Read: 49147,
Vote: 267,
Date: 2010/09/10 22:34:06
|
|
Á¦ ¸ñ |
¸ñÇ¥½Ã°£¿¡ ¸ÂÃá 10km ÈÆ·ÃÇÁ·Î±×·¥ |
|
ÀÛ¼ºÀÚ |
¿î¿µÀÚ
|
|
|
¾Æ·¡ ÈÆ·ÃÇÁ·Î±×·¥Àº 10km¸¦ 4ÁÖ¿¡ °ÉÃÄ 30ºÐ´ë ¸ñÇ¥¿¡¼ 60ºÐ´ë ¸ñÇ¥±îÁö °¢ÀÚÀÇ ¸ñÇ¥¿¡ ¸ÂÃç ÈÆ·ÃÇÒ ¼ö ÀÖ´Â ÇÁ·Î±×·¥ÀÌ´Ù. ÀÌ ÇÁ·Î±×·¥Àº ¾î´ÀÁ¤µµ ÈÆ·ÃÀ» ½×¾Æ¿Â ´Þ¸²À̸¦ ´ë»óÀ¸·Î ÇÑ °ÍÀ̸ç Ãʺ¸ÀÚ°¡ ¼ÒÈÇϱ⿡´Â ´Ù¼Ò ¾î·Á¿òÀÌ ÀÖ´Ù. ƯÈ÷ ¼Óµµ¿Í ¹«°üÇÏ°Ô Çѽð£ Á¤µµ´Â °è¼ÓÇؼ ¸öÀ» ¿òÁ÷ÀÏ ¼ö ÀÖ´Â ±âÃʸ¦ ÀüÁ¦·Î Â¥¿©Áø ÇÁ·Î±×·¥ÀÌ´Ù.
ÀÚ½ÅÀÇ ¸ñÇ¥¿¡ µû¶ó ¾Æ·¡ [¸ñÇ¥½Ã°£º° ÈƷüӵµ] Ç¥¿¡¼ ÈƷ𵵸¦ ¼³Á¤ÇÏ¸é µÈ´Ù. ¿¹¸¦ µé¾î 40ºÐÀ» ¸ñÇ¥·Î ÇÑ´Ù¸é '°¡º±°Ô ´Þ¸®±â'ÀÇ ¼Óµµ¸¦ ½Ã¼Ó 13km, 90% ¼Óµµ´Â ½Ã¼Ó 16km·Î, ȸº¹ÁÖ´Â ½Ã¼Ó 10km·Î ¼³Á¤ÇÏ¸é µÈ´Ù.
4ÁÖ¿¡ 10km ¸ñÇ¥¸¦ ´Þ¼ºÇÒ ¼ö ÀÖ´Â ÈÆ·ÃÇÁ·Î±×·¥
ÁÖ
|
¿ù
|
È
|
¼ö
|
¸ñ
|
±Ý
|
Åä
|
ÀÏ
|
1
|
ÈÞ½Ä |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 200m(90% ¼Óµµ) x 7ȸ, Áß°£¿¡ 400m ȸº¹ÁÖ(°ÈÁö¾Ê±â), 10ºÐ ¸¶¹«¸®¿îµ¿ |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 1000m(85% ¼Óµµ) x 6ȸ, Áß°£¿¡ 300m ȸº¹ÁÖ, 10ºÐ ¸¶¹«¸®¿îµ¿ |
30ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 4000m(10k, ·¹À̽ºÆäÀ̽º), 10ºÐ ¸¶¹«¸®¿îµ¿ |
2
|
ÈÞ½Ä |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 400m(90% ¼Óµµ) x 8, Áß°£¿¡ 200m ȸº¹ÁÖ(°ÈÁö ¾Ê±â), 10ºÐ ¸¶¹«¸®¿îµ¿ |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 1500m(85% ¼Óµµ) x 5, Áß°£¿¡ 400m ȸº¹ÁÖ, 10ºÐ ¸¶¹«¸®¿îµ¿ |
30ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, ½ºÆ®·¹Äª, 6000m(10k ·¹À̽ºÆäÀ̽º), 10ºÐ ¸¶¹«¸®¿îµ¿ |
3
|
ÈÞ½Ä |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 400m(90% ¼Óµµ) x 9, Áß°£¿¡ 200m ȸº¹ÁÖ(°ÈÁö¾Ê±â), 10ºÐ ¸¶¹«¸®¿îµ¿ |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 4 times 2000m(80% ¼Óµµ) x 4, Áß°£¿¡ 500m ȸº¹ÁÖ, 10ºÐ ¸¶¹«¸®¿îµ¿ |
30ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, ½ºÆ®·¹Äª, 10km ·¹À̽ºÆäÀ̽º·Î 8km, 10ºÐ ¸¶¹«¸®¿îµ¿ |
4
|
ÈÞ½Ä |
20ºÐ ¿ö¹Ö¾÷, 400m(90% ¼Óµµ) x 10, Áß°£¿¡ 200m ȸº¹ÁÖ(°ÈÁö¾Ê±â), 10ºÐ ¸¶¹«¸®¿îµ¿ |
60ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ ¿ö¹Ö¾÷, 1000m(90% ¼Óµµ), 300m ȸº¹ÁÖ, 2000m(85% ¼Óµµ), 500m ȸº¹ÁÖ, 3000m(85% ¼Óµµ), 1000m ȸº¹ÁÖ, 2000m(85% ¼Óµµ), 800m ȸº¹ÁÖ, 1000m(90%), 10ºÐ ¸¶¹«¸®¿îµ¿ |
30ºÐ °¡º±°Ô ´Þ¸®±â |
20ºÐ °¡º±°Ô ´Þ¸®±â |
10km ´ëȸÀÏ |
¸ñÇ¥½Ã°£´ëº° ÈƷüӵµ
¸ñÇ¥(ºÐ)
|
Æò±Õ¼Óµµ(km/½Ã°£)
|
ºÐ
|
°¡º±°Ô ´Þ¸®±â
|
95%
|
90%
|
85%
|
¿ö¹Ö¾÷
|
¸¶¹«¸®¿îµ¿
|
ȸº¹ÁÖ
|
<33
|
14 km/h
|
19 km/h
|
18 km/h
|
17.5 km/h
|
11 km/h
|
12 km/h
|
10 km/h
|
33-34
|
13.5 km/h
|
18.5 km/h
|
17.5 km/h
|
17 km/h
|
11 km/h
|
12 km/h
|
10 km/h
|
35-36
|
13.5 km/h
|
18 km/h
|
17 km/h
|
16.5 km/h
|
11 km/h
|
12 km/h
|
10 km/h
|
37-38
|
13 km/h
|
17.5 km/h
|
16.5 km/h
|
16 km/h
|
10.5 km/h
|
11 km/h
|
10 km/h
|
39-40
|
13 km/h
|
17 km/h
|
16 km/h
|
15.5 km/h
|
10.5 km/h
|
11 km/h
|
10 km/h
|
41-42
|
12.5 km/h
|
16.5 km/h
|
15.5 km/h
|
15 km/h
|
10.5 km/h
|
11 km/h
|
10 km/h
|
43-44
|
12.5 km/h
|
16 km/h
|
15 km/h
|
14.5 km/h
|
10 km/h
|
10 km/h
|
9 km/h
|
45-46
|
12 km/h
|
15.5 km/h
|
14.5 km/h
|
14 km/h
|
10 km/h
|
10 km/h
|
9 km/h
|
47-48
|
11.5 km/h
|
15 km/h
|
14 km/h
|
13.5 km/h
|
10 km/h
|
10 km/h
|
9 km/h
|
49-50
|
11 km/h
|
14.5 km/h
|
14 km/h
|
13 km/h
|
9.5 km/h
|
9.5 km/h
|
8.5 km/h
|
51-52
|
10.5 km/h
|
14 km/h
|
13 km/h
|
12.3 km/h
|
9.5 km/h
|
9.5 km/h
|
8.5 km/h
|
53-54
|
10 km/h
|
13.5 km/h
|
12.5 km/h
|
11.8 km/h
|
9.5 km/h
|
9.5 km/h
|
8.5 km/h
|
55-56
|
9.5 km/h
|
13 km/h
|
12 km/h
|
11.5 km/h
|
9 km/h
|
9 km/h
|
8 km/h
|
57-58
|
9 km/h
|
12.5 km/h
|
11.5 km/h
|
11 km/h
|
9 km/h
|
9 km/h
|
8 km/h
|
59-60
|
8.5 km/h
|
12 km/h
|
11 km/h
|
10.5 km/h
|
9 km/h
|
9 km/h
|
8 km/h
|
61-62
|
8 km/h
|
11.5 km/h
|
10.5 km/h
|
10 km/h
|
8 km/h
|
8 km/h
|
7 km/h
|
>62
|
7.5 km/h
|
11 km/h
|
10 km/h
|
9 km/h
|
7 km/h
|
7 km/h
|
6 km/h
|
°ü·Ã±Û : °Å¸®-½Ã°£-ÆäÀ̽º-¼Óµµ ȯ»ê±â
Ãʺ¸ÀÚµéÀÇ 10km·¹À̽º ÀÌ·¸°Ô ÁغñÇÏÀÚ!
|
Á¤¸»
|
¿î¿µÀÚ´Ô °¨»çµå¸³´Ï´Ù. Àü¿¡ºÎÅÍ ¿øÇÏ°í ã¾Ò´ø Á¤º¸ÀÔ´Ï´Ù.^^
Ȥ½Ã ÇÏÇÁÈƷùýµµ ºÎŹµå¸³´Ï´Ù. |
2010/09/28 08:17:14
|
|
´Ù¸®¹Ì
|
ùÁÖ ±Ý¿äÀϳ¯ 3¼¼Æ® ¹Û¿¡ ¸øÇß¾î¿ä ¤Ð¤Ð |
2011/10/04 23:01:05
|
|
ÇÏÇÏ¿À
|
¼¼Â°ÁÖ ±Ý¿äÀϳ¯ ÀÎÅ͹ú¼Óµµ 80% ¸Â´ÂÁö¿ä?. ù°,µÑ°ÁÖ¶û ºñ±³ÇÏ¸é ´Þ¶ó¼¿ä.. |
2011/10/04 23:05:38
|
|
´Þ·Á¶óÇÏ´Ï
|
¼¼Â°ÁÖ ±Ý¿ç³¯ 4times 2000m¿¡¼ ŸÀÓÀº ´Ù¸¥ Àǹ̰¡ ÀÖ³ª¿ä? ÀüÁÖÀÎÅ͹úÀÌ¿¡´Â ŸÀÓÀÌ ¾Èµé¾î °¡¼¿ä. |
2011/10/04 23:22:54
|
|
³ªÀ̱â
|
·¹À̽ºÆäÀ̽º´Â ¸î % ÀÇ ¼Óµµ¸¦ ¸»ÇÏ´Â °ÍÀϱî?? |
2011/10/07 21:58:29
|
|
À½
|
ÀÚ½ÅÀÇ ¸ñÇ¥¼Óµµ ¾Æ´Ò±î¿ä? ¿¹¸¦ µé¿À40ºÐ ¸ñÇ¥À̸é 1Å°·Î´ç 4ºÐÆäÀ̽º..
Á¦ »ý°¢ÀÌ¿¡¿ä ¤¾ |
2011/10/07 22:38:53
|
|
¸»´Þ¸®ÀÚ
|
È¿äÀÏ ÀÎÅ͹úÈÆ·Ã ¸ñ¿äÀÏ ÅÛÆ÷·± ÀÏ¿äÀÏ lsd³ª Áö¼ÓÁÖ ÈÆ·ÃÀ» ¸ÞÀÎÀ¸·Î »ý°¢ÇÏ°í ÀÖ´øÂ÷¿¡ ³Ê¹«³ª ÁÁÀº ÇÁ·Î±×·¥ °¨»çÇÕ´Ï´Ù^^ |
2012/09/11 09:47:55
|
|
¸Þ´Þ¸¶¶óÅæ
|
¾Æ ½¬¿îµí º¸ÀÌ¸é¼ ¾î·Æ³×...¤Ì¤Ì |
2012/09/12 09:32:17
|
|
¾æÈ£ºØºØ
|
Á¦°¡55ºÐ´ëÀε¥.. Ç¥¿¡¼ ã¾Æº¸´Ï µü Á¦ ÆäÀ̽º¶û ¸Â³×¿ä |
2012/09/24 14:38:51
|
|
´Þ¸²ÀÌ
|
4ÁÖ °èȹǥ¿¡´Â 90%~80% ±îÁö ³ª¿ÍÀִµ¥¿ä..
¸ñÇ¥ ÈƷüӵµ Ç¥¿¡´Â 80% ¼Óµµ´Â ¾ø°í 85~95% ±îÁö ³ª¿ÍÀֳ׿ä..
µÑÁß ¹º°¡°¡ À߸øµÈ°Å ¾Æ´Ñ°¡¿ä??
¿î¿µÀÚ´Ô È®ÀÎ ºÎŹµå¸³´Ï´Ù. |
2013/09/03 16:31:48
|
|
¸¶¶ó´Ð
|
80ÀÎÅ͹ú? |
2014/03/10 16:49:58
|
|
Èñ¸Á»çÇ×
|
Æò±Õ¼Óµµ¸¦ ½Ã¼ÓÀ¸·Î Ç¥±âÇϴϱñ. °¨ÀÌ ¾È¿À³×¿ä. Å°·Î´ç ºÐ/ÃÊÀ¸·Î ȯ»êÇØÁÖ¸é ÆíÇÒÅÙµ¥^^* ÀúÀÇ »ý°¢ÀÌ¿´½À´Ï´Ù. |
2014/10/01 15:55:18
|
|
±×·¯´Ï±î
|
ÀÏÁÖÀÏ¿¡ µÎ¹ø¾¿Àº ÀÎÅ͹úÀ» ÇØ¾ß ÇÑ´Ù´Â ¸»¾¸ À̽ñº¿ä.Âü°í ÇÏ°Ú½À´Ï´Ù ²Ù¹÷^^ |
2014/10/02 17:37:48
|
|
±â³É
|
10k´Â ±×³É ½ºÆ®·¹Äªµµ¾øÀÌ ³î¸é¼ ¶Ù¸éµÇ´Âµ¥..¤¾ |
2016/09/28 12:15:47
|
|
°¨»ç
|
°¨»çÇÕ´Ï´Ù. ±â·Ï ´ÜÃà¿¡ µµ¿òÀÌ ¸¹ÀÌ µÇ¾ú¾î¿ä |
2017/03/13 13:51:20
|
|
±èÀ¯Èå
|
°¡º±°Ô ´Þ¸®±â¸é.. 43ºÐ ¸ñÇ¥ ÁÖÀÚ´Â 447... °¡º±Áö´Â ¾Ê±º¿ä¤»¤»¤» |
2020/10/23 16:59:43
|
|
À̼ÒÈñ
|
Çغ¸´Ï ÀÏÁֵιøÀÇ ÀÎÅ͹úÀº ºñÈ¿À²ÀûÀ̶ó»ý°¢ µË´Ï´Ù. ÇÑÁÖÇÏ°í ¸»¾Ñ½À´Ï´Ù. ÃßõÇÏÁö ¾Ê½À´Ï´Ù |
2020/12/05 23:04:26
|
|
µÎºÎÇѸð
|
ÀÎÅ͹úº¸´Ù °¡º±°Ô ´Þ¸®±â°¡ ´õÈûµé¾î¿ä |
2021/10/01 13:59:05
|
|
|
|
|
|
|
|
|
|