今年的「年菜」

#‎run4tomorrow‬ ‪#‎codeforhealth‬ ‪#‎年菜‬ ‪#‎新年快樂‬

小年夜:慢跑共 40 mn。均速跑 + 5 * 30s 慣性中高加速跑 (3 mn 休息) 。

除夕:自行車共 75 mn。6 * spin-ups (30s 內低轉到最高轉)

大年初一:游泳共 1000m。熱身:200m (easy) + 4 * 50m (moderate)。主菜:3 * 100m (easy, 20s 休息) + 2mn rest + 2 * 100m (moderate, 20s 休息) +100m 打水 (easy)。整理:100m (easy)。

大年初二:慢跑共 60mn。山路。

大年初三:自行車共 2hr 15mn + 15mn 立馬轉換跑。

大年初四:休息,動靜態伸展 60mn。

大年初五:游泳共 1250m。熱身:100m (easy) + 50m 打水 (easy) + 100m (moderate) + 50m 打水 (moderate) + 100m (building speed throughout) + 50m 打水 (building speed throughout)。主菜:3 * 100m (20s 休息,每 100m 都更快) + 1mn 休息 + 200m 均速 + 1 mn rest + 2 * 100m (20s 休息,每 100m 都更快)。整理:100m (easy)。

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