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¤ҡЪ鹪Դ ý֧֡͹˴ ҧͤçͧҧ¤蹷 ѹ 4-5 3 ѹѻҸ͹

Ѻѹ . . .

Ҹ͹ ԹҸ͹ѧ֧ͧ 10 15 ֧мҹ鹪 ԺŹ Ҩաҹ



( )


׹ 8 58 ҷ

͹ҧҹѹ֡觢ͧѹ Ҩʧ ( tempo run) ѧ٤ ѧᷧͨѧҧ˹ ͡§ ѹ µҧѹԧ

ѹ͡ ' ' ʹ
· ç鹡Ѻç ѹ

ë ǹ˭ 20 ҷԹ˹觪

͹ Ҩʧ(ʧ)ա Ẻ 觨

˹ ѹẺ ҧǤ ֧鹪繾
ҡ鹡Ţ ͷ¡ LSD (Long Slow Distance) ٤ʹͧҧ 觤 ֡ ֡к ֡ͧԹ仹ѡ СͧԹ仡¾ѧҹ͹ѹ (¤ ѹԧ) 觨Ẻöա ҹ

ͼҹ˹觻 ѧʺ Ǥ Ҥǡ١ͧѡ ѹͤҤ ´ẺŻ ª ͧͧè᫧͹ŵ͡ Ǻҡ ٹ ٻþѴ ԡӡԨҧҧẺ ҡբ鹡ѡ ͹й֡ ͨЪաҹ Ъҧԧ ͧբաԴ ͧ١ѹ

ҡþٴѺͧ ͧšѡѺѡ դⴴҾٴѺͧ ͹Ѻͧʹ 觷ҧ餹 ҡ͡

˹ѧ
ǹ ͹
ᡤԴᡨ觷ѹᴧҧ˹


ᡶٻ˹


ҡͧҧ˹˹
˹ 觡觤ǵ駹ҹǹ

ҡ¹ 颹Ҵ
աԴǡ֧

ᡴ¤ ⤵ O]O
աҡ·µͧ§ŧ

ҡҡͧŧͧŷҧ餹褹Ǻ 繤öɷ 蹡ѹ

͹Ѻҷǹ觨ԧѧա ͧա speed work ͵ͧŧ췡ѹҧ

ŧ췹ҷ觴բ ҷҤҢͧͧ Ѵҡͧ աý֡˹ҷҷء ͧͧѡ ҷ鹷ҡçǢдѺҵ˹觫դ٧Ҩº鹡Ѻе ѹʻժѹ ºѧ䧹

Ѩغѹ ѹѧ繹ѡ ҹ pace 7 (¹·ͧ¤ԧ) ѧ͡ ִ ֡ ͧ ѧ 騺ءҹ ͹͵çöҺŷµ纹ѡç·¢ǹءҹ




ͺس
پ (ѹ֡ѡ)
15 ԧҤ 2559













Create Date : 16 ԧҤ 2559
Last Update : 16 ԧҤ 2559 11:04:32 .
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3 comments
  
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ͪ蹪ѡ觤¤..

: (ҹҧ ) ѹ: 16 ԧҤ 2559 :14:49:22 .
  
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: ѹ: 16 ԧҤ 2559 :14:50:45 .
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