한강마라톤교실동호회 | 11월 세째주(11월/15일) 토요달리기 = 인터벌(1.0Km*8회 왕복) - Daum 카페

<P><STRONG><FONT color=#ff0000 size=5>< 한마동 토요달리기 공지 ></FONT></STRONG></P> <P><STRONG></STRONG> </P> <P><STRONG></STRONG></P> <P><STRONG></STRONG></P> <P><STRONG></STRONG></P> <P><STRONG></STRONG></P> <P><STRONG></STRONG></P> <P> </P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"> <P style="DISPLAY: block" name="user_contents"><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt">  이번주 들어서 서울날씨가 영하로 내려간다고합니다.....</SPAN></FONT></SPAN></P> <P style="DISPLAY: block" name="user_contents"><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2></FONT> </P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt">  점점 추워지는 날씨에 회원 여러분 건강에 신경 쓰시기 바랍니다...</SPAN></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"> </SPAN></FONT></SPAN></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt">  지난주 마친 중앙일보대회도 끝나고..12월초에 단체로 참석하는</SPAN></FONT></SPAN></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2></FONT></SPAN></FONT> </P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt">  구간마라톤을 대비하여 1키로미터 인터벌로 훈련합니다....</SPAN></FONT></SPAN></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff size=2><SPAN style="FONT-SIZE: 10pt"></SPAN></FONT></SPAN></SPAN></FONT> </P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000><FONT size=2><SPAN style="FONT-SIZE: 10pt"> 이번주 </SPAN></FONT><FONT size=2><SPAN style="FONT-SIZE: 10pt">한강마라톤교실동호회의 </SPAN><FONT style="FONT-SIZE: 10pt"><FONT color=#0900ff>토요달리기</FONT>를</FONT></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000 size=2><FONT color=#000000> 아래와 같이 공지하오니 많은 참여 바랍니다</FONT><FONT color=#000000>.</FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000 size=2></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG> </P> <P style="DISPLAY: block" name="user_contents"><STRONG><FONT size=4>--------- < 아 래 > ---------</FONT></STRONG></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT size=2><FONT color=#000000>    1.</FONT></FONT><FONT size=2><FONT color=#000000> 일 시 : <STRONG><FONT color=#0000ff>2014<FONT color=#000000>년</FONT> 11<FONT color=#000000>월</FONT> 15</FONT><FONT color=#000000>일</FONT>(<FONT color=#0000ff>토</FONT>),</STRONG></FONT><FONT color=#ff3300> 오후 <FONT size=5><STRONG>3시정각</STRONG></FONT></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG> </P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"><STRONG></STRONG></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000><FONT size=2>    2. 장 소 : 난지천공원내<STRONG> </STRONG><FONT color=#0000ff>잔디광장(짱구트랙)</FONT></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT size=2></FONT> </P> <P style="DISPLAY: block" name="user_contents"><FONT size=2><FONT color=#000000>    3. 훈련내용</FONT><FONT color=#000000>(<FONT color=#0000ff>약2시간10분 / 약 <STRONG>17.00km</STRONG></FONT>)</FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT size=2><FONT color=#000000>         가. 몸풀기 조깅 : 약 <FONT color=#0000ff>07</FONT>분 / 0.50km * <FONT color=#0000ff>2회전</FONT> = </FONT><FONT color=#000000><STRONG>1.00km</STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000 size=2>         나. 체조및 준비 : 약 <FONT color=#0000ff>10</FONT>분</FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000><FONT size=2><FONT color=#000000>         다. 인터벌(1.0Km짜리) </FONT>: 약 105분 / 1.0km * 8회왕복 = <FONT color=#0000ff><STRONG>16.00km</STRONG></FONT></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0000ff>                  1. 처음 1.0Km지점에서 출발후 0Km지점까지 전력주(4분에서 5분사이로)</FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#0900ff>                  2. 0Km에서 1.0Km까지 몸내림 조깅주(7~9분사이로)</FONT> </P> <P style="DISPLAY: block" name="user_contents"></P> <P> </P> <P> </P> <P>         라. 끝 스트레칭 : 약 <FONT color=#0000ff>15</FONT>분</P> <P><FONT color=#000000 size=2></FONT> </P> <P><FONT color=#000000 size=2><FONT color=#cc00ff size=2>                        ※ <U>날씨, 코스상태, 훈련소요시간</U>등을 감안하여 <U>훈련내용이 변경</U> 될 수 있읍니다.</FONT></P> <P><FONT color=#000000 size=2><FONT color=#cc00ff>                        ※ <FONT size=2>당일상황(코스상태, 날씨, 기타...)에 따라 훈련내용이 변경 될 수 있읍니다.</FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#cc00ff size=2>                        ※ 개인별로 상황(대회준비,부상,훈련부족,처음달리시는분, 기타...)에 맞게</FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#cc00ff size=2>                             훈련내용을 조절하여 훈련하시기 바랍니다.</FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"></P><FONT color=#000000 size=2><FONT size=2><FONT color=#000000> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000 size=2></FONT> </P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000 size=2><FONT color=#000000 size=2>    4. 준비물 : 달리기복장(<FONT color=#0000ff><STRONG>이젠 초겨울로 들어섬...</STRONG></FONT>), 마라톤시계, 모자, 장갑, 마스크.....</P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000>           ※ 날씨가 추운관계로 보온에 신경쓸것</FONT><FONT color=#000000> </FONT><FONT color=#0000ff><STRONG>필수!..</STRONG></FONT></P><FONT color=#0000ff><FONT color=#000000><STRONG> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000><STRONG>         ※ 날씨가 추워질수도 있습니다(장갑)....기타 냉수....</STRONG></FONT></P> <P style="DISPLAY: block" name="user_contents"></STRONG></FONT> </P> <P><FONT color=#000000></FONT></P> <P><FONT color=#000000>    5. 훈련진행 </P> <P><FONT color=#000000>          가. 감 독 : 손완춘(010-3501-7552)</FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#000000>          나. 훈련팀</FONT></P> <P style="DISPLAY: block" name="user_contents">              - 수석코치: 김효순(010-3779-0470)</P> <P style="DISPLAY: block" name="user_contents">              - 코치: 남궁성필(010-2651-5252)</P> <P style="DISPLAY: block" name="user_contents"></FONT> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG></STRONG></FONT></FONT></P> <p> </p> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5><STRONG><FONT color=#0900ff></FONT></STRONG></FONT></FONT></P> <P style="DISPLAY: block" name="user_contents"></P> <P style="DISPLAY: block" name="user_contents"><FONT color=#ff0099><FONT size=5>한마동~ </FONT><FONT size=7>힘!!!</FONT></FONT></P></FONT></FONT></FONT></FONT></FONT></FONT></FONT></FONT></FONT>

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(상 암) 토요달리기 공지 11월 세째주(11월/15일) 토요달리기 = 인터벌(1.0Km*8회 왕복)

호빵대장(김효순) 추천 0 조회 61 14.11.12 14:17 댓글 12

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예스(이병연)
14.11.13 08:29

첫댓글 추워서 자꾸 움추려들지만.. 할 건 해야죠~^^ 즐달 하러갑니다.
불패찬스(홍병찬)
14.11.14 21:04

겨울에 땀흘린 자만이...~~
잘 아시죠?♥,♥
예스(이병연)
14.11.14 21:16

@불패찬스(홍병찬) ㅎㅎ 걱정이 참석하게 하네요~^^
예스(이병연)
14.11.13 08:33

조회수 13회에 첫 댓글이라...
세련(김춘식)
14.11.13 12:04

정곡을 찌르셨네요.ㅎㅎ
방현수
14.11.13 14:52

ㅋㅋ 본사람들 자수 하세요
한인(박래웅)
14.11.14 18:30

자수합니다. 봤는데 참석 못 한다고 첫 댓글 달수가 없었네요 ㅠㅠ
이장재
14.11.13 09:28

추워져도 준비 해야죠..
예스님 즐달 ^^..
이민환
14.11.13 16:19

줄달하러갑니다
불패찬스(홍병찬)
14.11.14 20:59

레옹님 몫까지 두배로 뛰러 갑니다.
토달 갑니다~~♥,♥
호빵대장(김효순)
작성자 14.11.15 11:09

B그룹 일원으로 참석합니다..
방현수
14.11.15 12:58

어서오세요 달려요

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