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<div class="table-wrap"><table data-ke-type="table" data-ke-align="alignLeft" style="width: 100%;" border="1"><tbody><tr><td colspan="7"><u><span style="color: #000000;">안양권 마라톤클럽 합동훈련 그룹별 훈련 계획(2022.09.04)</span></u></td></tr><tr><td></td><td></td><td></td><td></td><td></td><td></td><td></td></tr><tr><td><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">페이스</span></td><td><span style="color: #000000;">회전수</span></td><td><span style="color: #000000;">1km<br></span><span style="color: #000000;">페이스</span></td><td><span style="color: #000000;">거리<br>(km)</span></td><td><span style="color: #000000;">소요시간</span></td><td><span style="color: #000000;">비고</span></td></tr><tr><td><span style="color: #000000;">A</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:00</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:24</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:10:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(8</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">01:56</span></td><td><span style="color: #000000;">10</span></td><td><span style="color: #000000;">04:15</span></td><td><span style="color: #000000;">4.5</span></td><td><span style="color: #000000;">0:19:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(2:50)</span></td><td><span style="color: #000000;">01:53</span></td><td><span style="color: #000000;">40</span></td><td><span style="color: #000000;">04:09</span></td><td><span style="color: #000000;">18.2</span></td><td><span style="color: #000000;">1:15:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">01:50</span></td><td><span style="color: #000000;">10</span></td><td><span style="color: #000000;">04:02</span></td><td><span style="color: #000000;">4.5</span></td><td><span style="color: #000000;">0:18:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">01:47</span></td><td><span style="color: #000000;">7</span></td><td><span style="color: #000000;">03:56</span></td><td><span style="color: #000000;">3.2</span></td><td><span style="color: #000000;">0:12:29</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">01:44</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">03:49</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:08:40</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">77</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">35.0</span></td><td><span style="color: #000000;">2:24:09</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">B</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:04</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:33</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:10:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(8</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:00</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">04:24</span></td><td><span style="color: #000000;">22.7</span></td><td><span style="color: #000000;">1:40:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(</span><span style="color: #000000;">서브3)</span></td><td><span style="color: #000000;">01:57</span></td><td><span style="color: #000000;">17</span></td><td><span style="color: #000000;">04:18</span></td><td><span style="color: #000000;">7.7</span></td><td><span style="color: #000000;">0:33:09</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">01:54</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:11</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:09:30</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">77</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">35.0</span></td><td><span style="color: #000000;">2:32:59</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">C</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:10</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:46</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:10:50</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(8</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:07</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">04:40</span></td><td><span style="color: #000000;">22.7</span></td><td><span style="color: #000000;">1:45:50</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(</span><span style="color: #000000;">싱글)</span></td><td><span style="color: #000000;">02:04</span></td><td><span style="color: #000000;">17</span></td><td><span style="color: #000000;">04:33</span></td><td><span style="color: #000000;">7.7</span></td><td><span style="color: #000000;">0:35:08</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:01</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:26</span></td><td><span style="color: #000000;">2.3</span></td><td><span style="color: #000000;">0:10:05</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">77</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">35.0</span></td><td><span style="color: #000000;">2:41:53</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">D</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:15</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">05:02</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:11:15</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(7</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:12</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">04:56</span></td><td><span style="color: #000000;">22.3</span></td><td><span style="color: #000000;">1:50:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(3:20)</span></td><td><span style="color: #000000;">02:08</span></td><td><span style="color: #000000;">19</span></td><td><span style="color: #000000;">04:47</span></td><td><span style="color: #000000;">8.5</span></td><td><span style="color: #000000;">0:40:32</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:06</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:42</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:10:30</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">79</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">35.3</span></td><td><span style="color: #000000;">2:52:17</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">E</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:22</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">05:18</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:11:50</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(7</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:18</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">05:09</span></td><td><span style="color: #000000;">22.3</span></td><td><span style="color: #000000;">1:55:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(3:30)</span></td><td><span style="color: #000000;">02:15</span></td><td><span style="color: #000000;">19</span></td><td><span style="color: #000000;">05:02</span></td><td><span style="color: #000000;">8.5</span></td><td><span style="color: #000000;">0:42:45</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:12</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">04:56</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:11:00</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">79</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">35.3</span></td><td><span style="color: #000000;">3:00:35</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">F</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:29</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">05:40</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:12:25</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(6</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:25</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">05:31</span></td><td><span style="color: #000000;">21.9</span></td><td><span style="color: #000000;">2:00:50</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(3:45)</span></td><td><span style="color: #000000;">02:22</span></td><td><span style="color: #000000;">15</span></td><td><span style="color: #000000;">05:24</span></td><td><span style="color: #000000;">6.6</span></td><td><span style="color: #000000;">0:35:30</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:19</span></td><td><span style="color: #000000;">3</span></td><td><span style="color: #000000;">05:17</span></td><td><span style="color: #000000;">1.3</span></td><td><span style="color: #000000;">0:06:57</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">73</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">32.0</span></td><td><span style="color: #000000;">2:55:42</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">G</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:36</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">05:56</span></td><td><span style="color: #000000;">2.2</span></td><td><span style="color: #000000;">0:13:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(6</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:33</span></td><td><span style="color: #000000;">50</span></td><td><span style="color: #000000;">05:49</span></td><td><span style="color: #000000;">21.9</span></td><td><span style="color: #000000;">2:07:30</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(</span><span style="color: #000000;">서브4)</span></td><td><span style="color: #000000;">02:30</span></td><td><span style="color: #000000;">15</span></td><td><span style="color: #000000;">05:42</span></td><td><span style="color: #000000;">6.6</span></td><td><span style="color: #000000;">0:37:30</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:27</span></td><td><span style="color: #000000;">3</span></td><td><span style="color: #000000;">05:35</span></td><td><span style="color: #000000;">1.3</span></td><td><span style="color: #000000;">0:07:21</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">73</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">32.0</span></td><td><span style="color: #000000;">3:05:21</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">H</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">02:45</span></td><td><span style="color: #000000;">10</span></td><td><span style="color: #000000;">06:52</span></td><td><span style="color: #000000;">4.0</span></td><td><span style="color: #000000;">0:27:30</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(1</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:40</span></td><td><span style="color: #000000;">20</span></td><td><span style="color: #000000;">06:40</span></td><td><span style="color: #000000;">8.0</span></td><td><span style="color: #000000;">0:53:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(4:30)</span></td><td><span style="color: #000000;">02:35</span></td><td><span style="color: #000000;">40</span></td><td><span style="color: #000000;">06:28</span></td><td><span style="color: #000000;">16.0</span></td><td><span style="color: #000000;">1:43:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:30</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">06:15</span></td><td><span style="color: #000000;">2.0</span></td><td><span style="color: #000000;">0:12:30</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">75</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">30.0</span></td><td><span style="color: #000000;">3:16:40</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">I</span><span style="color: #000000;">그룹</span></td><td><span style="color: #000000;">03:00</span></td><td><span style="color: #000000;">10</span></td><td><span style="color: #000000;">07:30</span></td><td><span style="color: #000000;">4.0</span></td><td><span style="color: #000000;">0:30:00</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(1</span><span style="color: #000000;">레인)</span></td><td><span style="color: #000000;">02:55</span></td><td><span style="color: #000000;">20</span></td><td><span style="color: #000000;">07:17</span></td><td><span style="color: #000000;">8.0</span></td><td><span style="color: #000000;">0:58:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;">(</span><span style="color: #000000;">완주조)</span></td><td><span style="color: #000000;">02:50</span></td><td><span style="color: #000000;">40</span></td><td><span style="color: #000000;">07:05</span></td><td><span style="color: #000000;">16.0</span></td><td><span style="color: #000000;">1:53:20</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">02:45</span></td><td><span style="color: #000000;">5</span></td><td><span style="color: #000000;">06:52</span></td><td><span style="color: #000000;">2.0</span></td><td><span style="color: #000000;">0:13:45</span></td><td><span style="color: #000000;">자유주</span></td></tr><tr><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">합계</span></td><td><span style="color: #000000;">75</span></td><td><span style="color: #000000;"> </span></td><td><span style="color: #000000;">30.0</span></td><td><span style="color: #000000;">3:35:25</span></td><td><span style="color: #000000;"> </span></td></tr><tr><td></td><td></td><td></td><td></td><td></td><td></td><td></td></tr><tr><td colspan="7"><span style="color: #000000;">▷ 자유주는 전과 같은 비율로 가속하는 것으로 가정하였습니다.</span></td></tr></tbody></table></div><p> </p><p> [시간 계획]</p><p> </p><p>-5시50분 : 모이는 시각</p><p>-6시00분 : 웜업 시작</p><p>-6시15분 : 스트레칭, 레이스운영 설명</p><p>-6시30분 : 본훈련 시작(완주조부터 430, 400,...350 순으로, 순차적 출발)</p><p>-10시05분 완주 예상 시각</p><p>-10시30분 정리체조 후 해산</p><p> </p><p>[트랙 그룹훈련 시 지켜야 할 사항]</p><ul style="list-style-type: disc;" data-ke-list-type="disc"><li><p><b> </b>훈련 시 앞사람과 거리를 유지바랍니다. 앞사람과 거리가 벌어지면 뒤에 있는 분들께서 페이스가 들쭉날쭉해져 힘을 배로 쓰게됩니다.</p></li><li><p> 선두에서 페이스를 맞추며 뛰는게 보통 힘든 일이 아닙니다. 힘이 들면 선두를 5회전이나 10회전씩 교대하며 훈련바랍니다.</p></li><li><p> 최대한 정해진 페이스를 맞춰주세요.</p></li><li><p> 급수대에서 물이나 간식을 드실 때 부득이 급수대에서 서서 드시는 분들께서는 달리는 분들께 방해가 되지 않도록 테이블 옆쪽이나 뒷쪽에서 급수 부탁합니다.</p></li><li><p> 물을 트렉에 흘리지 않도록 주의바랍니다. 트렉이 미끄러워집니다.</p></li><li><p> 자기 것이 아닌 파워젤 및 스페셜음료를 허락 없이 드시지 마십시오.</p></li></ul>
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안양권 마라톤클럽 합동훈련 그룹별 훈련 계획(2022.09.04)
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