23-8-23(수), 신라대트랙(300+3k+200), 집결-05:45

1. 날씨：구름조금, 26/31℃, 일출 05:49 2. 집결：신라대트랙, 8/23(수) 05:45 3. 훈련안내 1) 워밍업① 스탠딩 레그레이즈업 5분 ② 조깅：3,000m③ 웜업드릴-10여종④ ABCD Drills(skip, run, 1step, etc.) ⑤ 질주：100m(80%)×3개(곡선 조깅~직선 질주)2) 본훈련① 1부：10×300m(R100), 3분휴식<div class="table-wrap"><table data-ke-type="table" data-ke-align="alignCenter" style="width: 100%;" border="1" data-ke-style="style15"><tbody><tr><td style="width: 13.6209%; text-align: center;">구분</td><td style="width: 30.3223%; text-align: center;">질주 300m</td><td style="width: 49.3707%; text-align: center;">회복 100m</td></tr><tr><td style="width: 13.6209%; text-align: center;">249</td><td style="width: 30.3223%; text-align: center;">60초, 3'20"</td><td style="width: 49.3707%; text-align: center;">37초, 6'10"</td></tr><tr><td style="width: 13.6209%; text-align: center;">259</td><td style="width: 30.3223%; text-align: center;">63초, 3'30"</td><td style="width: 49.3707%; text-align: center;">40초, 6'40"</td></tr><tr><td style="width: 13.6209%; text-align: center;">320</td><td style="width: 30.3223%; text-align: center;">69초, 3'50"</td><td style="width: 49.3707%; text-align: center;">45초, 7'30"</td></tr><tr><td style="width: 13.6209%; text-align: center;">330</td><td style="width: 30.3223%; text-align: center;"> 72초, 4'00" </td><td style="width: 49.3707%; text-align: center;"> 48초, 8'00" </td></tr><tr><td style="width: 13.6209%; text-align: center;">400</td><td style="width: 30.3223%; text-align: center;">78초, 4'20"</td><td style="width: 49.3707%; text-align: center;">55초, 9'10"</td></tr></tbody></table></div>② 2부： 3,000m 템포런, 3분휴식 <div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 90px;" border="1" data-ke-style="style13"><tbody><tr style="height: 18px;"><td style="width: 39.4802%; height: 18px; text-align: center;">구분</td><td style="width: 60.5198%; height: 18px; text-align: center;">페이스</td></tr><tr style="height: 18px;"><td style="width: 39.4802%; height: 18px; text-align: center;">249</td><td style="width: 60.5198%; height: 18px; text-align: center;">3'50"/㎞ </td></tr><tr style="height: 18px;"><td style="width: 39.4802%; height: 18px; text-align: center;">259</td><td style="width: 60.5198%; height: 18px; text-align: center;">4'05"/㎞</td></tr><tr style="height: 18px;"><td style="width: 39.4802%; height: 18px; text-align: center;">320</td><td style="width: 60.5198%; height: 18px; text-align: center;">4'35"/㎞</td></tr><tr><td style="width: 39.4802%; text-align: center;">330</td><td style="width: 60.5198%; text-align: center;">4'50"/㎞</td></tr><tr style="height: 18px;"><td style="width: 39.4802%; height: 18px; text-align: center;">400</td><td style="width: 60.5198%; height: 18px; text-align: center;">5'30"/㎞</td></tr></tbody></table></div>③ 3부：10×200m(R200, easy jog)<div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%;" border="1" data-ke-style="style14"><tbody><tr><td style="width: 39.4802%; text-align: center;">구분</td><td style="width: 60.5198%; text-align: center;">질주 200m</td></tr><tr><td style="width: 39.4802%; text-align: center;">249</td><td style="width: 60.5198%; text-align: center;">39초, 3'15"</td></tr><tr><td style="width: 39.4802%; text-align: center;">259</td><td style="width: 60.5198%; text-align: center;">41초, 3'25"</td></tr><tr><td style="width: 39.4802%; text-align: center;">320</td><td style="width: 60.5198%; text-align: center;">45초, 3'45"</td></tr><tr><td style="width: 39.4802%; text-align: center;">330</td><td style="width: 60.5198%; text-align: center;"> 47초, 3'55" </td></tr><tr><td style="width: 39.4802%; text-align: center;">400</td><td style="width: 60.5198%; text-align: center;">50초, 4'10"</td></tr></tbody></table></div>3) 쿨다운 - 질주100m×3개, 샤킹 1㎞, 정적스트레칭 4. 준비물 - 카본화, 물, 젤, 정제염 등 ◈ 풀코스 목표별~거리별 예상 페이스표<div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 162px;" border="1" data-ke-style="style12"><tbody><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">구분</td><td style="width: 20%; height: 18px; text-align: center;">5km </td><td style="width: 20%; height: 18px; text-align: center;">10km</td><td style="width: 20%; height: 18px; text-align: center;">half</td><td style="width: 20%; height: 18px; text-align: center;">full</td></tr><tr><td style="width: 20%; text-align: center;">229</td><td style="width: 20%; text-align: center;">3'07"</td><td style="width: 20%; text-align: center;">3'15"</td><td style="width: 20%; text-align: center;">3'24"</td><td style="width: 20%; text-align: center;">3'33"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">239</td><td style="width: 20%; height: 18px; text-align: center;">3'20"</td><td style="width: 20%; height: 18px; text-align: center;">3'27"</td><td style="width: 20%; height: 18px; text-align: center;">3'37"</td><td style="width: 20%; height: 18px; text-align: center;">3'47"</td></tr><tr><td style="width: 20%; text-align: center;">245</td><td style="width: 20%; text-align: center;">3'26"</td><td style="width: 20%; text-align: center;">3'35"</td><td style="width: 20%; text-align: center;">3'45"</td><td style="width: 20%; text-align: center;">3'55"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">249</td><td style="width: 20%; height: 18px; text-align: center;">3'32"</td><td style="width: 20%; height: 18px; text-align: center;">3'40"</td><td style="width: 20%; height: 18px; text-align: center;">3'50"</td><td style="width: 20%; height: 18px; text-align: center;">4'00"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">259</td><td style="width: 20%; height: 18px; text-align: center;">3'45"</td><td style="width: 20%; height: 18px; text-align: center;">3'55"</td><td style="width: 20%; height: 18px; text-align: center;">4'05"</td><td style="width: 20%; height: 18px; text-align: center;">4'15"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">310</td><td style="width: 20%; height: 18px; text-align: center;">3'57"</td><td style="width: 20%; height: 18px; text-align: center;">4'07"</td><td style="width: 20%; height: 18px; text-align: center;">4'17"</td><td style="width: 20%; height: 18px; text-align: center;">4'30"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">320</td><td style="width: 20%; height: 18px; text-align: center;">4'10"</td><td style="width: 20%; height: 18px; text-align: center;">4'20"</td><td style="width: 20%; height: 18px; text-align: center;">4'32"</td><td style="width: 20%; height: 18px; text-align: center;">4'45"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">330</td><td style="width: 20%; height: 18px; text-align: center;">4'22"</td><td style="width: 20%; height: 18px; text-align: center;">4'32"</td><td style="width: 20%; height: 18px; text-align: center;">4'45"</td><td style="width: 20%; height: 18px; text-align: center;">5'00"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">345</td><td style="width: 20%; height: 18px; text-align: center;">4'40"</td><td style="width: 20%; height: 18px; text-align: center;">4'52"</td><td style="width: 20%; height: 18px; text-align: center;">5'05"</td><td style="width: 20%; height: 18px; text-align: center;">5'20"</td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;">400</td><td style="width: 20%; height: 18px; text-align: center;">5'00"</td><td style="width: 20%; height: 18px; text-align: center;">5'12"</td><td style="width: 20%; height: 18px; text-align: center;">5'25"</td><td style="width: 20%; height: 18px; text-align: center;">5'40"</td></tr></tbody></table></div><div class="figure-map" id="maps_1692320567222" data-maps-data="addr=%EB%B6%80%EC%82%B0%20%EC%82%AC%EC%83%81%EA%B5%AC%20%EA%B4%98%EB%B2%95%EB%8F%99%201&addtype=1&confirmid=26531102&docid=&idx=1&ifrH=362px&ifrW=490px&mapHeight=362&mapInfo=%7B%22version%22%3A2%2C%22mapWidth%22%3A490%2C%22mapHeight%22%3A362%2C%22mapCenterX%22%3A955900%2C%22mapCenterY%22%3A467598%2C%22mapLevel%22%3A4%2C%22coordinate%22%3A%22wcongnamul%22%2C%22markInfo%22%3A%5B%7B%22markerType%22%3A%22standPlace%22%2C%22coordinate%22%3A%22wcongnamul%22%2C%22x%22%3A955902%2C%22y%22%3A467601%2C%22clickable%22%3Atrue%2C%22draggable%22%3Atrue%2C%22icon%22%3A%7B%22width%22%3A35%2C%22height%22%3A56%2C%22offsetX%22%3A17%2C%22offsetY%22%3A56%2C%22src%22%3A%22%2F%2Ft1.daumcdn.net%2Flocalimg%2Flocalimages%2F07%2F2012%2Fattach%2Fpc_img%2Fico_marker2_150331.png%22%7D%2C%22content%22%3A%22%EC%8B%A0%EB%9D%BC%EB%8C%80%ED%95%99%EA%B5%90%20%EB%8C%80%EC%9A%B4%EB%8F%99%EC%9E%A5%22%2C%22confirmid%22%3A26531102%7D%5D%2C%22graphicInfo%22%3A%5B%5D%2C%22roadviewInfo%22%3A%5B%5D%7D&mapWidth=490&mapX=955900&mapY=467598&map_hybrid=false&map_level=4&map_type=TYPE_MAP&rcode=2653062000&tel=&title=%EC%8B%A0%EB%9D%BC%EB%8C%80%ED%95%99%EA%B5%90%20%EB%8C%80%EC%9A%B4%EB%8F%99%EC%9E%A5" data-maps-thumbnail="https://ssl.daumcdn.net/map3/staticmap/image?center=955900%2C467598&lv=4&size=540x350&srs=WCONGNAMUL&markers=symbol%3Asc_marker%7Clocation%3A955902%2C467601" style="width: 490px; 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