冬训第七周计划

龙腾发表于 2007-12-25 12:44

冬训第七周计划  <?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p><SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">       本周是冬训中重要的一周，也是调整的一周。我希望各位跑友严格执行本周计划不要随意改变，因为以后的训练需要更好的体能！<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">  4<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">小时以内训练计划<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周一；休息<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周二；<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">12<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">公里（<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">5<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">分<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">20<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">秒<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">/<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">公里）<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周三，放送跑<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">10<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">公里<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周四；休息<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周五；休息<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周六；<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">21<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">公里（<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">5<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">分<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">30<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">秒<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">/<SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">公里）<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">周日；休息（睡懒觉）<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">          <SPAN style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: Times New Roman; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">（不要觉得休息多，把体能恢复一下的时候到了）<SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">

娃娃鱼 发表于 2007-12-25 12:47

倒~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

峰泳发表于 2007-12-26 19:44

晕

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冬训第七周计划