<![CDATA[
<!--StartFragment--><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">6 </span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">월 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">10 </span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">일</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">(</span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">수</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">) 26</span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">도 맑음 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">6:02 pm start. </span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">파크골프장 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">3 </span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">회전</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; font-weight: bold; mso-font-width: 100%; mso-text-raise: 0pt;">. 9 km </span><span style="font-size: 12pt; font-weight: bold; mso-fareast-font-family: 함초롬바탕;">장거리주 </span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">교량보강증축공사 감독후 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">sleeveless </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">마라톤복으로 갈아입고 파크골프장으로 나갔다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">. 일찍 다가온 열대야</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 식혀주는 빗방울이 한</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">, </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">두방울씩 떨어지기 시작하는 가운데 달려나간다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">.</span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">오늘은 정석근 유투브에서 장거리주</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">(LSD)</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 잘 뛰는 방법에서 권한데로 해 보기로 했다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">. </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">서프</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">-4 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">주자는 첫 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">5km</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">는 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">6:30 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">페이스로 시작, 점차 속도를 올려가고</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">, , </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">그리고 다음 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">15 km </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">부터는 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">6:00 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">페이스</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">, </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">마지막 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">3-5 km</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">는 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">5:30-5:35 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">페이스로 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">25km </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">정도의 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">LSD </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 할 수 있으면 서브</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">-4 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">는 무난히 달성할 수 있다라고 한다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">. </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">이에 준해 파크골프장 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">3</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">회전을 </span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">첫 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">3 KM</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">6:22/6:10/6:14</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">로</span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">다음 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">3 KM</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">5:55/5:59/6:03 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">으로</span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">그리고 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">2 KM</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">를 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">5:32/5:28 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">로 뛰고 마지막 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">1 KM</span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">는 </span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">10:32 </span><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">회복주로 오늘의 훈련을 기분좋게 마치다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">.</span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"><span style="font-size: 12pt; mso-fareast-font-family: 함초롬바탕;">수도전에서 뒷멀아닌 뒷통수멀로 몸을 식히고 열대야로 달궈진 대지를 적시는 비를 맞으며 귀가해 저녁식사를 하다</span><span style="letter-spacing: 0pt; font-family: 함초롬바탕; font-size: 12pt; mso-font-width: 100%; mso-text-raise: 0pt;">. </span></p><p class="0" style="-ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p class="0" style="background: rgb(255, 255, 255); -ms-text-autospace:; mso-pagination: none; mso-padding-alt: 0pt 0pt 0pt 0pt;"> <!--[if !supportEmptyParas]--> <!--[endif]--> </p><p><br></p>
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카페 게시글
개인훈련 일지
6월 10일 파크골프장 3 회전 단축 장거리주
비밀정원
추천 0
조회 30
20.06.10 22:37
댓글 2
다음검색
첫댓글 대단한 열정이십니다.
저두 봄에 10km뛰던 코스입니다.
한바퀴돌면 3km되더군요!
화이팅입니다!
세옹지마님, 반갑습니다.
앞으로 자주 주로에서 함께 하기를 기대합니다.
우리 즐런을 통해 좋은 만남 이어가요...