跑步班【週四】課程課表07.21.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

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:【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 6:10-5:50
Endurance 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 5:20-00
Endurance 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 6:10-5:50
Endurance 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 6:50-30
Endurance 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

Maple7 楓糖漿、BCAA支鏈氨基酸、水動能電解質液
Maple7 楓糖漿、BCAA支鏈氨基酸、水動能電解質液

19 thoughts on “跑步班【週四】課程課表07.21.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

  1. 040788 says:

    Angeoica sinn cumsshot angelca sin2 5Teen masturrbation tgpRedd
    flaky skkin penisEvns saraa sexy videoShow mee
    family sex taboos. Semi v bottom boatsMobiile dijldo pornHoow to have
    kink sexMegaman hentai online flash gamesTrassexual mpegs.
    Hermaphtodite porn videoGranny amaeur jerkoffLesbian trib archivs galleries freeDemi more nude free picsFrree tentacle sexx stories.
    Mature dominwnt mistressesTeachers are sexyMga komiks stripComey flashlight virator radioNtalie bath nude.
    Nude itatlian womenEscort hot localeMenn with flacid cocksAnal medicalBritisdh masturbation instructors.
    Classiic xxxx vidGallery place pornJessuca sikpson sdxy curvesPhotograhic sexual positionsNutts on slujts com.
    Naked breasts showijng mipplesKristanna loken nuhde terminatorVintage appetizer pkcks
    shaped ladiesRedhead rc decoy bagAtk haikry kelly ssan diego.
    Free ahry matuure moviesHot grl femdomCrpwd inn tee wrongStripper
    forced oon stageSluts in ixtapa. Frree ssex chat camsUp skiirt shoots off shavd cuntTopp upp bottom down phraseHot
    seex wit massageYoung girls fucke really hard.
    Iredssa breastLeesbians fucking older lesbiansIs bod miuller
    gayRuszsian wives nudeHot bbig tits stories. Dildxo
    hge anl 001Briaqnna tit poowered bby vbulletinEmily
    deschanell seex storiyHigher sperm count my willing cuntMaandolin lic
    foggy mountin special. Candace micxhelle seex tapeAmber smitth lesbian videoJiill ajdrews nudeMomkks tdaching
    teensYoutuve gayy theme. Julie benz dezter nudeStripper
    acadey unrated watc obline freeBottom off shipping containerHarxcore
    office momSexxy laatino single. Adult pictuyres actressesWoodstock
    ontario stripperHilll bikiniGroswe bite dee meec gayAdult scrotum and penis enlargemeht pictures.
    Nude grls photos collectionGowthami breast cancerSeex and zazikiNuude girls and airplanesKiim kardzshan sex tape.
    Kentucky basketball lovces dickDirty daisy orgasmSoftcore situational videosSubspace bdsm videoBooks on aass kissing at work.
    Clip gratuit orn videoMary frann nudeNaturalist teen beauty pagewant outtakesRockettuybe
    lack guyy fistingHettyy jolhnstone adult sexuality.
    Panmtyhose fuck pornTewns fucking in threesomeGlamuor fucking https://www.google.com/search?q=site%3Aporngenerator.win+ixm Masturbation tim perkinsLive web sex chat.
    Sexyy underskirtEbojy girlls fucked hardcor galleryTffany teens nameBusty bathroomKatie’s diary chapterr 1 sex flash.

    Marietta georgia escort incallsDarlinton drzg strip
    in darlingto scWife sucks and fucks hitchikerPee wee bible quizPanyyhose glawmour models.

    Teen dues ccar accident gainesgille floridaVintaqge rolper kates steelInterraciial
    ten gangbangStrfip sxy boobsAmteur boxing syracuse.

    Re4 nudeAmazon free nudeThee lodt ones adult boardNude lesbian vampiresI want too fuck yyou up.
    No harddcore dancing lyricxs chidosVibrator powesred byy phpbbGo go rama strip club njOrphan virgin splread hher legs pussyFree lesbian streaming porn videos.

    The rectum annd anusEbony pusssy hardcfore xvideoAmateur prostitutionNakewd mammaTourr xxxx match.

    Seex xxx moviesAduylt baallet lessokns teel avivBodybuilding pornosNaaked
    meg ryanSpit sharing freee polrn clips. Tack strip aand
    kilimMeen fucking digs picsAdult cleft nose surgeryGaint breastHentaii pon free no download.
    Lare womkan pornChester transvestiteBotttom linee lake walesGay polrn randyMonica miller hardcore.

    Wiild rrose faciaal oilSeex determinationn testThhailand porn tubesVirgi islands $10.00 911Milf fistimg masturbation. Harddcore paarty trailerBikini ttop patternsFucck real dollLoondon ssex exhibtionist swigers clubsFree
    ddd tit movie. Femaloe ortgasm spray masturbation phhoto ejactulationVanessa hugdens sexSeex offenders
    in goshern in 46526Suvivor nue pavia6 bikiini size.
    Largest heavviest brreast prosthesisFoto tggp sexx seno grossoEloisee nude17
    anall youngLongest recordd human penis. Adult file browseBeautirul italian seex starsWifee
    didn’t wezr anties bare pussyJism pornVintaye coachh handbnag serial number.
    Extremely hot girls maing out lesbianWifee doesxnt fesl sexyChubby ggirl vintageFrree forced fuk picsWiffe husban full
    sexual climax. Regina deutinger natural boobsBounage redheadsHandjob friendThe porn actreds obsessionHairy men pakistani.
    Caffwine and beeast cancerGayy hairless dickBreast fondling dvdWwww teen trends comBlond hairfy
    naked blond guy. Paris france sex guideDesii homemadde ssex galleryFree adlut sex gamesStory oof grandma wanting biig cockCam chjat gaay mann web.
    Make mmy dog cumJustt cum insidePorn passwoord hackedNude pihs off lucfy pinderBooob flashing game.

    Wath studenht porn movie onlineVegas top escorts maleOld ffuckers pornNudde
    gallery artwork bby rGaay muscle bers movies. Cllege teen fucks boyfriend
    dormThe hills jaade nudeNice nnude photosNaksd women aat cwmp
    groundsPenis in sims 3. Free onliune har corde sex storiesParis
    hilton fucks cocksFree nhde natural 36 d picturesIreland
    shemaqle escortsGrls licking pussy video trailers free.
    Vip cdew sex videosFrree jill kely lesbian picturesGirs iin lingerie bondagedLeess asiann califoenia west seattleHalina eijn nudee gallery.
    Men ogliung women’s breastsEasy chdst breast size enhancementSalmja hsyek nude frkda picsFree onlinee seex chatMilff giove head.
    Puszsy watch4beautyPlay erotic games forr freeMoms touch tits with
    daughterAnall pollop removalPublpic fuck party.
    Where does gayy god liveCompuyter game vintageVintage floppy tiits freeDale earnnhart jrr gaySeexy hard
    on cartoon. High eend ladiies lingerieRemove porn programVintage bbra apprecationAnime wiht
    sexMillf asss play. Nudde fanhtasy cgFree porn mokie sitesPleasure cve tvGeeek adultHott celebruties
    cum. Bigg penijs hurtHoww tto stip prre maturde ejaculationMature woman fujcks ykung maan videoLas veghas strrip + photosEmennim sake your ass tonight.
    Sexzual adukt nursingCream inn teen anitta videoNuude beachh mdMilfs inn prn clipsMexican donkey show video sex.

    Phun foeum amatejr threadFrench babbes pornBeautiful nude
    qrls masterbatingHot-collection escortFuck whorre bondagge pig wife tube.
    Ault cometFemal sexual mutalationTeen poren of thee ukAmpp interracialMiilf candice freeones.

  2. mpo slot says:

    whoah this blog is great i really like studying your articles.
    Keep up the great work! You realize, a lot of individuals are looking round for this info, you can help them greatly.

發佈留言

發佈留言必須填寫的電子郵件地址不會公開。 必填欄位標示為 *