02
7 月
7 月
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
內容目錄
Andy
❶主課表:【150m 加速跑＋緩和250m 】*5圈+5圈+4圈+4圈 |原休：3：30分
❷耐力跑:
Warm up熱身 2K ｜Cool down 緩和3-4km
Long Run 長跑 18-22K 6:10-5:50Endurance run 耐力跑 10-16K 5:40-20
❸周跑量:50-40km
Jeff、Kevin、小P、炳哥
❶主課表【150m 加速跑＋緩和250m 】*5圈+5圈+4圈+4圈 |原休：3：30分
❷耐力跑:
Warm up熱身 2K ｜Cool down 緩和3-4km
Long Run 長跑 12-15K 5:20-00Endurance run 耐力跑 10-16K 5:05-4:45
❸周跑量:50-40km
大鹿林道23公里處 
跑起來
阿榮、炯翰、+0、Ashley、正雄
❶主課表【150m 加速跑＋緩和250m 】*4圈+5圈+4圈+4圈 |原休：3：30分
❷耐力跑
Warm up熱身 2K ｜Cool down 緩和3-4km
Long Run 長跑 10-12K 6:10-5:50Endurance run 耐力跑10-16K 5:50-30
❸周跑量:50-40km
姿慧、玲涓、姣敏、小芳、依均、Brenda
❶主課表【150m 加速跑＋緩和250m 】*4圈+4圈+3圈+3圈 |原休：3：30分
❷耐力跑
Warm up熱身 2K ｜Cool down 緩和3-4km
Long Run 長跑 6-10K 6:50-30Endurance run 耐力跑10-16K 6:35-15
❸周跑量:25-35km
柏惟、Sonia、Sam、王李馨、惠燕
❶間歇跑:【150m 加速跑＋緩和250m 】*3圈+3圈+3圈+2圈 |原休：3：30分
❷耐力跑:7±2km P:7:30-10
❸周跑量:15-25km
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