上課地點:大同高中
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點我查看每周日【跑步團練地點】==>周日-耐力跑地點
內容目錄
弘政、柏翔、靖恩
【弘政】
❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:15±2km P:5:15-00。❸周跑量:45-55km
5000m A組 20:06
——————————————
【柏翔】
❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:18±2km P:5:00-4:50。❸周跑量:45-55km
5000m A組 20:17
——————————————
【靖恩】
❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:18±2km P:5:00-4:50。❸周跑量:45-55km
5000m A組 21:15
阿舜、文正、永昇、永強
【阿舜】
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 20:33
————————–
【文正】
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。 ❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 21:54
————————–
【永昇】
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。 ❷耐力跑:14±3 km ❸周跑量:55-45km
————————–
【永強】
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 22:28【4:30|108】
哈利、阿簡、艾波特廖
【哈利】
❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。 ❷耐力跑:12±3 km ❸周跑量:55-45km
————————–
【阿簡】
❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。❷耐力跑:12±3 km ❸周跑量:55-45km
5000m A組 23:01|4:25(106)
————————–
【艾波特廖】
❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。 ❷耐力跑:12±3 km ❸周跑量:55-45km
5000m B組 23:53
煜琪、阿德、又任、代昀
【煜琪】
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。❷耐力跑:10±3 km ❸周跑量:25-35km
5000m B組 25:16
————————–
【阿德】
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。❷耐力跑:10±3 km ❸周跑量:25-35km
————————–
【又任】
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。 ❷耐力跑:10±3 km ❸周跑量:25-35km
3000m 14:17
————————–
【代昀】
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。 ❷耐力跑:10±3 km ❸周跑量:25-35km
蘇妃雅、淵霖、庠宇
【蘇妃雅】
❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km
————————–
【淵霖】
❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km
————————–
【庠宇】
❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km
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