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:【400+600+500】*3 |趟休：3分,組休：5分| P:90-87/400m (29.5-28.5) 4:55-45/km
❷耐力跑:
Warm up熱身 2K ｜Cool down 緩和3-4km
Long Run 長跑 17-20K 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:【400+600+500】*3 |趟休：3分,組休：5分 | P:106-104/400m (29.5-28.5) 4:55-45/km
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
阿榮、志弘、+0、Ashley、正雄
❶主課表:【400+600+500】*3 |趟休：3分,組休：5分| P:120-118/400m (29.5-28.5) 4:55-45/km
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、炯翰
❶主課表:【400+500】*3 |趟休：3分,組休：5分| P:118-114/400m (29.5-28.5) 4:55-45/km
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主課表:【300+400】*4 |趟休：3分,組休：5分| P:128/400m (32) 5:20/km
❷耐力跑:7±2km P:7:30-10
❸周跑量:15-25km
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