龙腾 发表于 2008-2-19 13:10

冬训第二周训练计划

<P><SPAN lang=EN-US style="FONT-SIZE: 22pt; 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">&nbsp;</SPAN><SPAN style="FONT-SIZE: 22pt; COLOR: #336633; 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">冬训第二周训练计划</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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 3</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</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">分以内训练计划</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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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">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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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">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">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">分完成）加</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（</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">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"><BR>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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；</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">13</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">6</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">/</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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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；</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">公里匀速跑（</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">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">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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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">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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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">20</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（前</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">10K50</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，后</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">10K45</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"><BR>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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；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>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </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">（本周</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">82</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，跑完后注意拉伸整理）</SPAN></P><P><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">&nbsp;&nbsp;&nbsp; 每天早晨4：30起床：5点骑自行车1小时30分钟。</SPAN></P><P><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">&nbsp;&nbsp; 下午3点游泳。</SPAN></P><P><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">&nbsp;&nbsp;&nbsp;下午四点健身房。</SPAN></P><P><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">&nbsp;&nbsp; 加大骑自行车的量，提高耐力。</SPAN></P><P><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">&nbsp;&nbsp; 以后很少上网，请大家见谅！！谢谢！！！</SPAN></P>

北方雪山 发表于 2008-2-19 14:31

原文由 云上飞 发表: 祝你成功

汉鸭子 发表于 2008-2-19 13:14

<FONT size=7>看来要专练铁人三项了，祝你成功！</FONT>

高山 发表于 2008-2-19 19:56

<FONT color=#ee3d11 size=6><STRONG>我依然要说，悠着点身体，一定不能达到极限，健康、安全第一。你的执着令我钦佩，顽强意志是我学习的榜样。</STRONG></FONT>
页: [1]
查看完整版本: 冬训第二周训练计划