點我查看每周日【跑步團練地點】==>周日-耐力跑地點
集合時間 : 19:30
Bog、Hank、二馬、Adam
❶ 主課表:【300*3+200*1】*5 |跑休:100m 2分00-15、200m3分 | P:64、41|85/400m (21.5-22.5) 3:40/km
❷ 耐力跑:
Warm up 3K |緩和3km
馬拉松配速(慢) MP 10-16K 4:45-25 |(快)10-16K 4:45-25
❸ 周跑量:70-80km
宗佑、賀民、Jeffrey、鈞詮、世威
❶主課表:【300*3+200*1】*5 |跑休:100m 2分00-15、200m3分 | P:66、43|88/400m (24.5-23) 48/km
❷ 耐力跑:
Warm up 3K |緩和5km
馬拉松配速(慢) MP 10-16K 5:05-4:45 |(快)10-16K 4:45-25
❸周跑量:65-75km
柏翔、Joey、漢宗、Coldz
❶ 主課表:【300*3+200*1】*5 |跑休:100m 2分00-15、200m3分 | P:67.5、45|90/400m (25-24) 4:05-00/km
❷ 耐力跑:
Warm up 3K |緩和3-4km
馬拉松配速(慢) MP 10-16K 5:15-4:55 |(快)10-16K 5:00-4:40
❸ 周跑量:55-65km
阿麗、致緯、滷蛋哥、祐儀、賴打、愛德華
❶ 主課表:【300*3+200*1】*4.5 |跑休:100m 2分00-15、200m3分 |P:76.5、50|102/400m (25.5) 4:20-10/km
❷ 耐力跑:
Warm up 3K |緩和 4km馬拉松配速(慢) MP 10-16K 5:25-05 |(快)6-10K 5:05-4:45
❸ 周跑量:40-50km
Marco、亨利、鐘立人
❶ 主課表:【300*2+200*1】*5|跑休:100m 2分00-15、200m3分 |P:84、54 |114/400m (28) 4:45-40/km
❷ 耐力跑:
Warm up 2K |緩和3km
馬拉松配速(慢) MP 6-10K 5:50-30 |(快)10-16K 5:35-15
❸ 周跑量:40-50km
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Scott、鎮宇、李兄、Josie
❶ 主課表:【300*2+200*1】*5 |跑休:100m 2分00-15、200m3分 |P:116、56/400m (29) 4:55-45/km
❷ 耐力跑:
Warm up 2K |緩和2km
馬拉松配速(慢) MP 6-10K 6:10-5:50 |(快)10-16K 5:55-35
❸ 周跑量:25-35km
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