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:【直道加速|彎道慢跑】*5圈+5圈+4圈+3圈 | 組休3分
❷ 耐力跑:
Warm up 熱身 2K |Cool down緩和3-4kmLong Run 長跑 14-20Km 4:45-25
Endurance run 耐力跑8-12Km 4:45-25
❸ 周跑量:70-80km
宗佑、賀民、Jeffrey、鈞詮
❶ 主課表:【直道加速|彎道慢跑】*5圈+5圈+4圈+3圈 | 組休3分
❷ 耐力跑:
Warm up 2K |緩和3-4km馬拉松配速(慢) MP 10-16K 5:05-4:45 |(快)8-12Km 4:45-25
❸周跑量:65-75km
柏翔、Joey、漢宗、Coldz、芋圓、艾跑步
❶ 主課表:【直道加速|彎道慢跑】*5圈+5圈+4圈+3圈 | 組休3分
❷ 耐力跑
Warm up 6K |緩和3-4km馬拉松配速(慢) MP 10-16K 5:15-4:55 |(快)8-12K 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:【直道加速|彎道慢跑】*5圈+4圈+4圈+3圈 | 組休3分
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4kmLong Run 長跑 10-16K 5:25-05
Endurance run 耐力跑 6-8K 5:05-4:45
❸ 周跑量:40-50km
Marco、亨利、鐘立人
❶ 主課表:【直道加速|彎道慢跑】*5圈+5圈+4圈+3圈 | 組休3分
❷ 耐力跑:
Warm up 2K |緩和3-4km
馬拉松配速(慢) MP 10-16km 5:50-30 |(快)8-12K 5:35-15
❸ 周跑量:40-50km
Scott、鎮宇、李兄、Josie
❶ 主課表:【直道加速|彎道慢跑】*5圈+5圈+4圈+3圈 | 組休3分
❷ 耐力跑:
Warm up 2K |緩和3-4km
馬拉松配速(慢) MP 6-8K 6:10-5:50 |(快)6-8K 5:55-35
❸ 周跑量:25-35km

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|It is not important to be perfect when fashion is involved. Firstly, there is no such thing as perfection in this world. Also, if you try too hard, you may look uptight. Disheveled looks with messy hair, non-matching shoes, or not completely buttoned pieces like those of Kate Moss can look great.
|An easy way to keep hair off your neck and shoulders is to do a casual up-do. Long hair can sometimes be a hassle. If you have no time to spend with your hair, get an elastic hairband and pull your hair up into a bun. Even if it is a little messy, it will look cute.
}{Create a unique fashion style of your own. It is easy to dress like everyone else, but you should create a style all your own. You have to have a certain kind of personality to pull off fashion forward unique style, but if you try it, you can bask in multiple compliments for being different.
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|Options simply abound in fashionable hair accessories. You can choose from lots of options, including headbands, scrunchies, bows, barrettes and extensions. Your wardrobe should include several hair accessories. You can match your scrunchy to the color you’re wearing, for instance. A night out calls for the perfect matching headband.
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{Casual up-dos are a good way to pick up the hair from your shoulders. Long, loose hair can get in the way during work or play. When you’re out of time, put your hair up in a bun!
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