冬训第11周
<P align=center><FONT size=7>冬训第11周计划</FONT></P><P align=left><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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="mso-spacerun: yes"> </SPAN>4</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">小时以内训练计划</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> </SPAN></P><P align=left><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周一；</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">16</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里（</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">秒</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里）</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> *</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周二；</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里变速跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">3X4000</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">（</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">50</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">秒</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里，</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">秒</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">秒</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里）</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周三；休息</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> *</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周四；慢跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">5000</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">米，</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">3000</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">米测试（全力跑）</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周五；</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里放松跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> *</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周六；</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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">32</SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里（</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">分</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">秒</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里）</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">周日；慢跑</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">公里</SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; 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"><BR> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman">（没有任何借口不完成任务）</SPAN><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; 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; mso-bidi-font-size: 12.0pt"><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></P></SPAN><P align=left><FONT size=7></FONT> </P> <FONT size=6><STRONG>计划周密！！<BR><IMG src="/attachments/Upfiles/2008125203114505.gif"><BR><BR></STRONG></FONT> <P style="MARGIN-RIGHT: 0px"><IMG src="http://www.china-ws.org/BBS/Htmleditor/omg_smile.gif">龙哥真是个活跃人，每天好几帖 训练还这么恶（厉害的意思）榜样</P><P style="MARGIN-RIGHT: 0px">以后就跟着龙哥锻了！！</P> <IMG onmousewheel="return yuzi_img(event,this)" src="/attachments/Upfiles/2008125203114505.gif" onload="javascript:if(this.width>body.clientHeight)this.width=body.clientHeight" border=0> <IMG onmousewheel="return yuzi_img(event,this)" src="/attachments/Upfiles/2008125203114505.gif" onload="javascript:if(this.width>body.clientHeight)this.width=body.clientHeight" border=0>
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