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
https://bit.ly/戰袍團購
Andy
❶主課表：10-12趟 500公尺 趟休100米2:30-3:00 配速：88/400m 22/100m 3:40/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：10-12趟 500公尺 趟休100米2:30-3:00 配速：98/400m 24.5/100m 4:05/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、炯翰、+0、Ashley、正雄
❶ 主課表：5-6組 1趟500公尺 1趟300公尺 組休100米3分 趟休100米3分 配速：112/400m 28/100m 4:45/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、小芳、依均、Brenda
❶主課表：2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速：128/400m 32/100m 5:20/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
小芳、依均、王李馨、惠燕
❶主課表：2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速：132/400m 33/100m 5:30/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
❶主課表：2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速：136/400m 34/100m 5:35/km
❷耐力跑:7±2km P:7:30-10
❸周跑量:15-25km
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