3小时30分以内训练计划
<P align=center><FONT size=5><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="mso-spacerun: yes"> </SPAN>3</SPAN><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</SPAN><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><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">分以内训练计划</SPAN></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周一,</SPAN><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><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">公里匀速跑(</SPAN><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><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><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">40</SPAN><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><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><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周二,</SPAN><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">11</SPAN><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">公里放松跑(</SPAN><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><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><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><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周三,场地慢跑</SPAN><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">2000</SPAN><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">米,</SPAN><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">1000×1</SPAN><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><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">3</SPAN><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><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">40</SPAN><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><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">2000×1</SPAN><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><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">7</SPAN><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><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">40</SPAN><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><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">400×1</SPAN><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周四,</SPAN><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">15</SPAN><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">公里放松跑(</SPAN><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><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><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><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周五,</SPAN><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><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">公里变速跑(前</SPAN><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">4K4</SPAN><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><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">50</SPAN><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><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><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,中</SPAN><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">4K4</SPAN><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><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">40</SPAN><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><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><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,后</SPAN><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">4K4</SPAN><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><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><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><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><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">周六,</SPAN><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">18</SPAN><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><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><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><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><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></FONT><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"><BR><FONT size=5> </FONT></SPAN><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"><FONT size=5>周日,休息。</FONT></SPAN><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"><BR><FONT size=5> </FONT></SPAN><FONT size=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">(训练后注意拉伸不少于</SPAN><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">15</SPAN><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">分钟)</SPAN></FONT><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"><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></P></SPAN> 原文由 翻江鼠 发表: <FONT face=隶书 color=#3809f7 size=7>科学安排,科学锻炼。</FONT> <FONT color=#00ff00> <FONT size=7>合理安排,科学锻炼,循序渐进!佩服!</FONT></FONT> <FONT size=7>科学安排,科学锻炼。</FONT>
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