신영통마라톤클럽 | ◈조약돌(9월)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=15><BR><BR><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3><BR> <BR><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=4><BR><A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:log_on(this.form);"></A> <A href="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:register_me();"></A> </XFORM></TD> <TD width="50%"><A href="http://www.runningdiary.com/index.asp"><IMG 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> <SPAN style="FONT-SIZE: 12pt"><FONT size=2><FONT color=#0900ff><SPAN style="FONT-SIZE: 10pt"></P> <P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 12pt"><FONT color=#000000 size=2><STRONG><<2012년 9월>>===<FONT color=#6600ff><SPAN style="FONT-SIZE: 10pt">9월달 작전목표는 <SPAN style="FONT-SIZE: 12pt"><FONT color=#000000 size=2><STRONG><FONT color=#6600ff><FONT color=#ff0000><FONT color=#0900ff>◈333쓰리GO작전</FONT></FONT><FONT color=#0900ff>◈</FONT><FONT color=#ff0000><SPAN style="FONT-SIZE: 9pt">(</SPAN><SPAN style="FONT-SIZE: 9pt"><FONT color=#353535>훈련일수</FONT>=30일/<FONT color=#353535>훈련거리</FONT>=300km</SPAN></FONT></SPAN></FONT></STRONG></FONT></SPAN></FONT></STRONG></FONT></SPAN></P> <P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 12pt"><FONT color=#000000 size=2><STRONG><FONT color=#6600ff><SPAN style="FONT-SIZE: 10pt"><SPAN style="FONT-SIZE: 12pt"><FONT color=#6600ff><SPAN style="FONT-SIZE: 10pt"><FONT color=#ff0000 size=3><SPAN style="FONT-SIZE: 9pt">                          /<FONT color=#353535>풀기록</FONT>=서브3.3)</SPAN></FONT>입니다~</SPAN></FONT></SPAN><FONT style="FONT-SIZE: 10pt" color=#6600ff>(한다면 한다!!!)</FONT></SPAN></FONT></STRONG></FONT></SPAN></P> <P style="TEXT-ALIGN: left"><SPAN style="FONT-SIZE: 12pt"><FONT size=2><FONT color=#0900ff>◈ <FONT color=#000000>달린거리</FONT>//(목표거리) = </FONT><FONT color=#ff0000>370</FONT><FONT color=#000000>k</FONT><FONT color=#0900ff><FONT color=#000000>m</FONT>//(300km)</FONT></FONT></SPAN></P></SPAN></FONT></FONT></SPAN> <P><SPAN style="FONT-SIZE: 12pt"><FONT size=2><FONT color=#0900ff>◈ <FONT color=#000000>근력운동</FONT> = </FONT>무릅<FONT color=#ff0000>1400</FONT>/아령<FONT color=#ff0000>140</FONT><FONT color=#ff0000>0</FONT>회/바벨<FONT color=#ff0000>1400</FONT>회/웃<FONT color=#5d5d5d>몸</FONT><FONT color=#ff0000>1400</FONT>회/팔치기<FONT color=#ff0000>1400</FONT>회/발꿈치<FONT color=#ff0000>1400</FONT>회/</FONT></SPAN></P> <P><SPAN style="FONT-SIZE: 12pt"><FONT size=2>                     고관절<FONT color=#ff0000>1400</FONT>회/푸삽<FONT color=#ff0000>1400</FONT>회/<FONT color=#6600ff><FONT color=#353535>척추근력</FONT><FONT color=#ff0000>1400</FONT><FONT color=#353535>회 </FONT> <TABLE border=0 cellSpacing=0 cellPadding=0 width="95%"> <TBODY> <TR height=20> <TD></TD> <TD align=right></TD></TR></TBODY></TABLE> <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></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></TD> <TD bgColor=#fbfdfd></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-01')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>1 </U></FONT></B></A></TD></TR></TBODY></TABLE> <P> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><토달훈련></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><FONT color=#000000><FONT color=#000000></P> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=47:16초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#0900ff><FONT style="BACKGROUND-COLOR: #b2ebf4"><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양쪽뒤발목이뻐근함</FONT></FONT></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>9월의첫훈련의미를갖고시행함명인님을만남</FONT></P> <P><FONT color=#6600ff>(신발2호)</FONT></P></FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-02')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>2 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><일요훈련></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#000000>박지성길</FONT></P> <P><FONT color=#000000>◈목표=21k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=22km</FONT></P> <P><FONT color=#ff0000>(기록=1:55분)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#0900ff><FONT style="BACKGROUND-COLOR: #b2ebf4"><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></FONT></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400"><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>박지성로4회전+양평해장국까지달림</FONT></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400"><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>(신발1호)</FONT></FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-03')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>3 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P><FONT color=#0900ff> <P><FONT color=#ff0000>◈실적=8km</FONT></P> <P><FONT color=#ff0000>(기록=1:10분)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=23:36초)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#0900ff><FONT style="BACKGROUND-COLOR: #b2ebf4"><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></FONT></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>동탄대로~박지성길을군기반장과조깅+걷기함</FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><FONT color=#6600ff><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></FONT></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>(신발2호)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-04')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>4 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top> <P><U><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></U></P> <P> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><화달훈련></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><FONT color=#000000><FONT color=#000000></P> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=58:44초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>동탄대로~박지성길을중간에야생마님과함께달리다걷다함</FONT></P> <P><FONT color=#6600ff>(신발2호)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-05')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>5 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=43:15초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=21:27초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>비가내리다그쳤다하는동탄대로10km훈련최고기록작성후오후에저류지훈련5km</FONT></P> <P><FONT color=#ff0000>(신발2호)</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-06')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>6 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><목달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=46:30초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=25:13초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>새벽엔동탄대로에서왕고문님/조백사와도킹함오후엔동탄저류지5km달림</FONT><FONT color=#6600ff>(신발1호/기온16도)</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-07')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>7 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄저류지</FONT></P> <P><FONT color=#000000>(625m×8회)</FONT></P> <P>◈목표=5km</P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=26:57초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>새벽에동탄대로는못달리고오우에동탄저류지5km달림(신발1호/기온25도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-08')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>8 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><토달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=46:55초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>오늘은예식장이있오전에서울을다녀와야함동탄대로10km새벽에달림(신발2호/온도19도=바람이세차게불음)</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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-09')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>9 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD vAlign=top><U> <P><FONT style="BACKGROUND-COLOR: #ff0000" color=#ffffff><STRONG><SPAN style="FONT-SIZE: 10pt"><대회출전></SPAN></STRONG></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>강화해변마라톤</FONT></P> <P><FONT color=#ff0000>길상운동장=9:30분</FONT></P> <P><FONT color=#000000>(하프=21.0975km)</FONT></P> <P><FONT color=#000000>◈목표=1:34:29초</FONT></P> <P><FONT color=#ff0000>◈기록=1:37:51초</FONT></P> <P><FONT color=#000000>(연대별없음)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>날씨도코스도베리굿최고기록갱신은못함(신발2호/기온20도)</FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-10')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>10 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=50:51초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=22:51초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호하나출발전에오르쪽발뒷금치와양쪽엉덩이가뻐근함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>어제대회로몸풀기주로오전엔동탄대로를천천히달렸음오후엔저류지5km달림(신발1호/기온17도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-11')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>11 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><화달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=45:49초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=25:29초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>발뒷축이약간뻐근하나전반적으로양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>동탄대로에서왕고문/염고문/조백사를만남(신발2호/기온17도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-12')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>12 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=55:22초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P><FONT color=#6600ff>어제늦게상가집을다녀와서오늘은동탄대로에서천천히달림</FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P>(신발1호/기온19도)</P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-13')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>13 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><목달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄저류지</FONT></P> <P><FONT color=#000000>(625m×8회)</FONT></P> <P><FONT color=#000000>◈목표=5km</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=21:52초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>비가와서새벽동탄대로는못달리도오후4시반~5시에저류지트랙달림(신발1호/기온15도)</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-14')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>14 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄저류지</FONT></P> <P><FONT color=#000000>(625m×8회)</FONT></P> <P><FONT color=#000000>◈목표=5km</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=25:18초)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>비가와서새벽동탄대로는못달리도오후5시반~6시에저류지트랙달림(신발1호/기온16도)</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-15')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>15 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><토달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>신갈저수지</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=56:01초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>오늘은모처럼신갈저수지를달렸습니다야호/야생마/조약돌이새벽7시반~8시반사이에함께달렸네요(신발2호/기온18도)</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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-16')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>16 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD vAlign=top><U> <P><FONT style="BACKGROUND-COLOR: #ff0000" color=#ffffff><SPAN style="FONT-SIZE: 10pt"><STRONG><대회출전></STRONG></SPAN></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#000000> <P><FONT color=#6600ff> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD vAlign=top><U><FONT color=#000000> <P><FONT color=#6600ff>전마협잠실마라톤</FONT></P> <P><FONT color=#ff0000>잠실나들목=9:00</FONT></P> <P><FONT color=#000000>(하프=21.0975km)</FONT></P> <P><FONT color=#000000>◈목표=1:35분대</FONT></P> <P><FONT color=#000000>(연대별3위)</FONT></P> <P><FONT color=#ff0000>◈실적=1:38:15초</FONT></P> <P><FONT color=#ff0000>(연대별1위)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=대회휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>날씨/코스다좋았으나목표기록갱신은못함(신발2호/기온16도)품바/조백사/조약돌3명출저함</FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-17')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>17 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=53:40초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>종일비소식이있어새벽에동탄대로나가몸풀기훈련(신발1호/기온17도)막판에비가옴</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-18')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>18 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><화달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=44:48초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=22:31초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>청명산을달리로약속했으나기상시간이늦어동탄대로를달림(신발2호/기온14도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-19')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>19 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=43:37초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>333쓰리GO작전을동탄대로에서실시함(신발2호/기온16도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-20')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>20 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><목달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=52:55초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#6600ff>333쓰리GO작전을동탄대로에서실시함(신발1호/기온15도)</FONT></P> <P><FONT color=#ff0000>수원~동탄걷기5km</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-21')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>21 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=42:52초)</FONT></P> <P><FONT color=#6600ff>※동일구간최고기록작성</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=26:28초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>333쓰리GO작전을오전에동탄대로에서실시후오후에저류지달림(신발2호/기온15도)<FONT color=#ff0000>수원~동탄걷기5km</FONT></FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-22')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>22 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><토달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>기흥I/C~오산천</FONT></P> <P><FONT color=#000000>◈목표=25k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=22km</FONT></P> <P><FONT color=#ff0000>(기록2:44:11초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P>◈목표=각<FONT color=#0900ff>100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#000000>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>내일대회로무리하지않고천천히달리다걷다했음함께로버짱/야호/갈매기/조약돌이달림(신발3호/기온15도)끝나고콩나물해장국에막씨1.33병먹음</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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-23')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>23 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD vAlign=top><U> <P><FONT style="BACKGROUND-COLOR: #ff0000" color=#ffffff><SPAN style="FONT-SIZE: 10pt"><STRONG><대회출전></STRONG></SPAN></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#000000> <P><FONT color=#6600ff>황영조서울마라톤</FONT></P> <P><FONT color=#ff0000>뚝섬수변마당=9:00</FONT></P> <P><FONT color=#000000>(하프=21.0975km)</FONT></P> <P><FONT color=#000000>◈목표=1:35분</FONT></P> <P><FONT color=#000000>(연대별3위목표)</FONT></P> <P><FONT color=#ff0000>◈실적=1:40:41초</FONT></P> <P><FONT color=#ff0000>(연대별?위)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=대회휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#6600ff>출발후날씨가좀더웠음목표기록갱신은못함(신발2호/기온18~25도)혼자출전함</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-24')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>24 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄저류지</FONT></P> <P><FONT color=#000000>(625m×8회)</FONT></P> <P><FONT color=#000000>◈목표=5km</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=26:45초)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>새벽에동탄대로훈련은생략하고출근하여틈새시간을이용저류지5km달림(신발1호/기온23도)</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-25')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>25 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><화달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=50:54초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=22:38초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>새벽에는①동탄대로를달림=전경천/왕고문/조백사만남②저류지달림(신발3호/①기온15도/②기온24도)</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-26')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>26 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></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><FONT color=#000000><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>동탄저류지</FONT></P> <P><FONT color=#000000>(625m×8회)</FONT></P> <P><FONT color=#000000>◈목표=5km</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=26:51초)</FONT></P></FONT> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>새벽에동탄대로는달리지못하공후5시반~6시동탄저류지를달렸음(신발1호/기온23도)</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-27')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>27 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><목달훈련></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=48:53초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=25:35초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#ff0000>◈실적=각100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>새벽에동탄대로를10km달림중간에만난회원없음오후에는저류지달림(신발3호/①기온16도/②기온24도)</FONT><FONT color=#ff0000>동탄~수원5km걷기</FONT></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-28')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>28 </U></FONT></B></A></TD></TR></TBODY></TABLE><FONT color=#6600ff> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><개인훈련></FONT></P></FONT><FONT color=#6600ff> <P><FONT color=#000000>①동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=50:33초)</FONT></P> <P><FONT color=#000000>②동탄저류지</FONT></P> <P><FONT color=#ff0000>(625m×8회)</FONT></P> <P><FONT color=#ff0000>◈실적=5km</FONT></P> <P><FONT color=#ff0000>(기록=25:44초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>◈실적=각100회</FONT></P> <P><FONT color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P> <P>새벽에동탄대로를10km달림중간에만난회원은전경천/이종권...저류지5km또달림(신발1호/①기온15도)수원</FONT><FONT color=#ff0000>~동탄5km걷기</FONT></P></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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-29')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>29 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%" align=center> <TBODY> <TR> <TD vAlign=top> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><토달번개></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><FONT color=#000000><FONT color=#000000> <P><FONT color=#000000>경희대~매미산</FONT></P> <P><FONT color=#000000>◈목표=20k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#0900ff>①망포동~경희대(왕복10km+운동장</FONT></P> <P><FONT color=#0900ff>②매미산(10km)</FONT></P> <P><FONT color=#ff0000>◈실적=20km</FONT></P> <P><FONT color=#ff0000>(총시간=1:59분)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></FONT></FONT></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>망포동~경희대운동장~매미산~경산을 달렸음(마리오/조약돌/야생마/전경천&망포성당회원5명)신발=트레일런화/기온14도(훈련후해장국8명)</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="xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxjavascript:menu_process('2012-09-30')"><FONT color=#ffffff size=2 face=verdana,arial><B><U>30 </U></FONT></B></A></TD></TR></TBODY></TABLE> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD colSpan=2><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=3></U></TD></TR> <TR> <TD vAlign=top><U><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> <TABLE border=0 cellSpacing=0 cellPadding=0 width="100%"> <TBODY> <TR> <TD vAlign=top><U> <P><FONT style="BACKGROUND-COLOR: #ffd8d8" color=#0900ff><일요훈련></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE> <P><FONT color=#000000>동탄대로</FONT></P> <P><FONT color=#000000>◈목표=10k</FONT><FONT color=#0900ff>m</FONT></P> <P><FONT color=#ff0000>◈실적=10km</FONT></P> <P><FONT color=#ff0000>(기록=47:47초)</FONT></P> <P><FONT style="BACKGROUND-COLOR: #abf200" color=#0900ff><근력운동></FONT></P> <P><FONT color=#000000>◈목표=각</FONT><FONT color=#0900ff>100회</FONT></P> <P><FONT color=#0900ff>◈실적=추석휴식</FONT></P> <P><FONT style="BACKGROUND-COLOR: #b2ebf4" color=#0900ff><몸컨디션></FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffffff" color=#ff0000>양호함</FONT></P> <P><FONT style="BACKGROUND-COLOR: #ffe400" color=#000000><기타사항></FONT></P></U></TD> <TD vAlign=top align=right><U><IMG src="https://img1.daumcdn.net/relay/cafe/original/?fname=http%3A%2F%2Fwww.runningdiary.com%2Fimage%2F6x6.gif" width=1 height=1><BR></U></TD></TR></TBODY></TABLE><FONT color=#6600ff>9월의333쓰리GO작전마무리함(신발1호/온도11도)</FONT></TD> <TD bgColor=#fbfdfd><U></U></TD> <TD bgColor=#fbfdfd><U></U></TD> <TD bgColor=#fbfdfd><U></U></TD> <TD bgColor=#fbfdfd><U></U></TD> <TD bgColor=#fbfdfd><U></U></TD> <TD bgColor=#fbfdfd><U></U></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></FONT></FONT></SPAN><SPAN style="FONT-SIZE: 12pt"> <TABLE border=0 cellSpacing=0 cellPadding=0 width="95%"> <TBODY> <TR height=20> <TD></TD> <TD align=right></TD></TR></TBODY></TABLE></XFORM></P></SPAN> <P> </P>

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개인훈련 일지 ◈조약돌(9월)체력 및 훈련일지

약돌엉아(이득천) 추천 0 조회 36 12.08.30 22:00 댓글 7

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조약돌(이득천)
작성자 12.08.30 22:32

첫댓글 춘마대비 9월 한 달이 정말 중요한 시기네요...결심을 굳게 먹고 훈련과 대회를 멋지게 후회없이...우리 회원님들이 훈련일지를 모두 함께 쓰는 그 날을 위하여...약돌이 너는 할 수 있어 ㅉㅉㅉ~(약돌이^화이팅)~~~
야호
12.08.31 11:46

훈련일지 등록 1등 축하합니다. 훈련내용 봉께 무자게 빡시네요. 역쉬 대단한 약돌응아(?) ㅉㅉㅉㅉ
지금부터
12.09.03 10:21

형님 9월에도 준비 잘 하시고 훈련 잘 소화하셔서 춘마때도 좋은모습 부탁 드립닏. 화이팅!!!
조약돌(이득천)
작성자 12.09.06 09:15

어제(9/5수)는 동탄 저류지에서 5,000m 랩타임을 측정했는데 21:27초로...금년 동계훈련후 3/22일날 측정했을때 20:55초에 이어 두번째 기록을 작성했네요~~~
조약돌(이득천)
작성자 12.09.18 20:19

9월의 훈련계획목표로 '훈련일수/훈련거리/풀기록'=(30일/300km/풀30분대)으로 3^3^3 특급작전=일명(쓰리GO 작전) 달성과 훈련일지 쓰는 재미로 매일 달리고 있답니다 ㅎㅎㅎ...♡회원님! 이 좋은 계절을 놓치지 마시고 매일 새벽 6시에 동탄대로(램프)에서의 만남을 만들어 봅시다요...부상없고 후회없는 가을의 전설 춘마와 나 자신을 위하여 ㅉㅉㅉ~~~
마리오
12.09.29 13:08

훈련일지가 완전히 가을 분위기네요... 울긋불긋....단풍확실히 들었다.
쪼매 어지러운감두 있슈....
조약돌(이득천)
작성자 12.09.29 15:55

마리오님 나여 秋男이요 몰랐슈...울굿불굿/싱숭생숭/아리까리/어찔어찔/싱글생글 요런거 좋아혀유 하하하~~~

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