3 月
4/9(日) 貓空國手之道
負責教練 : 老鄧教練 #天母老鄧宮
集合點:春茶鄉 (有停車記得上樓消費唷)
停車導航:https://goo.gl/maps/stTpPLjgJGV9P2jH8
集合時間 06:30 | 起跑時間 07:00。
4/16(日)臺北馬後段路線
負責教練 : 小偉
集合點:麥帥二橋下集合
停車導航:https://reurl.cc/YdK610
集合時間 06:30 | 起跑時間 07:00。
3/5 貓空國手之道
負責教練 : 老鄧教練 #天母老鄧宮
集合點:春茶鄉 (有停車記得上樓消費唷)
停車導航:https://goo.gl/maps/stTpPLjgJGV9P2jH8
集合時間 06:30 | 起跑時間 07:00。
3/12 臺北馬後段路線
負責教練 : 阿良教練 #步良示範
集合點:麥帥二橋下集合
停車導航:https://reurl.cc/YdK610
集合時間 06:30 | 起跑時間 07:00。
3/26 臺北馬後段路線
負責教練 : 小偉
集合點:麥帥二橋下集合
停車導航:https://reurl.cc/YdK610
集合時間 06:30 | 起跑時間 07:00。
2/05 臺北馬後段路線
負責教練 : 阿良教練 #步良示範
集合點:麥帥二橋下集合
停車導航:https://reurl.cc/YdK610
集合時間 06:30 | 起跑時間 07:00。
2/12 貓空國手之道
負責教練 : 老鄧教練 #天母老鄧宮
集合點:春茶鄉 (有停車記得上樓消費唷)
停車導航:https://goo.gl/maps/stTpPLjgJGV9P2jH8
集合時間 06:30 | 起跑時間 07:00。
1/27 美堤河濱公園春跑
活動資訊:https://forms.gle/qcyqLjydyErhmkXj7
導航停車:https://goo.gl/maps/49QxDn3U2hK38RxZ7
1/15 臺北馬後段路線
負責教練 : 阿良教練 #步良示範
集合點:麥帥二橋下集合
停車導航:https://reurl.cc/YdK610
集合時間 06:30 | 起跑時間 07:00。
1/8 大稻埕河濱
負責教練: 小偉教練
停車導航:https://goo.gl/maps/F6hDAbVEyXJvqWRs5
集合時間 06:30 | 起跑時間 07:00。
主要我們分成兩個大部分。
●山林間陰涼處持續跑 :貓纜站－貓空國手之道
Google位置：https://goo.gl/maps/RW9VicAEjgrgmLyf9
運動時間:1.5-3小時。
跑步速度:慢跑並跑穩每一步，訓練更多肌力與踝的小肌群。
裝備要求:跑步水帶背心，裝1.5-3公升水、還有電解質與鈉的液體、要準備糖(能量膠..等)。
●河濱公園:大稻埕碼頭、福和橋下
Google位置：https://goo.gl/maps/ECcPgq1EZeghfF6b6
Google位置：https://goo.gl/maps/d34gPKzdjrwPKCdL7
運動課表:6-10km不等翻覆的段落跑，組間休息4-8分鐘，含熱身總里程為16-28km。
跑步速度:專注於馬拉松配速上限配速。
裝備要求:裝公升水、還有電解質與鈉的液體、要準備糖(能量膠..等)。
🌟國手之道｜貓空-春茶香｜老鄧教練
集合地點：https://goo.gl/maps/e6zMoXyFaHec8MQP6
🌟大稻埕碼頭｜小偉教練
集合地點：https://goo.gl/maps/XD2AVmdsLGHf8d3h8
🌟福和橋下｜阿良教練
停車：https://goo.gl/maps/dJvkvJYZXqczeVoZ6
相關位置：https://reurl.cc/p1415Z
—夏季移地訓練一覽表—觀霧山莊 : 6/24、25、26肌地尚有床位: 6男、0女。報名連結:https://forms.gle/KLsoTCf16H35NQZr7
太平山移訓日期 : 7/16-17、8/6-7、9/3-4小偉會去，也會去搶房~訂住周六需於前2個月自行訂房太平山莊官網:https://reurl.cc/j1qmMD二人房 3,900元 | 四人房 6,200元單人背包一日+晚/早餐 : 1,200元
| 10月份 | 2號(日) | 9號(日) | 16號(日) | 23號(日) | 30號(日) |
| 賽事 | 10/1 寶礦力路跑 IRONMAN70.3 |
長榮馬拉松 | 電器盃 長庚路跑 日月潭 |
||
| 團練 | 大稻埕(偉) 集合時間：06:00 起跑時間：06:30 |
福和橋(良) 集合時間：06:00 起跑時間：06:30 |
大稻埕(偉) 集合時間：06:00 起跑時間：06:30 |
| 9月份 | 4號(日) | 11號(日) | 18號(日) | 25號(日) |
| 賽事 | 中秋節 | Garmin Run | 臺北舒跑杯 蘇花馬拉松 |
|
| 團練 | 地點 : 福和橋 教練 : 阿良 集合時間：06:00 起跑時間：06:30 |
地點 : 大稻埕 教練 : 小偉 集合時間：06:00 起跑時間：06:30 |
地點:臺北田徑場 教練 : 小偉 集合時間：06:00 起跑時間：06:30 |
|
| 備註 | P.TEAM 試飲體驗會 08:00 北田關門 |
5/8 劍南路4.5km 來回跑
【需自備手握|軟水壺】傳送門
集合時間 : 06:45
起跑時間 : 07:00
集合地點:劍南捷運站1號出口
https://goo.gl/maps/xxxpgAC6USFxSZ278
折返點 :劍南路與至善路口【原路折返】
活動參考路線:https://reurl.cc/LmpZo7
| 8月份 | ７號(日) | １４號(日) | ２１號(日) | ２８號(日) |
| 賽事 | ||||
| 團練 | 福和橋(良) 集合時間：06:00 起跑時間：06:30 |
大稻埕(偉) 集合時間：06:00 起跑時間：06:30 |
臺北田徑場(偉) 集合時間：06:00 起跑時間：06:30 |
|
| 移地訓練 | 太平山六接日 |
| 九月份 | 河濱跑 | 山路 | 賽事 | 備註 |
| 4號(日) | 大稻埕(良) 集合時間：06:00 起跑時間：06:30 |
|||
| 11號(日) | ||||
| 18號(日) | Garmin Run | |||
| 25號(日) | 貓空(鄧) 集合時間：06:00 起跑時間：06:30 |
內容目錄
間歇跑-基礎期跑步訓練要點
夏季溫度&濕度較高，不利於散熱~會間接影響耐力運動的運動表現(跑步快、不容易跑久)。
在馬拉松賽季時時常以4莫耳乳酸閥值進行長間歇與周末長跑作為主要強度安排訓練。
較缺乏速度訓練，【夏季】會是個好時機，一來無法連續持續高強度長跑，我們就可以給予更多休息並提高訓練強度，跑短間歇類型的課表。
| 十月份 | 河濱跑 | 山路 | 賽事 | 備註 |
| 2號(日) | ||||
| 9號(日) | ||||
| 16號(日) | ||||
| 23號(日) | 長榮馬 | |||
| 30號(日) |
耐力長跑團練地點
隨著測驗賽結束，也開啟基礎期訓練，4、5、6、7月份。
課表也會微幅調整【間歇跑】、【耐力跑】、【盡可能維持週跑量】。我們預計於8月中啟動2022臺北馬拉松17週訓練計畫。
週跑量|在心裡舒坦狀態下維持
8月中 | 接17周台北馬計畫
| 三月份 | 河濱跑 | 山路 | 移地訓練 | 備註 |
| 6號(日) | 貓空(老鄧) | |||
| 13號(日) | 福和橋(良) | |||
| 20號(日) | 大稻埕(偉) | |||
| 27號(日) | 貓空(偉) |
| 四月份 | 河濱跑 | 山路 | 移地訓練 | 備註 |
| 3號(日) | 大稻埕(偉) | |||
| 10號(日) | 貓空(老鄧) | |||
| 17號(日) | 肌地盃 測驗賽 |
|||
| 24號(日) | 休息一周 |
| 五月份 | 河濱跑 | 山路 | 移地訓練 | 備註 |
| 1號(日) | 大稻埕(偉) | |||
| 8號(日) | 劍中劍(良) | |||
| 15號(日) | 貓空(老鄧) | |||
| 22號(日) | 休息一次 | |||
| 29號(日) | 休息一次 |
| 六月份 | 河濱跑 | 山路 | 移地訓練 | 備註 |
| ０５號(日) | 福和橋(偉) | |||
| １２號(日) | 大稻埕(良) | |||
| １９號(日) | 貓空(老鄧) | |||
| ２６號(日) | 關霧 24(五)、25(六)、26(日) 3天2夜 |
| 七月份 | 河濱跑 | 山路 | 移地訓練 | 備註 |
| ０３號(日) | 大稻埕(偉) 集合時間：05:30 起跑時間：06:00 |
|||
| １０號(日) | 貓空(老鄧) 集合時間：06:00 起跑時間：06:30 |
|||
| １７號(日) | 太平山 2天1夜 |
|||
| ２４號(日) | 福和橋(良) 集合時間：06:00 起跑時間：06:30 |
|||
| ３１號(日) |
手刀填寫報名組別: 4/17(日) 3000、5000公尺測驗賽。
活動說明:點我
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By Gerry Doyle SINGAPORE, June 3 (Reuters) – Cooperation, including among countries outside the region, is crucial
to peace and stability in the Indo-Pacific region, defence officials from
the Philippines, Britain and Canada said on Saturday at the Shangri-La Dialogue security summit. Speaking
at a plenary session, they echoed earlier comments by
U.S.
Secretary of Defense Lloyd Austin, who stressed that communication and collaboration, and not just military might, were essential to keep the region secure and
stable. “Canada has a keen interest in building a region that is stable, that is balanced,” said
Anita Anand, Canada’s defence minister.
“What does this mean? It means an Indo-Pacific where international rules and norms prevail and all actors engage responsibly, an Indo-Pacific where disputes are resolved peacefully, and ultimately an Indo-Pacific that is free, that is open and that is inclusive.” Carlito Galvez Jr.,
senior undersecretary and officer-in-charge at the Philippine defence department, said increased competitiveness in the region had increased
the need for upholding the rule of law and pursuing dialogue. “As the old adage goes, good fences make good neighbours,” Galvez said.
“It is only when neighbours have clear boundaries and respect for set boundaries that relations remain genuinely amicable.” Responding to a question from a Chinese military delegate whether the presence of outside
nations in Asia was disruptive rather than constructive, Anand said: “Canada will continue to ensure that we are working on open lines of communication and recognising the need to co-exist responsibly.” Ben Wallace,
Britain’s defence minister, said his country would
continue its Indo-Pacific “tilt,” and noted
that NATO’s presence in Asia was not out of line considering that Russia
“has been quite aggressive in this region … it still retains quite a large naval fleet”. China’s Minister of National Defence Li
Shangfu had this week declined an invitation to meet Austin at the security summit.
Li, a general who has been sanctioned by the U.S., delivers his own speech on Sunday. On Friday, the two
shook hands on the sidelines of the conference but did not hold
detailed talks, the Pentagon said. “A cordial handshake over dinner is no substitute for a substantive engagement,” Austin said in his remarks earlier on Saturday.
(Reporting by Gerry Doyle; Editing by Raju Gopalakrishnan)
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