폭파, 23-9-20(수), 스포원(2×5㎞), 집결-18:20

<s>1. 날씨：구름조금, 15/24℃, 일몰 18:24</s> <s>2. 집결：스포원파크, 9/20(수) 18:20</s> <s>3. 훈련안내 1) 워밍업</s> <s>① 스탠딩 레그레이즈업 5분</s> <s>② 조깅：1랩(1.6㎞, 스포원 자전거도로)</s><s>③ 웜업드릴-10종</s><s>④ ABCD Drills(skip, run, 1step, etc.)</s> <s>⑤ 질주：50m(80%)×3개</s> <s>2) 훈련내용：페이스주, 중간휴식 5분</s><s>① 1조：5.1㎞(3랩) + 5.1㎞(3랩) </s><s>② 2조：5.1㎞(3랩) + 3.4㎞(2랩) </s><s>③ 3조：5.1㎞(3랩) + 1.7㎞(1랩) </s><div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 108px;" border="1" data-ke-style="style15"><tbody><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>구 분</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>페이스</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>소요시간</s></td></tr><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>249, 3랩+3랩</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>4'00/k</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>45:46</s></td></tr><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>259, 3랩+3랩</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>4'15/k</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>48:20</s></td></tr><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>320, 3랩+2랩</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>4'45/k</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>45:22</s></td></tr><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>330, 3랩+2랩</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>5'00/k</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>47:30</s></td></tr><tr style="height: 18px;"><td style="width: 30.9959%; height: 18px; text-align: center;"><s>400, 3랩+1랩</s></td><td style="width: 19.9278%; height: 18px; text-align: center;"><s>5'40/k</s></td><td style="width: 17.6557%; height: 18px; text-align: center;"><s>43:31</s></td></tr></tbody></table></div><s>3) 쿨다운</s> <s>- 샤킹 1.6㎞(1랩), 정적스트레칭</s> <s>4. 준비물</s> <s>- 에너지젤, Pet-병샤워</s><s>◈ 풀코스 목표별~거리별 예상 페이스표</s><div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%; height: 216px;" border="1" data-ke-style="style12"><tbody><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>구분</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5km </s></td><td style="width: 20%; height: 18px; text-align: center;"><s>10km</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>half</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>full</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>229</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'07"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'15"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'24"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'33"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>239</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'20"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'27"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'37"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'47"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>245</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'26"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'35"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'45"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'55"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>249</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'32"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'40"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'50"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'00"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>259</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'45"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'55"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'05"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'15"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>310</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>3'57"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'07"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'17"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'30"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>320</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'10"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'20"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'32"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'45"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>330</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'22"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'32"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'45"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'00"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>340</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'35"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'45"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'00"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'12"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>345</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'40"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>4'52"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'05"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'20"</s></td></tr><tr style="height: 18px;"><td style="width: 20%; height: 18px; text-align: center;"><s>400</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'00"</s></td><td style="width: 20%; height: 18px; text-align: center;"><s>5'12"</s></td><td style="width: 20%; 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