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๋ถ„๋ฅ˜ > ํ›„๊ธฐ ๊ฒŒ์‹œํŒ

Anyangcheon Interval Training: 1 km x 7, Red Rabbit Detailed Review

๐Ÿ‘ค K_Shit
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์•ˆ์–‘์ฒœ ์ธํ„ฐ๋ฒŒ 1km x 7, ์ ํ† ๋ผ ์ƒ์„ธ ํ›„๊ธฐ

์ ํ† ๋ผ๊ฐ€ ์–ด์ œ ์™€์„œ ํŠธ๋ฐ€ 16km ์กฐ์ง€๊ณ 
์˜ค๋Š˜ ์ธํ„ฐ๋ฒŒ ํ…Œ์ŠคํŠธ๊ฒธ ๋‚˜๊ฐ€๋ดค๋Š”๋ฐ
๊ฒฐ๊ณผ๋Š” ๋Œ€ํญ๋ง
์›์ธ์€ ์ ํ† ๋ผ๋กœ ์ธํ•œ ์˜ค๋ฅธ๋ฐœ ์žฅ๊ฒฝ์ธ๋Œ€ ํ†ต์ฆ (6๊ฐœ์›”๋งŒ์— ๋ถ€์ƒ)

์ ํ† ๋ผ ํ›„๊ธฐ๋Š” ์•„๋ž˜

0fef8475bd831ef5239980e14e9c706516fe5351525353de822578ab16a1b9b8d72508a6308c527a079664cc14f2fcdeef90c7c0

๋ณธ์ธ ์ŠคํŽ™์€ ๊ธฐ๋นผ๋ชธ 107, ์ผ€์ด๋˜์Šคํ˜•์ž„
์กฑํ˜•์€ ๋ณดํ†ต ๋ฐœ๋ณผ์— ๋ฐœ๋“ฑ๋Ÿฌ์ž„
๋งˆ์ผ๋ฆฌ์ง€๋Š” ์›” 400-500km
์ฃผ4ํšŒ ์กฐ๊น…, ์ฃผ2ํšŒ ํฌ์ธํŠธ, ์ฃผ1ํšŒ LSD

์ž˜ ๋งž๋Š” ์‹ ๋ฐœ์€ ํ”„๋กœ4, ์Šค์นด์ดํŒŒ๋ฆฌ
์•ˆ ๋งž๋Š” ์‹ ๋ฐœ์€ ์•ŒํŒŒํ”Œ๋ผ์ด3, ์คŒํ”Œ๋ผ์ด6
์ ๋‹นํ•œ ์‹ ๋ฐœ์€ ๋ฉ”๋ธ”

์ ํ† ๋ผ๋ž‘ ๋Š๋‚Œ์ด ๊ฐ€์žฅ ๋น„์Šทํ•œ ์‹ ๋ฐœ์€ ์•ŒํŒŒํ”Œ๋ผ์ด3์™€ ๋ฉ”๋ธ”์ž„
๋‘˜์„ ์„ž์–ด๋…ผ ๋Š๋‚Œ์ด๋ž„๊นŒ

๋ฉ”๋ธ”์ด๋ž‘ 1:1 ๋น„๊ต๋ฅผ ํ•ด๋ณด๋ฉด

์ฟ ์…˜๊ฐ(ํƒ„์„ฑ๊ฐ)
๋ฉ”๋ธ”<์ ํ† ๋ผ

์™ธํ˜•ํฌ๊ธฐ
๋ฉ”๋ธ”>์ ํ† ๋ผ

์ฐฉ์šฉ๊ฐ
๋ฉ”๋ธ”<์ ํ† ๋ผ

์–ดํผ์˜๊ฐ‘๊ฐ‘ํ•จ
๋ฉ”๋ธ”<์ ํ† ๋ผ

๋‚ดํšŒ์ „/์™ธํšŒ์ „
๋ฉ”๋ธ”=์ ํ† ๋ผ

ํž์ปต ์•ˆ์ •์„ฑ
๋ฉ”๋ธ”>์ ํ† ๋ผ

๋ฐœ๋ฐ”๋‹ฅ์„ ์ „์ฒด ๋ฐ€์–ด์ฃผ๋Š” ๋Š๋‚Œ
๋ฉ”๋ธ”<์ ํ† ๋ผ

ํ†ต๊ธฐ์„ฑ
๋ฉ”๋ธ”>์ ํ† ๋ผ

์ฒด๊ฐ๋ฌด๊ฒŒ
๋ฉ”๋ธ”>์ ํ† ๋ผ

์ „์กฑ๋ถ€ ์—ฌ์œ 
๋ฉ”๋ธ”=์ ํ† ๋ผ

์ค‘์ ๋ถ€ ์—ฌ์œ 
๋ฉ”๋ธ”>์ ํ† ๋ผ

๋ฐœ๋“ฑ ์กฐ์ž„
๋ฉ”๋ธ”=์ ํ† ๋ผ

์•ˆ์ •์„ฑ (5:30-6:00)
๋ฉ”๋ธ”=์ ํ† ๋ผ

์•ˆ์ •์„ฑ (5:00-5:30)
๋ฉ”๋ธ”>์ ํ† ๋ผ

์•ˆ์ •์„ฑ (4:30-5:00)
๋ฉ”๋ธ”<์ ํ† ๋ผ

์•ˆ์ •์„ฑ (4:00-4:30)
๋ฉ”๋ธ”<์ ํ† ๋ผ

๋ฐ๋ฏธ์ง€
๋ฉ”๋ธ”<์ ํ† ๋ผ

๋Œ€๋žต ๋Š๋‚€์ ๋งŒ ์ ์–ด๋ดค๊ณ  ๊ฒฐ๋ก ์€
๋‚ด๊ธฐ์ค€์— ์ ํ† ๋ผ๋Š” ๋ฌผ๋ ์ฟ ์ด๊ณ  
์•ŒํŒŒํ”Œ๋ผ์ด3๊ฐ€ ์•ˆ ๋งž๋Š” ์‚ฌ๋žŒ์€ ์ ํ† ๋ผ๋„ ์•ˆ๋งž์„๋“ฏ
๊ฐ‘๊ฐ‘ํ•œ ๋Š๋‚Œ์ด ์žˆ์–ด ๊ฐ€์„, ๊ฒจ์šธ์— ์ž˜๋งž์„ ์‹ ๋ฐœ
๋ฌด๋ฆŽ์— ๋ฐ๋ฏธ์ง€๊ฐ€ ์Œ“์ด๋Š” ๋Š๋‚Œ์ด๋ผ 10km ์ด์ƒ ๋Ÿฌ๋‹์—๋Š”
ํž˜๋“ค๋“ฏ (์ƒˆ์‹ ๋ฐœ์ด๋ผ ์ด๊ฑด ๋” ๋‹ฌ๋ ค๋ด์•ผ ์•Œ๋“ฏ)

๋‚œ ์‹ผ ๋ง›์— ์ถ”๊ฐ€๋กœ ๋” ๋“ค์ด์ง„ ์•Š์„ ๊ฒƒ ๊ฐ™์€๋ฐ
300km ์ •๋„ ๋” ๋›ฐ์–ด๋ณด๊ณ  ์ถ”๊ฐ€ ํ›„๊ธฐ ๋‚จ๊ธธ๊ฒŒ

10k 00:41:43 25YTN์„œ์šธํˆฌ์–ด๋งˆ๋ผํ†ค ์ค‘
21k 01:29:06 26๊ณ ์–‘ํ•˜ํ”„๋งˆ๋ผํ†ค
42k 03:46:48 25์ถ˜์ฒœ๋งˆ๋ผํ†ค

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