6 月
點我查看每周日【跑步團練地點】==>周日-耐力跑地點
集合時間 : 06:30
內容目錄
弘政、柏翔、阿舜、文正
❶主課表:【300*3+200*1】*5 |跑休：100m 2分00-15、200m3分 | P:66、43|88/400m (24.5-23) 48/km
❷耐力跑:
Warm up 2K ｜緩和4km
馬拉松配速(慢) MP 14-18K 5:05-4:45 |(快)10-16K 4:50-30
❸周跑量:40-50km
永昇、永強
❶ 主課表:【300*3+200*1】*5 |跑休：100m 2分00-15、200m3分 | P:67.5、45|90/400m (25-24) 4:05-00/km
❷耐力跑:
Warm up 2K ｜緩和4km
馬拉松配速(慢) MP 14-18K 5:15-4:55 |(快)10-16K 5:05-4:45
❸周跑量:40-50km
哈利、阿簡、艾波特廖
❶ 主課表:【300*3+200*1】*5 |跑休：100m 2分00-15、200m3分 |P:76.5、50|102/400m (25.5) 4:20-10/km
❷耐力跑:
Warm up 2K ｜緩和3km馬拉松配速MP (慢) 10-16K 5:35-15 |(快)6-8K 5:25-05
❸周跑量:35-45km
煜琪、阿德、又任、代昀、Ashley
❶主課表:【300*2+200*1】*5|跑休：100m 2分00-15、200m3分 |P:84、54 |114/400m (28) 4:45-40/km
❷耐力跑:
Warm up 2K ｜緩和3km
馬拉松配速(慢) MP 10-14K 6:10-5:50 |(快)10-16K 5:40-20
❸周跑量:25-35km
蘇妃雅、淵霖、庠宇
❶主課表:【300*2+200*1】*5 |跑休：100m 2分00-15、200m3分 |P:116、56/400m (29) 4:55-45/km
❷耐力跑:
Warm up 2K ｜緩和3km
馬拉松配速(慢) MP 6-8K 7:20-00 |(快)10-16K 7:05-6:45
❸周跑量:25-35km
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