신영통마라톤클럽 | 2012년 조약돌(1월)체력 및 훈련일지 - Daum 카페

<P> <TABLE border=0 cellSpacing=0 cellPadding=0 width="95%"> <TBODY> <TR vAlign=middle align=center> <TD width="30%" align=center><XFORM name="loginform"><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=4></XFORM></TD> <TD style="TEXT-ALIGN: left" width="50%"><A href="http://www.runningdiary.com/index.asp"><IMG style="FLOAT: none; CLEAR: none" border=0 src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2Ftitle.gif"></A> </TD> <TD width="20%" align=center></TD></TR></TBODY></TABLE>즐런 : <FONT color=#ff0000>279.2</FONT><FONT color=#353535>k</FONT>m/무릅 <FONT color=#ff0000>900</FONT>회/아령 <FONT color=#ff0000>900</FONT>회/바벨 <FONT color=#ff0000>900</FONT>회/웃몸 <FONT color=#ff0000>900</FONT>회//팔치기 <FONT color=#ff0000>900</FONT>회/발꿈치 <FONT color=#ff0000>900</FONT>회/고관절 <FONT color=#ff0000>900</FONT>회/푸삽 <FONT color=#ff0000>900</FONT>회<BR><XFORM name="mainform" method="post" action="search_process.asp"> <TABLE border=0 cellSpacing=1 cellPadding=0 width="95%" bgColor=#000000> <TBODY> <TR bgColor=#000000> <TD bgColor=#ffa800 height=21 width="16%" align=center><FONT color=#000000 size=2 face=arial>일</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>월</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>화</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>수</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>목</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>금</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>토</FONT></TD></TR> <TR> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-01')"><FONT color=#ffffff size=2 face=verdana,arial><B>1 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>합동</FONT> : <FONT color=#ff0000>10km</FONT></P> <P><FONT color=#ff0000>매미산^해맞이 </FONT></P> <P><FONT color=#6600ff>(기록체크못함)</FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-02')"><FONT color=#ffffff size=2 face=verdana,arial><B>2 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신 : <FONT color=#ff0000>8km</FONT></P> <P><FONT color=#ff0000>달린시간46:25초</FONT></P> <P><FONT color=#ff0000>10~14km=각5분</FONT></P> <P><FONT color=#ff0000>15km=21분</FONT></P> <P><FONT color=#ff0000>(400m×5회)</FONT></P> <P><FONT color=#000000>빡쎄게 1:30초</FONT></P> <P><FONT color=#000000>천천히 2:30초</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-03')"><FONT color=#ffffff size=2 face=verdana,arial><B>3 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신 : <FONT color=#ff0000>8km </FONT> <P><FONT color=#ff0000>달린시간44:31초</FONT></P> <P><FONT color=#ff0000>11~15km=각5분</FONT></P> <P><FONT color=#ff0000>16km=19분</FONT></P> <P><FONT color=#ff0000>(400m×4회)</FONT></P> <P><FONT color=#000000>빡쎄게 1:30초</FONT></P> <P><FONT color=#000000>천천히 2:30초</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-04')"><FONT color=#ffffff size=2 face=verdana,arial><B>4 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>개인 : <FONT color=#ff0000>휴식</FONT><FONT color=#ff0000> </FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-05')"><FONT color=#ffffff size=2 face=verdana,arial><B>5 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>특훈 : <FONT color=#ff0000>8km </FONT> <P><FONT color=#ff0000>달린시간42:27초</FONT></P> <P><FONT color=#ff0000>10~13km=각5분</FONT></P> <P><FONT color=#ff0000>15km=22분</FONT></P> <P><FONT color=#ff0000>(400m×5회)</FONT></P> <P><FONT color=#000000>빡쎄게 1:30초</FONT></P> <P><FONT color=#000000>천천히 2:30초</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-06')"><FONT color=#ffffff size=2 face=verdana,arial><B>6 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>8km</FONT><FONT color=#ff0000> </FONT> <P><FONT color=#ff0000>달린시간43:29초</FONT></P> <P><FONT color=#ff0000>9~13km=각5분</FONT></P> <P><FONT color=#ff0000>15km=18분</FONT></P> <P><FONT color=#ff0000>(400m×5회)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-07')"><FONT color=#ffffff size=2 face=verdana,arial><B>7 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>특훈 : <FONT color=#ff0000>휴식 </FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD></TR> <TR> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-08')"><FONT color=#ffffff size=2 face=verdana,arial><B>8 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>합동</FONT> : <FONT color=#ff0000>10km </FONT></P> <P><FONT color=#ff0000>오산천</FONT></P> <P><FONT color=#ff0000>신년시주제(33명)</FONT></P> <P><FONT color=#ff0000>두리맛감자탕</FONT></P> <P>(기록체크못함)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-09')"><FONT color=#ffffff size=2 face=verdana,arial><B>9 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>10km</FONT><FONT color=#ff0000> </FONT></P> <P><FONT color=#ff0000>저류지</FONT></P> <P><FONT color=#ff0000>625m×16회</FONT></P> <P><FONT color=#ff0000>(53:51초)</FONT></P> <P><FONT color=#ff0000>※5km=26:31초</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-10')"><FONT color=#ffffff size=2 face=verdana,arial><B>10 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT color=#0900ff> <P><FONT color=#ff0000><FONT color=#0900ff>런닝머신</FONT> : 8km </FONT></P> <P><FONT color=#ff0000>총시간(42:57초)</FONT></P> <P><FONT color=#ff0000>10~13km=각5분</FONT></P> <P><FONT color=#ff0000>9/15km=23분</FONT></P> <P><FONT color=#ff0000>(400m×5회)</FONT></P> <P><FONT color=#000000>빡쎄게 1:30초</FONT></P> <P><FONT color=#000000>천천히 2:30초</FONT></P></FONT> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-11')"><FONT color=#ffffff size=2 face=verdana,arial><B>11 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>10km </FONT> <P><FONT color=#ff0000>저류지</FONT></P> <P><FONT color=#ff0000>625m×16회</FONT></P> <P><FONT color=#ff0000>(49:56초)</FONT></P> <P><FONT color=#ff0000>※5km=24:47초</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-12')"><FONT color=#ffffff size=2 face=verdana,arial><B>12 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식</FONT></P> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-13')"><FONT color=#ffffff size=2 face=verdana,arial><B>13 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식</FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-14')"><FONT color=#ffffff size=2 face=verdana,arial><B>14 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식 </FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD></TR> <TR> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-15')"><FONT color=#ffffff size=2 face=verdana,arial><B>15 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>합동</FONT> : <FONT color=#ff0000>16km </FONT></P> <P><FONT color=#ff0000>동탄~동탄대로</FONT></P> <P>(기록체크못함)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-16')"><FONT color=#ffffff size=2 face=verdana,arial><B>16 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식</FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-17')"><FONT color=#ffffff size=2 face=verdana,arial><B>17 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신 : <FONT color=#ff0000>8km</FONT> <P><FONT color=#ff0000>총시간(42:40초)</FONT></P> <P><FONT color=#ff0000>9~13km=각5분</FONT></P> <P><FONT color=#ff0000>9/15km=19:30초</FONT></P> <P><FONT color=#ff0000>(400m×6회)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-18')"><FONT color=#ffffff size=2 face=verdana,arial><B>18 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>10km</FONT></P> <P><FONT color=#ff0000>오산천 </FONT></P> <P><FONT color=#ff0000>(54:29초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-19')"><FONT color=#ffffff size=2 face=verdana,arial><B>19 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신 : <FONT color=#ff0000>9.2km </FONT> <P><FONT color=#ff0000>총시간(49:30초)</FONT></P> <P><FONT color=#ff0000>9~13km=각5분</FONT><FONT color=#ff0000>9/15km=24:30초</FONT></P> <P><FONT color=#ff0000>(400m×7회)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-20')"><FONT color=#ffffff size=2 face=verdana,arial><B>20 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식 </FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-21')"><FONT color=#ffffff size=2 face=verdana,arial><B>21 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>즐런 : 31.250km </FONT></P> <P><FONT color=#ff0000>동탄호수공원</FONT></P> <P><FONT color=#ff0000>625m×50회</FONT></P> <P><FONT color=#ff0000>(2:48:33초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD></TR> <TR> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-22')"><FONT color=#ffffff size=2 face=verdana,arial><B>22 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>합동</FONT> : <FONT color=#ff0000>10km</FONT></P> <P><FONT color=#ff0000>동탄대로 </FONT></P> <P>(기록체크못함)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-23')"><FONT color=#ffffff size=2 face=verdana,arial><B>23 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>설명절</FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-24')"><FONT color=#ffffff size=2 face=verdana,arial><B>24 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>21km</FONT></P> <P><FONT color=#ff0000>광교산 </FONT></P> <P><FONT color=#ff0000>(2:50:00초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-25')"><FONT color=#ffffff size=2 face=verdana,arial><B>25 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>16km</FONT></P> <P><FONT color=#ff0000>동탄대로~센팍~동탄대로</FONT></P> <P>(기록체크못함)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-26')"><FONT color=#ffffff size=2 face=verdana,arial><B>26 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신:<FONT color=#ff0000>10km</FONT></P> <P><FONT color=#ff0000>총시간(49:30초)</FONT></P> <P><FONT color=#ff0000>9~13km=각5분</FONT></P> <P><FONT color=#ff0000>9/15km=24:30초</FONT></P> <P><FONT color=#ff0000>(400m×8회)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-27')"><FONT color=#ffffff size=2 face=verdana,arial><B>27 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>10km </FONT> <P><FONT color=#ff0000>총시간(53:33초)</FONT></P> <P><FONT color=#ff0000>9~13km=각5분</FONT></P> <P><FONT color=#ff0000>9/15km=28:33초</FONT></P> <P><FONT color=#ff0000>(400m×9회)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-28')"><FONT color=#ffffff size=2 face=verdana,arial><B>28 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>휴식 </FONT> <P>(초)</P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD></TR> <TR> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-29')"><FONT color=#ffffff size=2 face=verdana,arial><B>29 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR><FONT color=#ff0000>합동</FONT> : <FONT color=#ff0000>15.7km </FONT></P> <P><FONT color=#ff0000>오산천~해장국집</FONT></P> <P><FONT color=#ff0000>(1:27:40초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-30')"><FONT color=#ffffff size=2 face=verdana,arial><B>30 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>런닝머신:<FONT color=#ff0000>10km</FONT></P> <P><FONT color=#000000>출발~끝까지 </FONT></P> <P><FONT color=#ff0000>10km=(58:50초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>휴식</FONT></P> <P>아령 : <FONT color=#ff0000>휴식</FONT></P> <P>바벨 : <FONT color=#ff0000>휴식</FONT></P> <P>웃몸 : <FONT color=#ff0000>휴식</FONT></P> <P>푸삽 : <FONT color=#ff0000>휴식</FONT></P> <P>팔치기 : <FONT color=#ff0000>휴식</FONT></P> <P>발꿈치 : <FONT color=#ff0000>휴식</FONT></P> <P>고관절 : <FONT color=#ff0000>휴식</FONT></P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd height=40 vAlign=top> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD bgColor=#3b4e67 height=19 vAlign=middle width="100%" colSpan=2 align=right><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-01-31')"><FONT color=#ffffff size=2 face=verdana,arial><B>31 </FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></TD></TR> <TR> <TD vAlign=top> <P><FONT size=1><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1></FONT><BR>즐런 : <FONT color=#ff0000>30km </FONT></P> <P><FONT color=#000000>오전:동탄대로</FONT></P> <P><FONT color=#000000>22km=</FONT><FONT color=#ff0000>(</FONT><FONT color=#ff0000>4km×5회전+2km)</FONT></P> <P><FONT color=#ff0000>(1:57:21초)</FONT></P> <P><FONT color=#000000>오후:런닝머신</FONT></P> <P><FONT color=#ff0000><FONT color=#000000>8km</FONT>(50:27초)</FONT></P> <P><FONT color=#0900ff><체력훈련></FONT></P> <P>무릅 : <FONT color=#ff0000>100</FONT>회</P> <P>아령 : <FONT color=#ff0000>100</FONT>회</P> <P>바벨 : <FONT color=#ff0000>100</FONT>회</P> <P>웃몸 : <FONT color=#ff0000>100</FONT>회</P> <P>푸삽 : <FONT color=#ff0000>100</FONT>회</P> <P>팔치기 : <FONT color=#ff0000>100</FONT>회</P> <P>발꿈치 : <FONT color=#ff0000>100</FONT>회</P> <P>고관절 : <FONT color=#ff0000>100</FONT>회</P></TD> <TD vAlign=top align=right><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></TD></TR></TBODY></TABLE></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD></TR> <TR bgColor=#000000> <TD bgColor=#ffa800 height=21 width="16%" align=center><FONT color=#000000 size=2 face=arial>일</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>월</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>화</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>수</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>목</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>금</FONT></TD> <TD bgColor=#dee6eb width="14%" align=center><FONT color=#000000 size=2 face=arial>토</FONT></TD></TR></TBODY></TABLE></XFORM></P> <HR width="90%" noShade> <P></P>

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개인훈련 일지 2012년 조약돌(1월)체력 및 훈련일지

조약돌(이득천) 추천 0 조회 96 11.12.29 09:05 댓글 8

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조약돌(이득천)
작성자 11.12.29 11:43

첫댓글 2012년에는 좀 더 확실하고 믿음이 가고 단계적으로 발전하는 한해로 다짐해 봅니다~~~
푸른바다
11.12.30 06:23

행님은 뭐든지 빨러....마라톤도 빠르지 눈치도 빠르지...이런거 올리는 것도 빠르지 대회신청도 빠르지...
술묵고 돈 내는 것도 빠르지...대소변도 빠르지...낮일도 빠르고 밤일도 빠르지...도대처 늦는게 뭐당가요...
요즘 밤에 헬스장에서 빨리뛴다면서요....
조약돌(이득천)
작성자 11.12.30 08:30

근디 품바님이 내 몸 어디에다 몰카를 숨겨놓았나...어찌 내 생활을 시시콜콜 다알고 있노 고거이 참 이상타 ㅎㅎㅎ~~~
Blue~Bird
11.12.29 23:53

우와~~ 저두 따라해볼거나~~~~~~~~~~~~~~~~~~~~~~~~~~요 ㅎ
조약돌(이득천)
작성자 11.12.30 08:32

워짠지 이방에 들어오면 뭐가 하나씩 없어진다고 했더니...놀러왔다가 가져가는 꼬리잡았네 ㅎㅎㅎ~~~
마리오
12.01.15 20:04

akfldh dhkTek rkqslek. direhfgudsla vkdlxld.....gotjrgktuTdjdy ???? whlthd !!!!
마리오
12.01.16 11:42

품바? 시방부터? 술빨어? ㅋㅋㅋ 아예 회원님들 몽땅 바꾸시겠슴다...
출근도 못하시고... 괜한 걱정이겠죠?
마리오
12.01.31 17:21

꽈~~~악 채우셨네 와..

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