‚UŒŽ—ûKŒv‰æi—Žq’·‹——£j
@@@@@@@@@@@@@@@@@@iŽRŒûŒ§’†‘̘A’·‹——£‹­‰»ƒuƒƒbƒNj

31

“y

‡“¯—ûKi—\’è•ÏXj

1

“ú

‡@40'Jog@‡A100×5

2

ŒŽ

‡@2000mBup(48-46)@‡A600m×3(40-R200)

3

‰Î

‡@1600m(44×6-40×2)@‡A1200m(42×4-38×2)@@ @i10“ú‘Oj

4

…

‡@30'Jog@‡A100×10

5

–Ø

i300mINT×4jׂQ@(P‡@40‡A38-R100)

6

‹à

‡@40'Jog@‡A100×5

7

“y

‡“¯—ûK

8

“ú

‡@40'Jog@‡A100×5

9

ŒŽ

‡@1200mP‘–(42)@‡A1000m(40)

10

‰Î

‡@40'Jog@‡A100×5

11

…

‡@3000mP‘–(48)@‡A300m×2(38)

12

–Ø

‡@30'Jog

13

‹à

’²®—ûK@@@@@

14

“y

Œ§’†Šw‘IŽèŒ ‡@

15

“ú

@@V@@@‡A@@@@@@@@@@@@@@@@@@@@@@@@

16

ŒŽ

‡@40'Jog@‡A100×5@@@@@@@@@@@@@@@@@@@@@@

17

‰Î

‡@50'Jog@‡A100×5@@@@@@@@@@@@@@@@@@@@@@

18

…

‡@4000mP‘–(50×10,48×10)@‡A100m×10@@@@@@@@@@@

19

–Ø

‡@2000mBup(48-46)@‡A600m×3(42)@@@@@@@@@@@@@@@

20

‹à

‡@40'Jog@‡A100×5@@@@@@@@@@@@@@@@@@@@@@

21

“y

o1200m(46-R100){300m(42)p×2

22

“ú

1000mINT×5iP‡@‡B44‡C‡D42-R400)@@@@@@@@@¬¬—¤ã

23

ŒŽ

‡@40'Jog@‡A100×5

24

‰Î

‡@3000mBupi48-46-44)@‡A200m×4(40-R100)@@

25

…

‡@2000mP‘–(42)@‡A1200m(40)

26

–Ø

‡@30'Jog@‡A100×5

27

‹à

‡@40'Jog@‡A100×5

28

“y

‡@60'LSD@‡A100m×10@@@@@@@@@@@@@@ ƒiƒCƒ^[—¤ã

29

“ú

‡@4000mP‘–(50×10,48×10)@‡A100m×5@

30
@

ŒŽ
@

‡@40'Jog@‡A100×5
@