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<P style="TEXT-ALIGN: center"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 24pt"><STRONG><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#660033 face=굴림><SPAN style="FONT-FAMILY: HYtoe">2011동마대비 동계훈련 </SPAN></FONT></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: center"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 24pt"><STRONG><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#660033 face=굴림><SPAN style="FONT-FAMILY: HYtoe"><SPAN style="FONT-SIZE: 18pt">[ 14일차 ]</SPAN></SPAN></FONT></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: center"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 24pt"><SPAN style="FONT-FAMILY: HYtoe"><STRONG style="FONT-FAMILY: null"></STRONG></SPAN></SPAN></SPAN><FONT style="FONT-FAMILY: HYtoe" color=#660033> </FONT></P>
<P style="TEXT-ALIGN: center"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 24pt"><SPAN style="FONT-FAMILY: HYtoe"><STRONG style="FONT-FAMILY: null"></STRONG></SPAN></SPAN></SPAN><FONT style="FONT-FAMILY: HYtoe" color=#000000> </FONT></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><FONT color=#000000><FONT face=굴림><SPAN style="FONT-FAMILY: HYtoe"> </SPAN><SPAN style="FONT-FAMILY: HYtoe; FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: null; FONT-SIZE: 18pt"> <FONT color=#000000>1. 일 시 : 12월 16일 19:00 - 21:00</FONT></SPAN></SPAN></FONT></FONT></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 2. 훈련내용 : </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT face=굴림><FONT color=#000000><SPAN style="FONT-FAMILY: HYtoe"> </SPAN><FONT style="FONT-FAMILY: HYtoe">1) 워밍업 [트랙 천천히] 30-40분 </FONT></FONT></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT face=굴림><FONT color=#000000><SPAN style="FONT-FAMILY: HYtoe"> 2) 언덕주 [운동장외곽언덕왕복] 8회 </SPAN><SPAN style="FONT-SIZE: 14pt"> </SPAN></FONT></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 3) 마무리조깅 3바퀴</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 4) 체조및 스트래칭</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 3. 참 여 : 3명</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 이건형, 이정생, 김진수</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><SPAN style="FONT-FAMILY: HYtoe"><STRONG style="FONT-FAMILY: null"></STRONG></SPAN></SPAN></SPAN><SPAN style="FONT-FAMILY: HYtoe; FONT-SIZE: 18pt"><FONT style="FONT-FAMILY: null" color=#000000> </FONT></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 운동장에 락카에 도착하니 건형형님이 오늘은 일찍나와 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">달리고 계신다... </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 이제 추위에 몸이 적응이 되는것을 느끼며, 트랙을 40여분 달리고 언덕주</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">하러 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">밖으로 나가니 바람이 조금 세게 불어 조금은 힘들지만 몇바퀴를 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">돌고나니 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">기분도 상괘해진다...</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 언덕주를 마치고 운동장에 들어와 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">마무리 조킹 천천히 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">3바퀴를 돌고 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">스트래칭을 하고 오늘</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">100분 훈련을 마쳤다....</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> 지속적으로 훈련하니 몸이 좋아지는것을 느낀다...</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">내년 동마까지 월수로는 4개월이지만 달릴 시간은 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">2개월밖에 남지</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">않았사오니 도전장을 내신 횟님들 지금부터 </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">시작합시다... </SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"></SPAN></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe">일요정모 태평역 탄천에서 만나 양재천을 거쳐 한강갑니다...</SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN></P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG></STRONG></SPAN></SPAN> </P>
<P style="TEXT-ALIGN: left"><SPAN style="FONT-FAMILY: SDWebManitto"><SPAN style="FONT-SIZE: 14pt"><STRONG><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebGreenMind"><SPAN style="FONT-SIZE: 18pt"><SPAN style="FONT-FAMILY: SDWebSweety"><FONT color=#000000 face=굴림><SPAN style="FONT-FAMILY: HYtoe"> <FONT color=#ff00dd><SPAN style="FONT-SIZE: 24pt"> 성마클 화이팅!!!!!</SPAN></FONT></SPAN></FONT></SPAN></SPAN></SPAN></SPAN></STRONG></SPAN></SPAN><SPAN style="FONT-FAMILY: SDWebManitto; FONT-SIZE: 24pt"><SPAN><STRONG></STRONG></SPAN></SPAN></P>
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첫댓글 추운날 수고 많이 하셨습니다. 건형 형님 준모에 오랜만에 나오셨네요! 오늘 내일 컨디션 조절 잘해서 간만에 하는 장거리 훈련 꼭 가뿐하게 완주 할수 있도록 하겠습니다. 화이팅!
3분 수고했습니다. 화이팅!