\u00ed \u0111\u1ecf v\u1edbi b\u01a1 c\u1ee7a BTC, u\u1ed1ng lon cafe birdy, v\u00e0i h\u1ea1t \u0111i\u1ec1u. M\u00ecnh kh\u00f4ng thay gi\u1ea7y v\u00ec th\u1ea5y gi\u1ea7y \u0111ang ch\u1ea1y v\u1eabn r\u1ea5t \u1ed5n, \u00eam v\u00e0 kh\u00f4 r\u00e1o.<\/p>\n<h1><span style=\"color: #993366; font-size: 14pt;\"><strong>T\u1eeb CP103 t\u1edbi CP1 (12,8km; 2h30p -&gt; 5h00p = 2h30p)<\/strong><\/span><\/h1>\n<p>Sau kh\u00f4ng qu\u00e1 10 ph\u00fat l\u1ea1i l\u00ean \u0111\u01b0\u1eddng, l\u00fac n\u00e0y \u0111\u00e3 c\u1ea3m th\u1ea5y h\u01a1i l\u1ea1nh v\u00ec v\u1eady l\u1ea1i kho\u00e1c kh\u0103n che c\u1ed5 nh\u01b0ng ch\u1ea1y m\u1ed9t l\u00fac l\u1ea1i c\u1edfi ra. Kh\u00e1c v\u1edbi n\u0103m tr\u01b0\u1edbc m\u00ecnh ch\u1ec9 \u0111i b\u1ed9 th\u00ec n\u0103m nay ch\u1ea1y to\u00e0n th\u1eddi gian v\u00e0 \u0111i b\u1ed9 nhanh khi d\u1ed1c l\u00ean.<\/p>\n<p>\u0110i c\u00f9ng l\u00e0 m\u1ed9t b\u00e1c h\u01a1n m\u00ecnh ch\u1eafc g\u1ea7n 5 tu\u1ed5i ng\u01b0\u1eddi th\u00e0nh ph\u1ed1 HCM. B\u00e1c ho\u00e0n th\u00e0nh 100km \u0110\u00e0 l\u1ea1t n\u0103m 2019, ch\u1ea1y 42km m\u1ea5t 3h24p. N\u00f3i chung l\u00e0 c\u00f3 ch\u1ea1y m\u1edbi th\u1ea5y r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi l\u1edbn tu\u1ed5i h\u01a1n m\u00ecnh c\u00f3 s\u1ee9c kh\u1ecfe c\u00f2n h\u01a1n m\u00ecnh; \u0111\u1ec1u d\u00e2n phong tr\u00e0o v\u1edbi th\u1eddi gian eo h\u1eb9p c\u1ea3. T\u1eeb \u0111\u00f3 v\u1ec1 t\u1edbi \u0111\u00edch b\u00e1c \u0111\u00f3 v\u00e0 m\u00ecnh c\u1ee9 thay nhau v\u01b0\u1ee3t l\u00ean.<\/p>\n<p>T\u1ea1i \u0111o\u1ea1n \u0111\u1ed5 d\u1ed1c n\u00e0y do gi\u1ea3m \u0111\u1ed9 s\u00e1ng c\u1ee7a \u0111\u00e8n nh\u1eb1m ti\u1ebft ki\u1ec7m pin n\u00ean m\u00ecnh su\u00fdt s\u1ee5t h\u1ed1 b\u00ea t\u00f4ng v\u00ec \u0111\u00e8n y\u1ebfu; l\u00fac \u0111\u00f3 c\u00f3 ng\u01b0\u1eddi v\u01b0\u1ee3t qua n\u00ean m\u00ecnh ph\u1ea3i ch\u1eadm l\u1ea1i v\u00e0 nh\u1edd v\u1eady m\u00ecnh m\u1edbi nh\u00ecn th\u1ea5y c\u00e1i h\u1ed1 m\u00e0 n\u1ebfu di chuy\u1ec3n b\u00ecnh th\u01b0\u01a1ng c\u00f3 th\u1ec3 \u0111\u00e3 s\u00fat h\u1ed1. S\u00fat h\u1ed1 n\u1eb7ng th\u00ec g\u1eaby ch\u00e2n nh\u1eb9 th\u00ec d\u1eebng cu\u1ed9c ch\u01a1i.<\/p>\n<p>T\u1eeb l\u00e2u m\u00ecnh nghi\u1ec7m ra m\u1ecdi th\u1ee9 \u0111\u1ebfn \u0111\u1ec1u c\u00f3 l\u00fd do n\u00e0o \u0111\u00f3; c\u00f3 th\u1ec3 n\u00f3 g\u00e2y cho m\u00ecnh s\u1ef1 kh\u00f3 ch\u1ecbu ki\u1ec3u nh\u01b0 b\u1ecb ai \u0111\u00f3 v\u01b0\u1ee3t qua, c\u00f3 th\u1ec3 fail m\u1ed9t m\u1ee5c ti\u00eau n\u00e0o \u0111\u00f3 v\u00ec l\u00fd do v\u1edb v\u1ea9n,&#8230;nh\u01b0ng r\u1ed3i sau \u0111\u00f3 m\u00ecnh l\u1ea1i th\u1ea5y nh\u1edd c\u00f3 s\u1ef1 ki\u1ec7n \u0111\u00f3 m\u00e0 m\u00ecnh tr\u00e1nh \u0111\u01b0\u1ee3c m\u1ed9t v\u1ea5n \u0111\u1ec1 n\u00e0o \u0111\u00f3 c\u00f2n t\u1ec7 h\u01a1n. Th\u1ebf n\u00ean t\u1eeb l\u00e2u khi m\u1ed9t s\u1ef1 ki\u1ec7n kh\u00f4ng mong mu\u1ed1n n\u00e0o \u0111\u00f3 x\u1ea3y ra th\u01b0\u1eddng m\u00ecnh kh\u00f4ng m\u1ea5t th\u1eddi gian ti\u1ebfc nu\u1ed1i hay gi\u00e1 nh\u01b0.<\/p>\n<p><span style=\"color: #993366;\">Ch\u1ea1y b\u1ed9 d\u1ea1y ch\u00fang ta r\u1ea5t nhi\u1ec1u b\u00e0i h\u1ecdc.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-17726\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-768x1024.jpg\" alt=\"\" width=\"231\" height=\"308\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-768x1024.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-696x928.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-1068x1424.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp1-1.jpg 1225w\" sizes=\"auto, (max-width: 231px) 100vw, 231px\" \/>T\u1eeb CP103 c\u00f3 kho\u1ea3ng 5km l\u00e0 \u0111\u01b0\u1eddng nh\u1ef1a sau \u0111\u00f3 l\u00e0 \u0111\u01b0\u1eddng \u0111\u1ea5t. \u0110o\u00e0n d\u1eabn \u0111\u1ea7u c\u1ee7a 70km \u0111\u00e3 v\u01b0\u1ee3t qua \u1edf \u0111o\u1ea1n n\u00e0y. H\u1ecd ch\u1ea1y nhanh nh\u01b0 gi\u00f3 v\u00e0 ch\u1eafc ch\u1ec9 ch\u1eadm l\u1ea1i \u0111i b\u1ed9 khi ph\u1ea3i leo d\u1ed1c cao. T\u1eeb \u0111\u00f3 t\u1edbi v\u1ec1 \u0111\u00edch c\u00f2n nhi\u1ec1u ng\u01b0\u1eddi 70km v\u01b0\u1ee3t qua m\u00ecnh nh\u01b0ng m\u00ecnh ngh\u0129 c\u00f3 l\u1ebd m\u00ecnh ch\u1ea1y ngang b\u1eb1ng nh\u00f3m gi\u1eefa c\u1ee7a \u0111\u1ed9i 70km.<\/p>\n<p>T\u1eeb CP103 c\u00f3 qua m\u1ed9t r\u1eebng tr\u00fac kh\u00e1 \u0111\u1eb9p n\u1ebfu \u0111\u00f3 l\u00e0 tr\u1eddi s\u00e1ng. CP103 t\u1edbi CP1 c\u00f3 th\u1ec3 coi l\u00e0 m\u1ed9t \u0111o\u1ea1n ngh\u1ec9 v\u00ec \u0111\u01b0\u1eddng h\u1ea7u h\u1ebft l\u00e0 nh\u1ef1a r\u1ed9ng r\u00e3i b\u1eb1ng ph\u1eb3ng, v\u00e0i \u0111o\u1ea1n leo n\u00fai nh\u1eb9 nh\u00e0ng tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u leo t\u1eeb CP1. \u0110\u00e2y c\u0169ng l\u00e0 giai \u0111o\u1ea1n b\u1ea1n s\u1ebd ph\u1ea3i tr\u1ea3i qua kho\u1ea3ng th\u1eddi gian bu\u1ed3n ng\u1ee7 nh\u1ea5t t\u1eeb 2h t\u1edbi 5h s\u00e1ng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17770 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1024x433.jpg\" alt=\"\" width=\"696\" height=\"294\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1024x433.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-300x127.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-768x325.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1536x650.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-696x295.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1068x452.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-992x420.jpg 992w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan.jpg 1720w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>M\u00ecnh t\u1edbi CP1 l\u00fac 5h khi tr\u1eddi c\u00f2n ch\u01b0a s\u00e1ng, s\u1edbm h\u01a1n 30p so v\u1edbi n\u0103m tr\u01b0\u1edbc v\u00e0 v\u1edbi \u0111\u00f4i ch\u00e2n l\u00e0nh l\u1eb7n, c\u01a1 th\u1ec3 \u1ed5n.<\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP1 t\u1edbi CP2 (9,8km; 5h00p -&gt; 7h00p = 2h00)<\/strong><\/span><\/h1>\n<p>CP1 t\u1edbi CP2 v\u1edbi c\u00e1c \u0111\u01b0\u1eddng d\u1ed1c nh\u1ef1a m\u00e0 \u0111i\u1ec3m cu\u1ed1i c\u1ee7a n\u00f3 n\u1eb1m \u1edf b\u1ea3n C\u00e1t C\u00e1t. CP2 l\u00e0 n\u01a1i m\u00ecnh \u0111\u00e3 ph\u1ea3i d\u1eebng l\u1ea1i v\u00ec g\u00f3t ch\u00e2n \u0111\u00e3 n\u1ee9t to\u00e1c c\u00f9ng ham mu\u1ed1n quay tr\u1edf l\u1ea1i Sapa v\u1edbi n\u1ed3i l\u1ea9u v\u00e0 c\u00e1i gi\u01b0\u1eddng \u00eam \u1ea5m.<\/p>\n<p>N\u0103m nay m\u1ecdi th\u1ee9 \u0111\u00e3 kh\u00e1c, m\u00ecnh di chuy\u1ec3n trong khi tr\u1eddi v\u1eabn c\u00f2n t\u1ed1i qua c\u00e1c con su\u1ed1i, v\u00e0i khu v\u01b0\u1eddn c\u00f9ng m\u1ed9t v\u00e0i ng\u01b0\u1eddi 100 v\u00e0 b\u1ecb m\u1ed9t s\u1ed1 ng\u01b0\u1eddi 70 v\u01b0\u1ee3t qua.<\/p>\n<figure id=\"attachment_17736\" aria-describedby=\"caption-attachment-17736\" style=\"width: 287px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17736 size-full\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp2-2.jpg\" alt=\"CP2\" width=\"287\" height=\"383\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp2-2.jpg 287w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp2-2-225x300.jpg 225w\" sizes=\"auto, (max-width: 287px) 100vw, 287px\" \/><figcaption id=\"caption-attachment-17736\" class=\"wp-caption-text\">M\u00ecnh lu\u00f4n gi\u1eaft g\u1eady ph\u00eda sau khi \u0111\u01b0\u1eddng b\u1eb1ng, d\u1ed1c xu\u1ed1ng v\u00e0 khi t\u1edbi m\u1ed7i CP. Vi\u1ec7c gi\u1eaft g\u1eady tr\u01b0\u1edbc m\u1ed7i CP s\u1ebd gi\u00fap b\u1ea1n kh\u00f4ng b\u1ecb v\u01b0\u1edbng v\u00edu th\u1eadm ch\u00ed l\u00e0 qu\u00ean g\u1eady \u1edf CP.<\/figcaption><\/figure>\n<p>B\u1ea3n C\u00e1t C\u00e1t hi\u1ec7n ra v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi du l\u1ecbch c\u00f9ng tr\u1eddi r\u1ea5t n\u1eafng. N\u0103m nay tr\u1eddi n\u1eafng h\u01a1n h\u1eb3n so v\u1edbi n\u0103m tr\u01b0\u1edbc nh\u01b0ng ch\u1ec9 c\u1ea7n v\u00e0o b\u00f3ng r\u00e2m l\u00e0 l\u1ea1i m\u00e1t l\u1ea1nh. V\u1ea5n \u0111\u1ec1 l\u00e0 Sapa kh\u00f4ng c\u00f3 nhi\u1ec1u b\u00f3ng m\u00e1t nh\u01b0 th\u1ebf; \u00edt khi b\u1ea1n \u1edf d\u01b0\u1edbi m\u1ed9t t\u00e1n c\u00e2y r\u1eadm r\u1ea1p hay \u0111\u01b0\u1ee3c m\u1ed9t ng\u1ecdn n\u00fai che.<\/p>\n<p>\u0110\u1ebfn CP2 khi tr\u1eddi \u0111\u00e3 s\u00e1ng v\u1edbi t\u00e2m tr\u1ea1ng kh\u00e1 tho\u1ea3i m\u00e1i v\u00ec s\u1ebd g\u1eb7p v\u1ee3 c\u00f9ng c\u1ea3m nh\u1eadn m\u1ed9t c\u01a1 th\u1ec3 c\u00f2n g\u1ea7n nh\u01b0 nguy\u00ean v\u1eb9n sau khi tr\u1ea3i qua 10 ti\u1ebfng v\u01b0\u1ee3t qua bu\u1ed5i \u0111\u00eam. S\u1edbm h\u01a1n n\u0103m tr\u01b0\u1edbc t\u1edbi 1h14p, c\u00f3 t\u1eadn 3 gi\u1edd \u0111\u1ec3 t\u1edbi COT 10h t\u1ea1i CP3.<\/p>\n<p>C\u00e1ch \u0111\u00e2y 2 n\u0103m m\u00ecnh ch\u01b0a t\u1eebng d\u00e1m ngh\u0129 c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c vi\u1ec7c n\u00e0y, l\u00e0m sao c\u00f3 th\u1ec3 di chuy\u1ec3n 10 gi\u1edd li\u00ean t\u1ee5c trong \u0111\u00eam t\u1ed1i c\u1ee7a r\u1eebng n\u00fai m\u1ed9t m\u00ecnh m\u00e0 b\u00ecnh th\u01b0\u1eddng \u1edf chung c\u01b0 \u0111i thang m\u00e1y gi\u1eefa \u0111\u00eam m\u1ed9t m\u00ecnh c\u00f3 khi c\u00f2n th\u1ea5y s\u1ee3. N\u0103m nay m\u00ecnh \u00edt d\u00e0nh th\u1eddi gian ng\u1eafm c\u1ea3nh xung quanh m\u00e0 ch\u1ec9 t\u1eadp trung v\u00e0o \u0111\u01b0\u1eddng ch\u1ea1y n\u00ean x\u00e9t v\u1ec1 tr\u1ea3i nghi\u1ec7m s\u1ebd kh\u00f4ng th\u1ec3 b\u1eb1ng n\u0103m tr\u01b0\u1edbc c\u0169ng nh\u01b0 nh\u1eefng l\u1ea7n ch\u1ea1y c\u1ef1 ly 70km ho\u1eb7c c\u1ef1 ly trail 42km \u0111\u1ea7u ti\u00ean n\u0103m 2017 c\u0169ng t\u1ea1i Sapa n\u00e0y.<\/p>\n<p>C\u00f3 nhi\u1ec1u s\u1ee9c m\u1ea1nh ti\u1ec1m \u1ea9n trong m\u1ed7i ch\u00fang ta; ch\u1ec9 \u0111\u1ee3i ch\u00fang ta d\u00e1m d\u1ea5n th\u00e2n v\u00e0 d\u00e1m hy sinh nh\u1eefng l\u1ee3i \u00edch tr\u01b0\u1edbc m\u1eaft.<\/p>\n<figure id=\"attachment_17737\" aria-describedby=\"caption-attachment-17737\" style=\"width: 696px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17737 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-767x1024.jpg\" alt=\"\" width=\"696\" height=\"929\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-767x1024.jpg 767w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-768x1025.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-696x929.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/IMG_5298.jpg 956w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-17737\" class=\"wp-caption-text\">G\u1eb7p v\u1ee3 t\u1ea1i CP2 v\u00e0 v\u1edbi c\u00e1i m\u1eb7t c\u00f3 v\u1ebb h\u1ed1c h\u00e1c sau m\u1ed9t \u0111\u00eam kh\u00f4ng ng\u1ee7<\/figcaption><\/figure>\n<h1><span style=\"color: #993366; font-size: 14pt;\"><strong>T\u1eeb CP2 t\u1edbi CP3 (6,8km; 7h00p -&gt; 8h40p = 1h40)<\/strong><\/span><\/h1>\n<p>Kh\u00f4ng ch\u1ee7 quan, m\u00ecnh ngh\u1ec9 \u1edf CP2 ch\u1ec9 \u0111\u1ec3 \u0103n v\u00e0i qu\u00e1 qu\u00fdt v\u00e0 lon b\u00f2 h\u00fac b\u1ea3o v\u1ee3 mua. Ph\u00eda tr\u01b0\u1edbc ch\u00ednh l\u00e0 \u0111\u00ednh n\u1ee7i cao nh\u1ea5t c\u1ee7a VMM, t\u1eeb \u0111i\u1ec3m n\u00e0y s\u1ebd ch\u1ec9 c\u00f2n d\u1ed1c l\u00ean v\u1edbi t\u1ed5ng \u0111\u1ed9 cao 1280m.<\/p>\n<figure id=\"attachment_17738\" aria-describedby=\"caption-attachment-17738\" style=\"width: 696px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17738 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3-768x1024.jpg\" alt=\"\" width=\"696\" height=\"928\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3-768x1023.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3-696x927.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/doc-cp3.jpg 908w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-17738\" class=\"wp-caption-text\">D\u1ed1c l\u00e0 d\u1ed1c \u0111\u1ea5t v\u1edbi ch\u1ec9 c\u1ecf l\u00e0 ch\u00ednh, c\u0169ng l\u00e0 \u0111o\u1ea1n m\u00ecnh \u0111\u00e3 ch\u1ea1y qua h\u1ed3i 42km n\u0103m 2017 v\u00e0 70km n\u0103m 2018.<\/figcaption><\/figure>\n<p>N\u1ebfu lo\u1ea1i ra kh\u1ecfi kh\u00f3 kh\u0103n v\u1ec1 d\u1ed1c th\u00ec \u0111\u00e2y c\u0169ng l\u00e0 \u0111o\u1ea1n \u0111\u1eb9p nh\u1ea5t c\u1ee7a VMM khi tr\u1eddi s\u00e1ng v\u1edbi nhi\u1ec1u tr\u01b0\u1eddng c\u1ea3nh r\u1ed9ng r\u00e3i khi c\u00e0ng l\u00ean cao. \u0110o\u1ea1n n\u00e0y g\u1eady s\u1ebd c\u00f3 t\u00e1c d\u1ee5ng r\u1ea5t t\u1ed1t, gi\u00fap khi l\u00ean d\u1ed1c v\u00e0 gi\u1eef an to\u00e0n cho nh\u1eefng \u0111\u01b0\u1eddng ch\u1ea1y ven n\u00fai khi m\u1ed9t b\u00ean l\u00e0 d\u1ed1c g\u1ea7n \u0111\u1ee9ng ph\u00eda d\u01b0\u1edbi v\u00e0 m\u1ed9t b\u00ean l\u00e0 n\u00fai.<\/p>\n<p>\u0110o\u1ea1n n\u00e0y c\u0169ng qua v\u01b0\u1eddn \u0111\u00e0o v\u1edbi m\u1ed9t v\u00e0i du kh\u00e1ch \u0111i xe t\u1eeb Sapa t\u1edbi ch\u1ee5p \u1ea3nh.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17739 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-1024x768.jpg\" alt=\"\" width=\"696\" height=\"522\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-1024x768.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-300x225.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-768x576.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-80x60.jpg 80w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-265x198.jpg 265w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-696x522.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-1068x801.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2-560x420.jpg 560w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-2.jpg 1210w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>Tr\u1eddi r\u1ea5t n\u1eafng v\u00e0 l\u00fac n\u00e0y m\u00ecnh \u0111\u00e3 k\u00e9o t\u1ea5m che tay l\u00ean nh\u01b0ng ch\u01b0a c\u1edfi v\u00e0i che g\u00e1y \u1edf m\u0169. T\u1edbi CP3 l\u00fac 8h40 s\u00e1ng, s\u1edbm h\u01a1n 1h20p so v\u1edbi COT c\u1ee7a CP3.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17740 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3-768x1024.jpg\" alt=\"\" width=\"696\" height=\"928\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3-768x1023.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3-696x927.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-3.jpg 908w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<figure id=\"attachment_17741\" aria-describedby=\"caption-attachment-17741\" style=\"width: 696px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17741 size-large\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-1024x768.jpg\" alt=\"\" width=\"696\" height=\"522\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-1024x768.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-300x225.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-768x576.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-80x60.jpg 80w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-265x198.jpg 265w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-696x522.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-1068x801.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4-560x420.jpg 560w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp3-4.jpg 1210w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><figcaption id=\"caption-attachment-17741\" class=\"wp-caption-text\">C\u00e1c CP lu\u00f4n \u0111\u1ea7y \u0111\u1ee7 n\u01b0\u1edbc, \u0111\u1ed3 \u0103n. M\u00ecnh c\u00f3 d\u00f9ng m\u1ed9t l\u1ea7n n\u01b0\u1edbc \u0111i\u1ec7n gi\u1ea3i c\u1ee7a Hummer v\u00e0 c\u1ea3m th\u1ea5y h\u01a1i \u0111au b\u1ee5ng gi\u1ed1ng y h\u1ec7t n\u0103m tr\u01b0\u1edbc. C\u00e1c CP m\u00ecnh lu\u00f4n l\u1ea5y n\u01b0\u1edbc l\u1ecdc.<\/figcaption><\/figure>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP3 t\u1edbi CP4 (9km; 8h40p -&gt; 12h00p = 3h20)<\/strong><\/span><\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17742 alignleft\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/dinh-nui.jpg\" alt=\"\" width=\"465\" height=\"349\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/dinh-nui.jpg 465w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dinh-nui-300x225.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dinh-nui-80x60.jpg 80w, https:\/\/chienluocsong.com\/wp-content\/uploads\/dinh-nui-265x198.jpg 265w\" sizes=\"auto, (max-width: 465px) 100vw, 465px\" \/>H\u01a1n 3 gi\u1edd cho 9km \u0111\u00e3 n\u00f3i l\u00ean t\u1ea5t c\u1ea3 m\u1ee9c \u0111\u1ed9 kh\u1ed1c li\u1ec7t c\u1ee7a vi\u1ec7c v\u01b0\u1ee3t qua \u0111\u1ec9nh n\u00fai cao nh\u1ea5t c\u1ee7a VMM. Nguy\u00ean nh\u00e2n n\u1eefa c\u0169ng l\u00e0 s\u1ee9c kh\u1ecfe \u0111\u00e3 kh\u00f4ng c\u00f2n nh\u01b0 tr\u01b0\u1edbc n\u1eefa, vi\u1ec7c leo d\u1ed1c ch\u1eadm ch\u1ea1m v\u00e0 th\u01b0\u1eddng xuy\u00ean ph\u1ea3i nghi.<\/p>\n<p>Sau con d\u1ed1c d\u00e0i t\u01b0\u1edfng nh\u01b0 b\u1ea5t t\u1eadn th\u00ec \u0111\u1ec9nh n\u00fai c\u0169ng hi\u1ec7n ra. Gi\u00f3 r\u1ea5t m\u1ea1nh v\u00e0 l\u1ea1nh, v\u00e0i ng\u01b0\u1eddi ch\u1ee5p \u1ea3nh, n\u1eb1m d\u00e0i nh\u01b0ng m\u00ecnh lo ng\u1ed3i xu\u1ed1ng l\u00e0 kh\u00f4ng \u0111i \u0111\u01b0\u1ee3c n\u1eefa m\u00e0 \u00e1p l\u1ef1c t\u1ea1i COT v\u1eabn c\u00f2n r\u1ea5t l\u1edbn.<\/p>\n<p>Qua \u0111\u1ec9nh n\u00fai l\u00e0 \u0111\u1ed5 d\u1ed1c nh\u01b0ng d\u1ed1c d\u1ea1ng kh\u00f3 c\u00f3 th\u1ec3 ch\u1ea1y nhanh v\u00ec kh\u00f3 \u0111\u1eb7t ch\u00e2n. \u0110\u00e2y c\u0169ng l\u00e0 \u0111i\u1ec3m y\u1ebfu c\u1ee7a m\u00ecnh khi kh\u00f4ng \u0111\u01b0\u1ee3c r\u00e8n luy\u1ec7n ch\u1ea1y th\u1ef1c \u0111\u1ecba. M\u1eaft ph\u1ea3i r\u1ea5t nhanh, ch\u00e2n ph\u1ea3i nghe theo n\u00e3o \u0111\u1ec3 c\u00f3 th\u1ec3 di chuy\u1ec3n nhanh v\u1edbi d\u1ed1c ki\u1ec3u n\u00e0y. Vi\u1ec7c kh\u00f4ng t\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c con d\u1ed1c xu\u1ed1ng n\u00e0y th\u1eadt \u0111\u00e1ng ti\u1ebfc. M\u00ecnh l\u00ean t\u1edbi \u0111\u1ec9nh l\u00fac 10h12 v\u00e0 m\u1ea5t t\u1edbi t\u1eadn g\u1ea7n 2 gi\u1edd cho con d\u1ed1c \u0111\u1ed5 xu\u1ed1ng<\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP4 t\u1edbi CP5 (8km; 12h00p -&gt; 14h08p = 2h08)<\/strong><\/span><\/h1>\n<p>\u0110\u00e2y l\u00e0 \u0111o\u1ea1n m\u00e0 n\u1ebfu ch\u1ea1y v\u00e0o \u0111\u00fang th\u00e1ng 9 s\u1ebd qua c\u00e1c \u0111\u1ed3ng ru\u1ed9ng l\u00faa v\u00e0ng \u00f3ng, l\u00e0 \u0111o\u1ea1n r\u1ea5t \u0111\u1eb9p c\u1ee7a VMM. Nh\u01b0ng n\u0103m nay th\u00ec kh\u00f4ng c\u00f3 l\u00faa v\u00e0ng, ch\u1ec9 tr\u01a1 nh\u1eefng kho\u1ea3ng ru\u1ed9ng \u0111\u00e3 g\u1eb7t. M\u00ecnh kh\u00f4ng c\u00f3 nhi\u1ec1u \u1ea5n t\u01b0\u1ee3ng v\u1ec1 \u0111o\u1ea1n n\u00e0y ngo\u00e0i \u0111o\u1ea1n cu\u1ed1i l\u00e0 ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng nh\u1ef1a r\u1ea5t r\u1ed9ng, qua ti\u1ebfp m\u1ed9t s\u1ed1 th\u1eeda ru\u1ed9ng l\u00e0 t\u1edbi CP5, \u0111i\u1ec3m CP r\u1ea5t quan tr\u1ecdng v\u1edbi COT l\u00fac 15h00.<\/p>\n<p>N\u0103m 2018 m\u00ecnh ch\u1ec9 t\u1edbi CP5 n\u00e0y s\u1edbm h\u01a1n kho\u1ea3ng 20p. \u0110\u00f3 l\u00e0 ng\u00e3 3 th\u1ea7n th\u00e1nh n\u01a1i nhi\u1ec1u ng\u01b0\u1eddi s\u1ebd ph\u1ea3i d\u1eebng l\u1ea1i v\u00ec COT v\u00e0 v\u00ec qu\u00e1 s\u1ee3 \u0111o\u1ea1n ph\u00eda tr\u01b0\u1edbc.<\/p>\n<figure id=\"attachment_17743\" aria-describedby=\"caption-attachment-17743\" style=\"width: 523px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17743 size-full\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/CP5-1.jpg\" alt=\"\" width=\"523\" height=\"698\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/CP5-1.jpg 523w, https:\/\/chienluocsong.com\/wp-content\/uploads\/CP5-1-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/CP5-1-315x420.jpg 315w\" sizes=\"auto, (max-width: 523px) 100vw, 523px\" \/><figcaption id=\"caption-attachment-17743\" class=\"wp-caption-text\">V\u1ec1 c\u01a1 b\u1ea3n th\u00ec m\u00ecnh \u0111\u00e3 kh\u00e1 y\u1ebfu t\u1ea1i th\u1eddi \u0111i\u1ec3m n\u00e0y khi c\u01a1 th\u1ec3 ch\u1ed7 n\u00e0o c\u0169ng \u0111au. Ngay c\u1ea3 vi\u1ec7c ng\u1ed3i xu\u1ed1ng gh\u1ebf hay \u0111\u1ee9ng l\u00ean c\u0169ng r\u1ea5t \u0111au.<\/figcaption><\/figure>\n<p>CP5 r\u1ea5t \u0111\u00f4ng, c\u00f3 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi d\u1eebng l\u1ea1i l\u00e2u \u1edf \u0111\u00e2y \u0111\u1ec3 c\u00f3 b\u1eefa \u0103n tr\u01b0a, ch\u0103m s\u00f3c y t\u1ebf. U\u1ed1ng 1 lon b\u00f2 h\u00fac, b\u1ed5 sung n\u01b0\u1edbc v\u00e0 l\u1ea1i l\u00ean \u0111\u01b0\u1eddng.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17770 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1024x433.jpg\" alt=\"\" width=\"696\" height=\"294\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1024x433.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-300x127.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-768x325.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1536x650.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-696x295.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-1068x452.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan-992x420.jpg 992w, https:\/\/chienluocsong.com\/wp-content\/uploads\/plan.jpg 1720w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP5 t\u1edbi CP6 (7,3km; 14h08p -&gt; 17h09p = 3h08p)<\/strong><\/span><\/h1>\n<p>Ch\u1eafc m\u1ecdi ng\u01b0\u1eddi ch\u1ea1y VMM \u0111\u1ec1u ph\u1ea3i th\u1eeba nh\u1eadn r\u1eb1ng kh\u00f3 nh\u1ea5t t\u1ea1i VMM ch\u00ednh l\u00e0 \u0111o\u1ea1n n\u00e0y, CP5 t\u1edbi CP6. D\u1ed1c \u0111\u1ea5t v\u00f4 c\u00f9ng g\u1eaft v\u00e0 d\u00e0i k\u1ebft h\u1ee3p v\u1edbi c\u01a1 th\u1ec3 \u0111\u00e3 ki\u1ec7t qu\u1ec7 c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y, m\u00ecnh di chuy\u1ec3n r\u1ea5t ch\u1eadm v\u00e0 c\u1ee9 m\u1ed9t l\u00fac ph\u1ea3i d\u1eebng l\u1ea1i th\u1edf \u0111\u1ec3 gi\u1ea3m nh\u1ecbp tim. L\u00fac n\u00e0y c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 h\u01a1i c\u00f3 c\u1ea3m nh\u1eb9 do th\u1eddi ti\u1ebft v\u1ec1 chi\u1ec1u l\u1ea1nh h\u01a1n, di chuy\u1ec3n ch\u1eadm ngh\u1ec9 nhi\u1ec1u l\u00e0m c\u00e1i l\u1ea1nh th\u1ea5m v\u00e0o trong.<\/p>\n<p>N\u00f3i chung \u0111o\u1ea1n n\u00e0y v\u00f4 c\u00f9ng th\u1ea3m, m\u00ecnh v\u01b0\u1ee3t qua m\u1ed9t s\u1ed1 ng\u01b0\u1eddi 42km, \u0111\u1ed3ng h\u00e0nh c\u00f9ng m\u1ed9t s\u1ed1 ng\u01b0\u1eddi 100 v\u00e0 70. Kh\u00f4ng qu\u00e1 lo nhi\u1ec1u t\u1edbi COT c\u1ee7a CP6, ch\u1ec9 bi\u1ebft leo r\u1ed3i l\u1ea1i ngh\u1ec9 r\u1ed3i l\u1ea1i ti\u1ebfp t\u1ee5c leo.<\/p>\n<p>V\u01b0\u1ee3t qua \u0111\u1ec9nh l\u1ea1i b\u1eaft \u0111\u1ea7u \u0111\u1ed5 d\u1ed1c \u0111\u1ea5t, l\u00fac n\u00e0y c\u01a1 th\u1ec3 l\u1ea1i tr\u1edf l\u1ea1i b\u00ecnh th\u01b0\u1eddng c\u1ee9 nh\u01b0 ch\u01b0a t\u1eebng tr\u1ea3i qua c\u1ea3m gi\u00e1c y\u1ebfu \u0111u\u1ed5i l\u00fac leo d\u1ed1c. Tr\u1eddi b\u1eaft \u0111\u1ea7u t\u1ed1i d\u1ea7n v\u00e0 m\u00ecnh ch\u1ec9 \u0111\u1ebfn CP6 s\u1edbm h\u01a1n c\u00f3 30p trong khi c\u00e1c CP tr\u01b0\u1edbc \u0111\u1ec1u h\u01a1n 1 gi\u1edd.<\/p>\n<figure id=\"attachment_17744\" aria-describedby=\"caption-attachment-17744\" style=\"width: 523px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17744\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp6-1.jpg\" alt=\"\" width=\"523\" height=\"393\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp6-1.jpg 523w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp6-1-300x225.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp6-1-80x60.jpg 80w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp6-1-265x198.jpg 265w\" sizes=\"auto, (max-width: 523px) 100vw, 523px\" \/><figcaption id=\"caption-attachment-17744\" class=\"wp-caption-text\">N\u0103m 2020 m\u00ecnh ph\u1ea3i mang x\u1ea1c d\u1ef1 ph\u00f2ng k\u00e8m x\u1ea1c \u0111\u1ed3ng h\u1ed3 \u0111\u00ea gi\u1eef \u0111\u1ed3ng h\u1ed3 kh\u00f4ng h\u1ebft pin.<\/figcaption><\/figure>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP6 t\u1edbi CP7 (5,7km; 17h09p -&gt; 18h48p = 1h39p)<\/strong><\/span><\/h1>\n<p>CP6 t\u1edbi CP7 \u0111a ph\u1ea7n l\u00e0 xu\u1ed1ng v\u00e0 n\u00f3i th\u1eadt l\u00e0 m\u00ecnh c\u0169ng \u0111\u00e3 kh\u00f4ng t\u1eadn d\u1ee5ng \u0111\u01b0\u1ee3c t\u1ed1t \u0111o\u1ea1n \u0111\u1ed5 d\u1ed1c n\u00e0y.<\/p>\n<p>L\u00fac \u0111\u00f3 \u0111\u1ea7u \u00f3c \u0111\u00e3 kh\u00e1 tr\u00ec tr\u1ec7 r\u1ed3i n\u00ean th\u1ef1c s\u1ef1 m\u00ecnh kh\u00f4ng c\u00f2n nh\u1edb g\u00ec nhi\u1ec1u \u0111o\u1ea1n n\u00e0y ngo\u00e0i vi\u1ec7c nghe \u0111i\u1ec7n tho\u1ea1i h\u1ecfi th\u0103m c\u1ee7a \u0111\u1ea1i ka Qu\u1ef3nh.<\/p>\n<p>M\u00ecnh c\u00f3 mang theo tai nghe kh\u00f4ng d\u00e2y nh\u01b0ng ch\u1ec9 nghe \u0111\u01b0\u1ee3c kho\u1ea3ng 60 ph\u00fat c\u00f2n l\u1ea1i c\u0169ng kh\u00f4ng \u0111eo v\u00ec l\u00fac ch\u1ea1y s\u1ebd b\u1ecb m\u1ea5t t\u1eadp trung.<\/p>\n<p><iframe loading=\"lazy\" title=\"CP7 VMM100km 2020\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/7_lkjnoGW7o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u0110\u00e3 t\u1edbi CP7 th\u00ec \u00e1p l\u1ef1c v\u1ec1 COT s\u1ebd kh\u00f4ng c\u00f2n nhi\u1ec1u n\u1eefa. M\u1ecdi ng\u01b0\u1eddi ngh\u1ec9 ng\u01a1i, b\u0103ng b\u00f3 v\u1ebft th\u01b0\u01a1ng chu\u1ea9n b\u1ecb cho v\u01b0\u1ee3t \u0111\u1ec9nh n\u00fai b\u1ea1c ph\u00eda tr\u01b0\u1edbc, \u0111\u1ec9nh cu\u1ed1i c\u00f9ng tr\u01b0\u1edbc khi t\u1edbi \u0111\u00edch. \u0110\u1ec9nh n\u00fai m\u00e0 trong suy ngh\u0129 c\u1ee7a m\u00ecnh t\u1ea1i th\u1eddi \u0111i\u1ec3m \u0111\u00f3 v\u1eabn r\u1ea5t gh\u00ea g\u1edbm.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17746 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-1024x768.jpg\" alt=\"\" width=\"696\" height=\"522\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-1024x768.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-300x225.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-768x576.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-1536x1152.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-80x60.jpg 80w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-265x198.jpg 265w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-696x522.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-1068x801.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1-560x420.jpg 560w, https:\/\/chienluocsong.com\/wp-content\/uploads\/cp7-1.jpg 1613w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<h1><span style=\"font-size: 14pt; color: #993366;\"><strong>T\u1eeb CP7 t\u1edbi Finish line (8 km; 18h48p -&gt; 21h44p = 3h00p)<\/strong><\/span><\/h1>\n<p>V\u1edbi suy ngh\u0129 ph\u00eda tr\u01b0\u1edbc l\u00e0 \u0111\u1ec9nh n\u00fai kh\u00f3 nh\u1eb1n m\u00ecnh c\u0169ng ngh\u1ec9 r\u1ea5t \u00edt \u1edf CP7, ch\u1ec9 \u0103n m\u1ed9t mi\u1ebfng gi\u00f2 l\u1ee3n, l\u00f2ng tr\u1eafng m\u1ed9t qu\u1ea3 tr\u1ee9ng g\u00e0 c\u1ee7a m\u1ed9t t\u00ecnh nguy\u1ec7n vi\u00ean m\u00e0 m\u00ecnh c\u00f2n ch\u1eb3ng bi\u1ebft t\u00ean. \u1ede VMM, c\u00f3 nhi\u1ec1u nh\u00f3m v\u00e0 c\u00e1 nh\u00e2n t\u00ecnh nguy\u1ec7n cung c\u1ea5p c\u00e1c b\u1eefa \u0103n nh\u1eb9 cho c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean 70km v\u00e0 100km.<\/p>\n<p>R\u1ed3i m\u00ecnh c\u0169ng nh\u1eadn ra SilverStone h\u00f3a ra kh\u00f4ng nh\u01b0 m\u00ecnh t\u01b0\u1edfng, ho\u1eb7c l\u00e0 n\u00f3 \u0111\u00e3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh ho\u1eb7c l\u00e0 do m\u00ecnh \u0111\u00e3 kh\u00e1c v\u1edbi ch\u00ednh m\u00ecnh c\u1ee7a 2 n\u0103m tr\u01b0\u1edbc. \u0110\u00fang l\u00e0 c\u00f3 d\u1ed1c l\u00ean g\u1eaft nh\u01b0ng kh\u00f4ng th\u1ec3 so v\u1edbi m\u1ee9c \u0111\u1ed9 kh\u00f3 c\u1ee7a d\u1ed1c t\u1eeb CP5 t\u1edbi CP6.<\/p>\n<p>Tr\u1eddi l\u00fac \u0111\u00f3 \u0111\u00e3 t\u1ed1i om, \u0111\u00e8n c\u0169ng \u0111\u00e3 \u0111\u01b0\u1ee3c b\u1eadt l\u00ean t\u1eeb \u0111o\u1ea1n r\u1eddi CP6. V\u1eabn m\u1ed9t b\u00ean l\u00e0 d\u1ed1c th\u0103m th\u1eb3m, m\u1ed9t b\u00ean l\u00e0 n\u00fai. R\u1ed3i \u0111\u1ec9nh SilverStone c\u0169ng hi\u1ec7n ra v\u1edbi 2 anh \u0111\u00e0n ca s\u00e1o nh\u1ecb nh\u01b0 m\u1ecdi khi. N\u0103m nay c\u1ea3i ti\u1ebfn h\u01a1n l\u00e0 c\u00f3 th\u00eam loa bluetooth c\u00f3 s\u1eb5n nh\u1ea1c \u0111\u1ec7m \u0111\u1ec3 k\u1ebft h\u1ee3p v\u1edbi s\u00e1o th\u1ed5i. \u0110\u00fang l\u00e0 nghe hay h\u01a1n th\u1eadt nh\u01b0ng m\u00ecnh v\u1eabn c\u1ea3m nh\u1eadn s\u00e1o m\u1ed1c c\u1ee7a c\u00e1ch \u0111\u00e2y 2 n\u0103m m\u1edbi th\u01a1 m\u1ed9ng l\u00e0m sao. Ti\u1ebfng s\u00e1o nh\u1eb9 nh\u00e0ng kh\u00f4ng \u0111\u01b0\u1ee3c h\u1ed7 tr\u1ee3 c\u1ee7a loa l\u00fac l\u00ean l\u00fac xu\u1ed1ng b\u1edfi ti\u1ebfng gi\u00f3 tho\u1ea3ng, nghe r\u1ea5t ma m\u1ecb v\u00e0 th\u01b0 gi\u00e3n.<\/p>\n<p>\u0110\u00e2y l\u00e0 \u0111i\u1ec3m m\u00e0 m\u1ed7i v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u1ec1u t\u1ef1 th\u01b0\u1edfng cho m\u00ecnh nghe m\u1ed9t \u0111o\u1ea1n nh\u1ea1c v\u00ec \u0111\u00e3 t\u1edbi \u0111\u00e2y th\u00ec vi\u1ec7c v\u1ec1 \u0111\u00edch l\u00e0 ch\u1eafc ch\u1eafn.<\/p>\n<p>D\u1ed1c \u0111\u00e1 \u0111\u00e3 l\u00e0m xong v\u00e0 r\u1ea5t d\u1ed1c nh\u01b0ng \u0111o\u1ea1n l\u00e0m m\u00ecnh b\u1ea5t ng\u1edd nh\u1ea5t l\u00e0 kho\u1ea3ng 3km tr\u01b0\u1edbc khi t\u1edbi v\u1ea1ch \u0111\u00edch. M\u00ecnh ngh\u0129 r\u1eb1ng s\u1ebd ch\u1ec9 m\u1ea5t kho\u1ea3ng 20 ph\u00fat cho 3km \u0111\u00f3 nh\u01b0ng th\u1ef1c t\u1ebf 3km \u0111\u00f3 l\u00e0 h\u01a1i d\u1ed1c l\u00ean d\u1eabn t\u1edbi vi\u1ec7c ch\u1ea1y l\u00e0 b\u1ea5t kh\u1ea3 thi. T\u00e2m tr\u1ea1ng th\u1ecfa m\u00e3n, m\u1eb7t tr\u0103ng to v\u00e0 \u0111\u1eb9p, hai b\u00ean \u0111\u01b0\u1eddng l\u00e0 r\u1eebng c\u00e2y cao g\u1ee3i l\u1ea1i k\u1ef7 ni\u1ec7m c\u1ee7a c\u00e1c l\u1ea7n tr\u01b0\u1edbc.<\/p>\n<p>\u0110\u00e2y l\u00e0 l\u1ea7n th\u1ee9 3 m\u00ecnh \u0111i b\u1ed9 tr\u00ean con \u0111\u01b0\u1eddng n\u00e0y. L\u1ea7n \u0111\u1ea7u ti\u00ean l\u00e0 42km c\u1ee7a n\u0103m 2017, l\u1ea7n th\u1ee9 hai l\u00e0 70km c\u1ee7a 2018; \u0111\u01b0\u1eddng t\u1ed1i om ch\u1ec9 c\u00f3 \u00e1nh \u0111\u00e8n \u0111\u1ea7u, tr\u0103ng s\u00e1ng ho\u1eb7c l\u00e0 m\u1ed9t b\u1ea7u tr\u1eddi sao. M\u1ed9t t\u00e2m tr\u1ea1ng th\u1ecfa m\u00e3n sau m\u1ed9t ng\u00e0y d\u00e0i v\u1ea5t v\u1ea3; ch\u1ec9 c\u00f2n v\u00e0i km n\u1eefa th\u00f4i l\u00e0 s\u1ebd qua v\u1ea1ch \u0111\u00edch, s\u1ebd \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1i m\u00ecnh \u0111\u00e3 c\u1ed1 g\u1eafng v\u00ec n\u00f3 trong h\u01a1n 12 th\u00e1ng qua.<\/p>\n<p>R\u1ed3i th\u00ec v\u1ea1ch \u0111\u00edch c\u0169ng hi\u1ec7n ra v\u1edbi \u0111\u00e8n chi\u1ebfu r\u1ecdi l\u00ean b\u1ea7u tr\u1eddi. M\u1ed9t \u0111o\u1ea1n \u0111\u01b0\u1eddng nh\u1ecf v\u00e0o Topas v\u1edbi m\u1ed9t s\u1ed1 ng\u01b0\u1eddi \u0111i ng\u01b0\u1ee3c chi\u1ec1u ra ch\u00fac m\u1eebng. Tr\u00ean c\u1ea3 qu\u00e3ng \u0111\u01b0\u1eddng VMM100km m\u00ecnh g\u1eb7p r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi bi\u1ebft m\u00ecnh m\u00e0 m\u00ecnh kh\u00f4ng nh\u1edb h\u1ebft, c\u00f3 c\u1ea3 ng\u01b0\u1eddi \u0111\u00e3 \u0111\u1ecdc b\u00e0i vi\u1ebft v\u1ec1 DNF 2019 c\u1ee7a m\u00ecnh. Tr\u0103m m\u00e9t tr\u01b0\u1edbc \u0111\u00edch s\u1ee9c m\u1ea1nh t\u1eeb \u0111\u00e2u \u1eadp t\u1edbi khi\u1ebfn m\u00ecnh ch\u1ea1y r\u1ea5t nhanh (\u0111\u1ea5y l\u00e0 trong \u0111\u1ea7u ngh\u0129 v\u1eady) b\u0103ng qua v\u1ea1ch \u0111\u00edch (l\u00e0m cho c\u00e1i \u1ea3nh v\u1ec1 \u0111\u00edch m\u1ea5t n\u00e9t). T\u00ean \u0111\u01b0\u1ee3c g\u1ecdi l\u00ean, l\u1ea7n th\u1ee9 3 m\u00ecnh v\u01b0\u1ee3t qua v\u1ea1ch \u0111\u00edch c\u1ee7a VMM, c\u1ef1 ly kh\u00f3 nh\u1ea5t c\u1ee7a cu\u1ed9c th\u00ec m\u00e0 c\u00e1ch \u0111\u00e2y 3 n\u0103m m\u00ecnh c\u00f2n nh\u00ecn c\u1ef1 ly \u0111\u00f3 nh\u01b0 l\u00e0 m\u1ed9t th\u1ee9 kh\u00f4ng th\u1ec3 v\u1edbi t\u1edbi.<\/p>\n<p><iframe loading=\"lazy\" title=\"ve dich\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MQibNAeqBrA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-17778 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-1024x718.jpg\" alt=\"\" width=\"696\" height=\"488\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-1024x718.jpg 1024w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-300x210.jpg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-768x539.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-1536x1078.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-100x70.jpg 100w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-696x488.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-1068x749.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km-599x420.jpg 599w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Vmm100km.jpg 2037w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17747 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline.jpg\" alt=\"\" width=\"654\" height=\"872\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline.jpg 654w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-315x420.jpg 315w\" sizes=\"auto, (max-width: 654px) 100vw, 654px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-large wp-image-17748\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-768x1024.jpg\" alt=\"\" width=\"696\" height=\"928\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-768x1024.jpg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-225x300.jpg 225w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-1152x1536.jpg 1152w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-1536x2048.jpg 1536w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-696x928.jpg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-1068x1424.jpg 1068w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2-315x420.jpg 315w, https:\/\/chienluocsong.com\/wp-content\/uploads\/Finishline-2.jpg 1920w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>N\u0103m nay ban t\u1ed5 ch\u1ee9c r\u1ea5t chu \u0111\u00e1o khi s\u1eafp x\u1ebfp cho v\u1eadn \u0111\u1ed9ng vi\u00ean ch\u1ee5p l\u1ea1i \u1ea3nh v\u1edbi \u0111\u00edch. L\u00fac \u0111\u00f3 BTC \u0111\u00e3 \u0111\u01b0a nh\u1ea7m \u00e1o finish 70km.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17749 aligncenter\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA.jpeg\" alt=\"\" width=\"1000\" height=\"664\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA.jpeg 1000w, https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA-300x199.jpeg 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA-768x510.jpeg 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA-696x462.jpeg 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/t4NRudqA-633x420.jpeg 633w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>M\u00ecnh \u0111\u00e3 ho\u00e0n th\u00e0nh 100km nh\u01b0 v\u1eady; \u0111\u00fac r\u00fat kinh nghi\u1ec7m th\u1ea5t b\u1ea1i c\u1ee7a 1 n\u0103m tr\u01b0\u1edbc; d\u00e0nh 1 n\u0103m \u0111\u1ec3 t\u1eadp luy\u1ec7n thay \u0111\u1ed5i th\u1ec3 l\u1ef1c b\u1ea3n th\u00e2n. N\u0103m 2021 s\u1ebd c\u00f3 c\u1ef1 ly 160km, \u0111\u00e2y l\u1ea1i l\u00e0 c\u1ef1 ly d\u00e0i v\u00e0 kh\u00f3 nh\u1ea5t VN thay cho c\u1ef1 ly 100km.<\/p>\n<p>Tham gia v\u00e0o ch\u1ea1y b\u1ed9 t\u1eeb n\u0103m 2015, 5 n\u0103m qua m\u00ecnh th\u1ea5y phong tr\u00e0o ch\u1ea1y b\u1ed9 t\u1ea1i VN l\u1edbn m\u1ea1nh c\u00f9ng v\u1edbi n\u0103ng l\u1ef1c c\u1ee7a V\u0110V t\u0103ng tr\u01b0\u1edfng t\u1eebng n\u0103m. S\u1ed1 ng\u01b0\u1eddi finish \u0111\u01b0\u1ee3c c\u00e1c c\u1ef1 ly d\u00e0i nh\u01b0 100km ng\u00e0y m\u1ed9t nhi\u1ec1u v\u1edbi \u0111\u01b0\u1eddng \u0111ua ng\u00e0y m\u1ed9t kh\u00f3 kh\u0103n h\u01a1n, th\u1eddi gian COT g\u1eaft h\u01a1n. N\u0103m 2020 c\u00f3 138 v\u1eadn \u0111\u1ed9ng vi\u00ean v\u1ec1 \u0111\u00edch trong t\u1ed5ng s\u1ed1 200 ng\u01b0\u1eddi c\u00f3 \u1edf v\u1ea1ch xu\u1ea5t ph\u00e1t; x\u00e1c su\u1ea5t th\u00e0nh c\u00f4ng g\u1ea7n 70%. Ng\u01b0\u1eddi v\u1ec1 \u0111\u00edch mu\u1ed9n nh\u1ea5t m\u1ea5t 25 gi\u1edd 35 ph\u00fat.<\/p>\n<p>Cu\u1ed9c s\u1ed1ng l\u00e0 v\u1eady, m\u1ecdi th\u1ee9 \u0111ang ng\u00e0y c\u00e0ng kh\u00f3 l\u00ean m\u1ed9t c\u00e1ch kh\u00e1ch quan. Khi t\u00f4i ho\u00e0n th\u00e0nh 42km \u0111\u1ea7u ti\u00ean n\u0103m 2016 t\u1ea1i <strong>Long bien marathon<\/strong> ch\u1ec9 c\u00f3 60 ng\u01b0\u1eddi ch\u1ea1y v\u1edbi ch\u1ec9 8 ng\u01b0\u1eddi ho\u00e0n th\u00e0nh d\u01b0\u1edbi 4 gi\u1edd. N\u0103m 2019 khi t\u00f4i l\u1ea7n \u0111\u1ea7u ti\u00ean ch\u1ea1y d\u01b0\u1edbi 4 gi\u1edd t\u1ea1i <strong>Ecopark Marathon 2019<\/strong> th\u00ec c\u00f3 t\u1edbi 700 ng\u01b0\u1eddi ho\u00e0n th\u00e0nh c\u1ef1 ly n\u00e0y, v\u00e0 c\u00f3 78 ng\u01b0\u1eddi ch\u1ea1y d\u01b0\u1edbi 4 gi\u1edd. N\u0103m 2020 khi l\u1ea7n \u0111\u1ea7u ti\u00ean ch\u1ea1y d\u01b0\u1edbi 3h30p th\u00ec c\u00f3 t\u1eadn 94 ng\u01b0\u1eddi ch\u1ea1y d\u01b0\u1edbi 3h30p t\u1ea1i <strong>Long bi\u00ean marathon 2020<\/strong> trong t\u1ed5ng s\u1ed1 1500 ng\u01b0\u1eddi ch\u1ea1y marathon. B\u1ea1n c\u00f3 tin \u0111\u01b0\u1ee3c kh\u00f4ng? 1500 ng\u01b0\u1eddi ch\u1ea1y c\u1ef1 ly 42km trong m\u1ed9t cu\u1ed9c \u0111ua t\u1ea1i Vi\u1ec7t Nam v\u1ed1n \u0111\u01b0\u1ee3c coi l\u00e0 ch\u1ec9 c\u00f3 1% d\u00e2n s\u1ed1 c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c.<\/p>\n<p>V\u00e0 cu\u1ed1i c\u00f9ng khi t\u00f4i ho\u00e0n th\u00e0nh 100km n\u0103m 2020 th\u00ec c\u1ef1 ly 160km \u0111\u00e3 \u0111\u01b0\u1ee3c sinh ra, cu\u1ed9c chi\u1ebfn l\u00e0 kh\u00f4ng bao gi\u1edd ng\u1eebng ngh\u1ec9.<\/p>\n<p>T\u00f4i s\u1ebd c\u1ea7n th\u1eddi gian suy ngh\u0129 xem c\u00f3 n\u00ean th\u1eed s\u1ee9c \u1edf c\u1ef1 ly 160km v\u00e0o th\u00e1ng 8 n\u0103m 2021 kh\u00f4ng. Th\u1eddi gian ch\u1ec9 c\u00f2n 8 th\u00e1ng v\u00e0 ch\u1ea1y trong th\u1eddi ti\u1ebft m\u00f9a h\u00e8 ch\u1eafc ch\u1eafn s\u1ebd r\u1ea5t kh\u00e1c. Trong l\u00fac \u0111\u1ee3i ch\u1edd m\u1ed9t quy\u1ebft \u0111\u1ecbnh ch\u00ednh th\u1ee9c t\u00f4i s\u1ebd t\u1eadp luy\u1ec7n nh\u01b0 th\u1ec3 \u0111\u00e3 \u0111\u0103ng k\u00fd n\u00f3.<\/p>\n<figure id=\"attachment_17750\" aria-describedby=\"caption-attachment-17750\" style=\"width: 842px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17750 size-full\" src=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216.png\" alt=\"\" width=\"842\" height=\"595\" srcset=\"https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216.png 842w, https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216-300x212.png 300w, https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216-768x543.png 768w, https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216-100x70.png 100w, https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216-696x492.png 696w, https:\/\/chienluocsong.com\/wp-content\/uploads\/18294-1606822216-594x420.png 594w\" sizes=\"auto, (max-width: 842px) 100vw, 842px\" \/><figcaption id=\"caption-attachment-17750\" class=\"wp-caption-text\">Ch\u1ea1y Vnexpress Midnight m\u1ed9t tu\u1ea7n sau \u0111\u00f3 khi c\u01a1 th\u1ec3 c\u00f2n ch\u01b0a \u0111\u01b0\u1ee3c h\u1ed3i ph\u1ee5c. M\u1ed9t qu\u00e3ng th\u1eddi gian l\u00ea l\u1ebft, b\u1ea5t l\u1ef1c khi g\u1ed1i tr\u00e1i \u0111au ngay \u1edf km th\u1ee9 15.<\/figcaption><\/figure>\n<p><span style=\"color: #993366;\"><strong>C\u1ea3m \u01a1n b\u1ea1n \u0111\u00e3 \u0111\u1ecdc t\u1edbi d\u00f2ng n\u00e0y v\u00e0 ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng n\u1ebfu nh\u01b0 \u0111\u0103ng k\u00fd c\u1ef1 ly 100km c\u1ee7a n\u0103m t\u1edbi. Bi\u1ebft \u0111\u00e2u ch\u1ec9 9 th\u00e1ng n\u1eefa th\u00f4i, t\u00f4i l\u1ea1i c\u00f3 b\u00e0i vi\u1ebft v\u1ec1 c\u1ef1 ly 160km VMM.<\/strong><\/span><\/p>\n<div class='stb-container stb-style-info stb-no-caption'>\n<div class='stb-caption'>\n<div class='stb-logo'><img class='stb-logo__image' src='http:\/\/chienluocsong.com\/wp-content\/plugins\/wp-special-textboxes\/images\/info.png' alt='img'\/><\/div>\n<div class='stb-caption-content'><\/div>\n<div class='stb-tool'><\/div>\n<\/div>\n<div class='stb-content'>\n<p>M\u00ecnh kh\u00f4ng ho\u00e0n th\u00e0nh 100km trong 1 ti\u1ebfng m\u00e0 l\u00e0 g\u1ea7n 25 ti\u1ebfng c\u0169ng nh\u01b0 m\u00ecnh kh\u00f4ng chu\u1ea9n b\u1ecb VMM100km trong 1 ng\u00e0y m\u00e0 l\u00e0 12 th\u00e1ng c\u1ed9ng v\u1edbi t\u00edch l\u0169y th\u1ec3 l\u1ef1c c\u1ee7a c\u00e1c n\u0103m tr\u01b0\u1edbc \u0111\u00f3. \u0110\u00f4i khi ch\u00fang ta c\u0169ng nh\u01b0 b\u1ea3n th\u00e2n t\u00f4i khi nh\u00ecn th\u00e0nh t\u00edch c\u1ee7a m\u1ed9t ai \u0111\u00f3 ch\u1ec9 nh\u00ecn th\u1ea5y c\u00e1i h\u1ecd \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u00e0 qu\u00ean m\u1ea5t \u0111\u1eb1ng sau \u0111\u00f3 l\u00e0 c\u1ea3 m\u1ed9t qu\u00e1 tr\u00ecnh r\u1ea5t d\u00e0i, r\u1ea5t nhi\u1ec1u th\u1ee9 h\u1ecd \u0111\u00e3 ph\u1ea3i hy sinh trong khi ch\u00fang ta th\u00ec kh\u00f4ng.<\/p>\n<p>Th\u00e0nh qu\u1ea3 c\u00e0ng l\u1edbn th\u00ec c\u00e1i nh\u1eadn \u0111\u01b0\u1ee3c n\u1ebfu th\u00e0nh c\u00f4ng nh\u1eadn \u0111\u01b0\u1ee3c c\u00e0ng l\u1edbn m\u00e0 h\u1eadu qu\u1ea3 n\u1ebfu th\u1ea5t b\u1ea1i c\u0169ng l\u1edbn kh\u00f4ng k\u00e9m. Th\u00e0nh qu\u1ea3 c\u00e0ng l\u1edbn th\u00ec c\u00e0ng \u0111\u00f2i h\u1ecfi nhi\u1ec1u s\u1ef1 hy sinh; kh\u00f4ng c\u00f3 c\u00e1i g\u00ec l\u1edbn m\u00e0 d\u1ec5 d\u00e0ng \u0111\u1ea1t \u0111\u01b0\u1ee3c. Kh\u00f4ng c\u00f3 th\u00e0nh qu\u1ea3 n\u00e0o l\u1edbn m\u00e0 ch\u1ec9 c\u1ed1 g\u1eafng trong ch\u1ed1c l\u00e1t l\u00e0 c\u00f3 \u0111\u01b0\u1ee3c. \u0110\u00f4i khi th\u00e0nh qu\u1ea3 \u0111\u1ebfn ngay trong ti\u1ebfn tr\u00ecnh ta c\u1ed1 g\u1eafng gi\u1ed1ng nh\u01b0 ch\u1ea1y. Finish 100km ch\u1ec9 l\u00e0 m\u1ed9t c\u1ed9t m\u1ed1c \u1ea5n \u0111\u1ecbnh cu\u1ed1i c\u00f9ng m\u00e0 th\u00f4i, r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi v\u1eabn r\u1ea5t h\u00e0i l\u00f2ng khi h\u1ecd kh\u00f4ng th\u1ec3 finish 100km, b\u1ea3n th\u00e2n qu\u00e1 tr\u00ecnh ti\u1ebfn t\u1edbi \u0111\u00f3 h\u1ecd \u0111\u00e3 nh\u1eadn \u0111\u01b0\u1ee3c ph\u1ea7n th\u01b0\u1edfng r\u1ed3i.<\/p>\n<p>Ch\u1ea1y b\u1ec1n l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao \u0111\u00f2i h\u1ecfi r\u1ea5t nhi\u1ec1u th\u1eddi gian cho c\u1ea3 t\u1eadp luy\u1ec7n l\u1eabn thi \u0111\u1ea5u. T\u00f4i \u0111\u00e3 b\u1ecf ra r\u1ea5t nhi\u1ec1u th\u1eddi gian nh\u01b0ng nh\u1eadn l\u1ea1i \u0111\u01b0\u1ee3c c\u0169ng kh\u00f4ng \u00edt. N\u1ebfu kh\u00f4ng c\u00f3 ch\u1ea1y b\u1ed9 t\u00f4i s\u1ebd kh\u00f4ng c\u00f3 s\u1ee9c kh\u1ecfe nh\u01b0 ng\u00e0y h\u00f4m nay; n\u1ebfu kh\u00f4ng \u0111\u0103ng k\u00fd VMM t\u00f4i s\u1ebd kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c c\u00e1c tr\u1ea3i nghi\u1ec7m ch\u1ea1y \u0111\u00eam h\u00e0 n\u1ed9i; n\u1ebfu kh\u00f4ng luy\u1ec7n t\u1eadp cho c\u1ef1 ly marathon 42km t\u00f4i s\u1ebd kh\u00f4ng c\u00f3 \u0111\u01b0\u1ee3c c\u1ea3m gi\u00e1c tuy\u1ec7t v\u1eddi c\u00f9ng m\u1ed9t \u0111o\u00e0n ng\u01b0\u1eddi ch\u1ea1y c\u00f9ng t\u1ed1c \u0111\u1ed9 cho c\u1ef1 ly 42km. T\u00f4i s\u1ebd kh\u00f4ng c\u00f3 r\u1ea5t nhi\u1ec1u th\u1ee9 n\u1ebfu nh\u01b0 t\u00f4i kh\u00f4ng \u0111\u1ebfn v\u1edbi ch\u1ea1y b\u1ed9 m\u00e0 ch\u1ea1y b\u1ec1n l\u00e0 m\u1ed9t ph\u1ea7n trong \u0111\u00f3.<\/p>\n<\/div>\n<\/div>\n<hr>\n<p><strong>Ngu\u1ed3n:<\/strong> <a href=\"https:\/\/chienluocsong.com\/trai-nghiem-vietnam-mountain-marathon-100km-2020-mot-cai-ket-co-hau\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tr\u1ea3i nghi\u1ec7m Vietnam Mountain Marathon 100km 2020 \u2013 M\u1ed9t c\u00e1i k\u1ebft c\u00f3 h\u1eadu \u2014 chienluocsong.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Source: https:\/\/chienluocsong.com\/trai-nghiem-vietnam-mountain-marathon-100km-2020-mot-cai-ket-co-hau\/<\/p>\n","protected":false},"author":1,"featured_media":1232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chienluocsong"],"_links":{"self":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1231"}],"version-history":[{"count":1,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1231\/revisions"}],"predecessor-version":[{"id":1503,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/posts\/1231\/revisions\/1503"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=\/wp\/v2\/media\/1232"}],"wp:attachment":[{"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ngocha.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}