수달 및 일달훈련 공지

(일달)1. 장소 : (9월 1일~9월 30) : 상암공원 둘레길             (10월 1일~10월31일) : 한강 도로, 허준공원 집결 2. 시작시간 : 06시 00분 집결 3. 훈련내용(장거리 지속주 및 빌드업)     9/3     서울시육상연맹기대회 참가     9/10   40km 지속주(대회 페이스)     9/17   30km 지속주(대회 페이스)     9/24   대회참가(평화통일마라톤)     10/1   30km 지속주(대회 페이스)     10/8   40km 지속주(대회 페이스)     10/15  20km 지속주     10/22  20km 지속주     10/29  15km 지속주     11/5    서울중앙마라톤    (수달)  1. 장소 : 허준공원 집결, 한강 1km구간 왕복  2. 시작시간 : 20시 00분인터벌훈련은 급속한 에너지를 필요로하고 근육등에 가해지는 순간적인 스트레스로 자칫 부상의 원인이 될 수 있습니다.  충분한 위밍업이 필요하나(최소 2~3km) 시간상 제약으로 정규 훈련시간의 준비운동으로는 부족할수 있으니 각자 1~2km 정도 미리 조깅하고 오시기를 권장합니다. <table width="428" style="width: 321pt; border-collapse: collapse;" border="0" cellspacing="0" cellpadding="0"><colgroup><col width="92" style="width: 69pt; mso-width-source: userset; mso-width-alt: 2944;"><colgroup><col width="72" style="width: 54pt;"><colgroup><col width="72" style="width: 54pt;" span="2"><colgroup><col width="120" style="width: 90pt; mso-width-source: userset; mso-width-alt: 3840;"><tbody><tr height="40" style="height: 30pt; mso-height-source: userset;"><td width="164" height="40" style="border: 0px black; border-image: none; width: 123pt; height: 30pt; background-color: transparent; mso-ignore: colspan;" colspan="2"> 3. 훈련내용(인터벌)</td><td width="72" style="border: 0px black; border-image: none; width: 72px; background-color: transparent;"></td><td width="72" style="border: 0px black; border-image: none; width: 72px; background-color: transparent;"></td><td width="120" style="border: 0px black; border-image: none; width: 90pt; background-color: transparent;"></td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" style="border-width: 1pt 0px 1pt 1pt; border-style: solid none solid solid; border-color: windowtext black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">     일자</td><td style="border-width: 1pt 0.5pt; border-style: solid; border-color: windowtext; width: 72px; background-color: transparent;"> 거리(m)</td><td style="border-width: 1pt 0.5pt 1pt 0px; border-style: solid solid solid none; border-color: windowtext windowtext windowtext black; width: 72px; background-color: transparent;">  횟수</td><td style="border-width: 1pt 0.5pt 1pt 0px; border-style: solid solid solid none; border-color: windowtext windowtext windowtext black; width: 72px; background-color: transparent;"> 휴식거리</td><td style="border-width: 1pt 1pt 1pt 0px; border-style: solid solid solid none; border-color: windowtext windowtext windowtext black; background-color: transparent;">  휴식시간</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">08월 23일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   400</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;"> 10셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  200</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">  85/85</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">08월 30일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   400</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;"> 12셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  200</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">09월 06일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   400</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;"> 14셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  200</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">09월 13일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   800</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   7셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  300</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">  185/185</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">09월 20일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   800</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   8셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  300</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">09월 27일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   800</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   9셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  300</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">  10월3~6일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  1000</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   8셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  400</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">  235/200</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">10월 11일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  1000</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   9셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  400</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">10월 18일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  1000</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;"> 10셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  400</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0.5pt 1pt; border-style: none solid solid; border-color: black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">10월 25일</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">   800</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;"> 10셋트</td><td style="border-width: 0px 0.5pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; width: 72px; background-color: transparent;">  300</td><td style="border-width: 0px 1pt 0.5pt 0px; border-style: none solid solid none; border-color: black windowtext windowtext black; background-color: transparent;">  180/180</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 0px 0.5pt 0px 1pt; border-style: none solid; border-color: black windowtext; width: 93px; height: 26.25pt; background-color: transparent;">11월 01일</td><td style="border-width: 0px 0.5pt 0px 0px; border-style: none solid none none; border-color: black windowtext black black; width: 72px; background-color: transparent;">  5k+1k</td><td style="border-width: 0px 0.5pt 0px 0px; border-style: none solid none none; border-color: black windowtext black black; width: 72px; background-color: transparent;">　</td><td style="border-width: 0px 0.5pt 0px 0px; border-style: none solid none none; border-color: black windowtext black black; width: 72px; background-color: transparent;">　</td><td style="border-width: 0px 1pt 0px 0px; border-style: none solid none none; border-color: black windowtext black black; background-color: transparent;">　</td></tr><tr height="35" style="height: 26.25pt; mso-height-source: userset;"><td height="35" align="right" style="border-width: 1pt 0px 1pt 1pt; border-style: solid none solid solid; border-color: windowtext black windowtext windowtext; width: 93px; height: 26.25pt; background-color: transparent;">11월 05일</td><td style="border-width: 1pt 1pt 1pt 0px; border-style: solid solid solid none; border-color: windowtext black; width: 335px; background-color: transparent;" colspan="4">   서울중앙마라톤</td></tr></tbody></table> 기온이 선선하여 가을이 다가옴이 느껴짐니다인생에 각인시켜질 가을대회 또한 임박했음 이겠죠뜨겁던 여름날 무수히 흘린 땀방울들을 회상하며, 혹은 좀 부족하였더라도 다 잊고 앞으로의 두달만은 하루하루 자신과의 싸움에서 이겨 나간다면반드시 각자의 목표로하는 정상에 도달하는 승리자가 될거라고 확신합니다나날이 日新又日新 하십시요

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훈련공지 수달 및 일달훈련 공지

가두진 추천 0 조회 286 17.08.30 16:24 댓글 1

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저작자 표시 컨텐츠변경 비영리

신청재
17.09.08 11:38

첫댓글 가을대회가 시나브로 다가오고 있네요..
9~10월 장거리 훈련과 마라톤 실력을 크게 향상 시키는 지속주 훈련이 넉넉하게 준비되어 있습니다.
훈련부에서 준비한 일정대로 열심히 하시면 평년작을 훨씬 웃도는 성과를
이룰수 있을것 같습니다.

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