
集合時間 :
05:10【全馬熱身】(靜態伸展+慢跑)
05:40 【全馬動態】 (寄完物起跑前還有30分鐘可以加強)
05:45 只有一次的全、半馬【大合照】
05:50 全馬寄物
———-以—上—全—馬—組———-
05:45 只有一次的全、半馬【大合照】
05:50 【半馬熱身】(靜態伸展+慢跑)
06:10 半馬動態 (寄完物起跑前還有30分鐘可以加強)
06:20 半馬寄物
離起跑前抓了80分鐘的熱身,其實有點長。因為考量寄物 與 排隊上廁所 與 大合照。
熱身🏃♂
前面熱身重點在 慢跑 從很慢很慢的開始,因為前6公里,我們也不會跑太快,所以在熱身也不用跑太快,只要建立起跑起來的的動作模式即可。
寄物🧰
如果可以大家盡量與平時一起訓練的夥伴熱身與進起點,進起點後還有30分鐘可以做一些動態伸展。

保持跑步、勇敢減量🏋

最後一週的跑步訓練,我們減少單次的跑步距離。(過去習慣 | 恢復跑 8km 減量週就可以少 2km,跑6km即可。保持跑步!! 是為了保有良好的跑步體感,在慢跑的過程可以由慢到快,中間1-3公里跑到心跳約 155-175 bpm 4-16分鐘,避免跑到腿有痠的感覺。
全馬賽前增補

肝醣超補補 ! !💑💑
賽前週一至週六 | Day1-6
積極型:
D1 減碳 25%、D2 減碳 50%、D3 減碳 75% +長跑12-14km
D4 增碳 25%、D5 增碳 50%、D6 增碳 75%。
這次小偉會:
D4 增碳 25%、D5 增碳 50%、D6 增碳 75%。
終點集合處 : 全馬終點上方看台處

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In result, by reason of the coin was not so much currented as a
measure of value and a means of payment, they undervalued the monetary economy of
Koryo. The southern Song dynasty did not enforce the monetary policy to prevent the outflow of coin by special maritime trade supervisorates(shibosi, trading-ship-offices).
But people used cloth money(布貨) or silver money mainly on the civil trade and it had been continued to middle age of Yi Chosun Dynasty.
And also it related with mass production of coin as Wang an shi(王安石) enforced the New Policy(新法) in Northern Song Dynasty of Shenzong(神宗)
period.We can judge from the excavation that after Sookjong
period of Koryo had continued the coinage. The Song dynasty
grasped the influence of the Song’s coin’s outflow quite early on, enforced several monetary policies and punished the crimes severely.
By overland route, it was flowed out to the Liao and Jin dynasty.
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