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Hoʻonohonoho ʻia kahi papahana hoʻomaʻamaʻa holo wāwae no ka poʻe noho mau, i ka hoʻōla hōʻeha, loaʻa nā palena o ke kino, a leʻaleʻa paha i ka holo ʻana i kahi wikiwiki. Hoʻohui ʻia, ʻae ka papahana hoʻomaʻamaʻa pae i ke kino e hoʻololi iki i ka hana kino e koi ʻia e ka papahana hoʻomaʻamaʻa holo pinepine.
Kūpono kahi papahana aʻo pae kiʻekiʻe no ka poʻe makemake ʻole e holo i ʻoi aku ma mua o ʻekolu mau manawa o ka pule, a i ʻole makemake e ʻokoʻa i kā lākou papahana hoʻomaʻamaʻa e kū nei me kahi ʻano ukana hou aʻe.
Eia hou, ua kūpono kūpono kahi papahana hoʻolālā pae komo no ka poʻe makemake e lilo i kekahi mau paona keu a ma ka manawa like e hoʻonui ai i ka hoʻomanawanui ʻana o ka maʻi puʻuwai.
Inā ʻaʻole i loaʻa i kahi kanaka ka manawa kūpono e holo mau no ka manawa lōʻihi, a laila e kōkua kēia polokalamu e loaʻa hou ke kinona a hōʻea i ka pae maʻamau o ke koʻikoʻi. I ka manawa like, e lawa ka manawa o ke kino e maʻa ai i ka hoʻonui ʻana i nā ukana, kahi mea e hōʻemi ai i ka pilikia o ka ʻeha.
Aia i loko o ka papahana nā hana ʻekolu i kēlā me kēia pule. ʻO kahi laʻana, hiki iā ʻoe ke hoʻomaʻamaʻa i ka Pōʻakahi, Pōʻakolu a me Pōʻalima (a i ʻole koho i kekahi mau lā ʻē aʻe me hoʻokahi lā hoʻomaha i waena o nā hana).
Inā no ka manawa lōʻihi ʻaʻole ʻoe i loaʻa ka manawa kūpono e holo mau ai, a laila e kōkua kēia polokalamu iā ʻoe e hoʻi hou i kāu ʻano a hōʻea i ka pae maʻamau o ke koʻikoʻi.
ʻO ka wiki 1
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 minuke hele wawe. A laila hoʻololi i ka hele wāwae a me ka holo ʻana no 20 mau minuke: jogging 60 kekona a me ka hele wāwae 90 kekona.
ʻO ka wiki 2
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 minuke hele wawe. A laila hoʻololi i ka hele wāwae a me ka holo ʻana no 20 mau minuke: jogging 90 kekona a me ka hele wāwae no 2 mau minuke.
ʻO ka wiki 3
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 minuke hele wawe, a laila:
- jogging 90 kekona
- hele wāwae 90 kekona
- jogging 3 mau minuke
- hele wāwae 3 minuke
- jogging 90 kekona
- hele wāwae 90 kekona
- jogging 3 mau minuke
- hele wāwae 3 minuke
ʻO ka wiki 4
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 minuke hele wawe, a laila:
- jogging 3 mau minuke
- hele wāwae 90 kekona
- jogging 5 mau minuke
- hele wāwae 2,5 minuke
- jogging 3 mau minuke
- hele wāwae 90 kekona
- jogging 5 mau minuke
ʻO ka wiki 5
Hana mua 1st:
5 minuke hele wawe, a laila:
- jogging 5 mau minuke
- hele wāwae 3 minuke
- jogging 5 mau minuke
- hele wāwae 3 minuke
- jogging 5 mau minuke
Hana mua 2st:
5 minuke hele wawe, a laila:
- jogging 8 mau minuke
- hele wāwae 5 minuke
- jogging 8 mau minuke
Hana mua 3st:
5 mau minuke o ka hele wīwī, a laila jogging no 20 mau minuke.
ʻO ka wiki 6
Hana mua 1st:
5 minuke hele wawe, a laila:
- jogging 5 mau minuke
- hele wāwae 3 minuke
- jogging 8 mau minuke
- hele wāwae 3 minuke
- jogging 5 mau minuke
Hana mua 2st:
5 minuke hele wawe, a laila:
- jogging 10 mau minuke
- hele wāwae 3 minuke
- jogging 10 mau minuke
Hana mua 3st:
5 mau minuke o ka hele wīwī, a laila jogging no 25 mau minuke.
ʻO ka wiki 7
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 mau minuke o ka hele wīwī, a laila jogging no 25 mau minuke.
ʻO ka wiki 8
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 mau minuke o ka hele wīwī, a laila jogging no 28 mau minuke.
ʻO ka wiki 9
ʻO ka hoʻolālā 1st, 2nd a me 3rd:
5 mau minuke o ka hele wīwī, a laila jogging no 30 mau minuke.