<![CDATA[
<p><strong><font color="#ff0000" size="5">< 한마동 토요달리기 공지 ></font></strong></p><font color="#0900ff" size="2"><p><p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><br></span></font></font></font></font></p></font><p><br></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">코로나19가</span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">예상밖으로 확산되어,</span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">걱정이 이만~저만~ 입니다.</span></font></font></font></span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><br></span></font></font></font></span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">위생 건강이 <font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">철저히 요구되는 중요한 시기이므로,</span></font></font></font></span></font></font></font></span></font></font></font></span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;">코로나19 예방수칙을 생활화 하여,</span></font></font></font></span></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2">모두가 건강한 대한민국이 되었으면 합니다.</font></font></span></font></font></font></span></font></font></font></span></font></font></font></span></font></font></font></p><p><br></p><p><font color="#0900ff" size="2">움추리고, 답답한 가슴이</font></p><p><font color="#0900ff" size="2">펑~ 뚫리는 <font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2">인터벌 훈련으로</font></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2">이번주 토달을 진행하고자 합니다~</font></font></font></font></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><br></font></font></span></font></font></font></span></font></font></font></span></font></font></font></span></font></font></font></p><p><br></p><p><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><font color="#0900ff" size="2"><span style="font-size: 10pt;"> </span></font><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<span style="color: rgb(0, 0, 0);">를</span></font></font></font></font></font></font></font></p><p><font color="#000000" size="2"><font color="#000000"> 아래와 같이 공지하오니 많은 참여 바랍니다</font><font color="#000000">.</font></font></p><p><font color="#000000" size="2"><br></font></p><p style="display: block;" name="user_contents"></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong></strong> </font></p><p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong></strong></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong></strong> </font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong><font size="4">----------- < 아 래 > ------------</font></strong></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"></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font size="2"><font color="#000000"> 1. 일 시 : <strong><font color="#0000ff">2020<font color="#000000">년</font> 02<font color="#000000">월</font> <span style="color: rgb(9, 0, 255); font-size: 12pt;">29일</span></font><span style="color: rgb(9, 0, 255); font-size: 10pt;">(토</span><span style="color: rgb(0, 0, 0); font-size: 12pt;"><span style="color: rgb(9, 0, 255); font-size: 10pt;">)</span><span style="color: rgb(9, 0, 255); font-size: 10pt;">,</span></span></strong></font><font color="#ff3300"><span style="color: rgb(0, 0, 0); font-size: 12pt;"> </span><span style="color: rgb(0, 0, 0);">오후 </span><span style="color: rgb(255, 0, 0);"><strong><span style="font-size: 18pt;">2시30분</span><span style="font-size: 14pt;">(3</span><span style="font-size: 14pt;">시 </span><span style="font-size: 14pt;">출발~)</span></strong></span></font></font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong></strong></font></p><p><font color="#000000" size="2"> <strong><span style="font-size: 12pt;"> </span><span style="color: rgb(9, 0, 255); font-size: 12pt;"> </span></strong></font></p><p><font color="#000000" size="2"><strong></strong></font></p><p><font color="#000000" size="2"><font color="#000000"><font size="2"> 2. 장 소 : 난지천공원내<strong> </strong><font color="#0000ff">잔디광장(짱구트랙)</font></font></font> /<span style="color: rgb(0, 0, 0);"> <span style="color: rgb(9, 0, 255);"><strong>1km~0km표지판</strong>(왕복)</span></span></font></p><p><font color="#000000" size="2"> </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="#000000" size="2"><font size="2"><font color="#000000"> 3. </font></font>훈련내용<font color="#000000"><strong>(<font color="#0000ff">약2시간06분 / 약 19.0km</font>) </strong>- - - - - - - (14:30 ~ 16:36)</font></font></p><p style="display: block;" name="user_contents"></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font size="2"><font color="#000000"> 가. 몸풀기 조깅 : 약 <strong><font color="#0000ff">15</font>분</strong> / 0.50km * <strong><font color="#0000ff">4회전</font> </strong>= </font><font color="#0900ff"><strong>2.00km</strong></font></font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"> 나. 체조및 준비 : 약 <font color="#0000ff"><strong>15</strong></font>분</font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000"><font size="2"><font color="#000000"> 다. 인터벌 훈련 </font>: 약 <strong><font color="#0000ff">79</font></strong>분 / <strong><span style="color: rgb(9, 0, 255);">1.0</span><span style="color: rgb(9, 0, 255);">0km</span></strong><span style="color: rgb(9, 0, 255);"> </span>* <strong><span style="color: rgb(9, 0, 255);">8</span><font color="#0000ff">회전</font> = <font color="#0900ff">16.0km</font></strong></font></font><font color="#0900ff"> </font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><strong></strong></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff"><strong></strong></font></font></p><p style="display: block;" name="user_contents"></p><p style="display: block;" name="user_contents"></p><p style="margin-left: 8em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff">1) 하늘팀(~3:30 목표) : (<strong>4'20"/km</strong>+5'30"/km) * <strong>8 Set</strong> = 1-18-40</font></font></p><p style="margin-left: 8em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff">2) 노을팀(~4:00 목표) : (<strong>5'00"/km</strong>+6'10"/km) * <strong>7 Set</strong> = 1-18-10</font></font></p><p style="margin-left: 8em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff">3) 잔디팀(~4:30 목표) : (<strong>5'35"/km</strong>+7'00"/km) * <strong>6 Set</strong> = 1-15-30</font></font></p><p style="margin-left: 6em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff"><font color="#000000" size="2"><font color="#0000ff">- 몸풀기 조깅으로 몸을 충분히 덮힌후 훈련 실시하고,</font></font></font></font></p><p style="margin-left: 6em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff"><font color="#000000" size="2"><font color="#0000ff"><font color="#000000" size="2"><font color="#0900ff">- 속도 감각을 찾을 때까지, 처음 1~2회전은 다소 늦은(+ 5~10초) 페이스로 시작하며,</font></font></font></font></font></font></p><p style="margin-left: 6em; display: block;" name="user_contents"><font color="#000000" size="2"><font color="#0000ff"><font color="#000000" size="2"><font color="#0000ff"><font color="#000000" size="2"><font color="#0900ff"><font color="#0900ff" size="2">- 3셋트~ 부터는 꾸준히 훈련페이스를 유지하여, 알찬 훈련이 되도록 합니다.</font></font></font></font></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="#000000" size="2"><font size="2"><font color="#000000"> 라. 몸내림 조깅 : 약 <font color="#0055ff"><strong><font color="#0900ff">07</font><font color="#000000">분</font></strong></font><font color="#000000"> / 0.50km </font>* </font><font color="#0900ff"><strong>2회전 </strong>= <strong>1.00km </strong></font></font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"> 바. 끝 스트레칭 : 약 <font color="#0000ff"><strong>10</strong></font>분</font></font> </font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><br></font></font></font></font></font></p><p><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#cc00ff"> ※ <font size="2"><u>당일 상황(코스상태, 날씨, 기타...)에 따라</u> 훈련내용이 <u>변경 될 수 있읍니다.</u></font></font></font><font color="#000000" size="2"><font color="#cc00ff" size="2"> <br></font></font></font></font></font></p><p><p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#cc00ff" size="2"> ※ 개인별로 상황(대회준비,부상,훈련부족,처음달리시는분, 기타...)에 맞게</font></font></font></font></p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#cc00ff" size="2"> 훈련내용을 조절하여 훈련하시기 바랍니다.</font></font></font></font></p><p style="display: block;" name="user_contents"><font color="#cc00ff" size="2"> ※ 훈련 시간에 대한 안내</font></p><p style="display: block;" name="user_contents"><font color="#cc00ff" size="2"> 1) 준비 시간 : 워밍업 조깅(15분) + 체조 및 조깅(15분) = 약 30분</font></p><p style="display: block;" name="user_contents"><font color="#cc00ff" size="2"> 2) 훈련 시간 : 당일 계획된 훈련의 소요시간(지속주, 인터벌, 언덕,,,,,)</font></p><p style="display: block;" name="user_contents"><font color="#cc00ff" size="2"> 3) 마무리 시간 : 다운 조깅 + 체조 + 사진촬영 + 급수및 간식<font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><strong></strong></font></font></font></font></font></font><p><font color="#cc00ff" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"> <strong> <br></strong></font></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><br></p><p style="display: block;" name="user_contents"><p><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"> 4. 준비물 : 달리기복장(<span style="color: rgb(255, 0, 221);"><span style="color: rgb(0, 0, 0);">예상기온 : <strong>+3℃ ~ +9℃</strong></span></span>), 마라톤시계, 모자, 장갑, 마스크.....</font></font></font></font></font></p><p><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"> ※ 훈련이 끝나면 바로 <strong><span style="color: rgb(255, 0, 221);">겉옷</span></strong>을 착용하여, <span style="color: rgb(255, 0, 221);"><strong>체온유지~</strong></span><br></font></font></font></font></font></p><p><p><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000"> ※ 추운 날씨엔 <span style="color: rgb(9, 0, 255);"><strong><span style="color: rgb(255, 0, 221);">보온</span></strong></span>에 신경 쓸 것</font><font color="#000000"> </font><font color="#0000ff"><strong><span style="color: rgb(255, 0, 221);">필수!</span></strong></font></font></font></font></font></font><p style="display: block;" name="user_contents"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#000000" size="2"><font color="#0000ff"><strong><font color="#0000ff"><font color="#0000ff"><strong><font color="#000000" size="2"><font color="#000000" size="2"><br></font></font></strong></font></font></strong></font></font></font></font></p><p><font color="#000000"> 5. 훈련진행</font></p><p><font color="#000000"> 가. 감 독 :<strong> 손완춘(010-3501-7552)</strong> </font></p><p><font color="#000000"> <font color="#000000"> 나. 훈련팀 :<strong> 이용래(010-5445-6529)</strong></font></font></p><p><strong><br></strong><p><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"> ♣ 토달 지킴이 : 이장재 고문님<br></span></strong></p><p><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"> <strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"><br></span></strong></span></strong></p><p><strong></strong></p><p><strong></strong></p><p><strong><span style="color: rgb(9, 0, 255); font-size: 14pt;"><span style="color: rgb(255, 0, 0);"> </span><span style="color: rgb(255, 0, 0);">한마동~ </span><span style="font-size: 24pt;"><span style="color: rgb(255, 0, 0);">힘!!</span></span></span></strong><br></p>
<!-- -->
]]>
카페 게시글
(상 암) 토요달리기 공지
02월 다섯째주(02/29) 토요달리기 공지 = 인터벌(1.0km×8회전)
다음검색
첫댓글 출 석 ~~
감~
당분간 외출금지 합니다.코로나19로 인해
당뇨환자 있어서 미안합니다.
감
이번주 이고문님 자봉이시네요
원룸이사 일정없으면 참석합니다 ~
오늘 원룸이사 2건 예약으로
이사운송합니다요
참석 가능토록 하겠습니다. 열달해야지요~
코로나19 때문에....가도 될까요?
인터벌 8회?? 인데~~
오랜만의 훈련 코스입니다...
걷기 없기 입니다...
간식으로 군고구마 해갑니다.
앗싸
참석합니다.