29
5 月
5 月
上課地點 : 大同高中 田徑場
集合時間 : 19:30
點我查看每周日【跑步團練地點】==>周日-耐力跑地點
Andy
❶主課表: 400m*13-15趟 |原休:90-120秒 | 配速:92-88/400m (23-24) 3:50-40/km
❷耐力跑:26km |配速:6:30-00
❸周跑量:50-40km
炳哥、Kevin
❶主課表: 400m*9-12趟 |原休:90-120秒 | 配速:106-102/400m (26.5-25.5) 4:25-15/km
❷耐力跑:12-15km |配速:5:30-00
❸周跑量:50-40km
阿榮、炯翰、+0、Ashley
❶主課表: 400m*10-11趟 |原休:90-120秒 | 配速:116-112/400m (29-28) 4:50-40/km
❷耐力跑:12-15km |配速:6:30-00
❸周跑量:50-40km
姿慧、玲涓、姣敏、小芳、依均、柏惟、Sonia、Brenda
❶主課表: 400m*8-10趟 |原休:2-3分 | 配速:126-124/400m (31.5-31) 5:15-10/km
❷耐力跑:8±3km |配速:7:30-6:30
❸周跑量:25-30km
柏惟、Sonia
❶間歇跑:有氧跑30分鐘
❷耐力跑:7±2km P:6:30-20
❸周跑量:15-25km
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