20211025-20211107訓練計畫MethodIntensityVolume動作Rest TimeRemark力量耐力循環30%3x20x8深蹲臥推臀推下拉腿推肩推後勾划船Set-1min速度重複100%3x3x60m跑步有氧無氧變換速度2x 14.4 - 9 -14.4 - 9 - 14.490s-3min-90s-3min-90s跑步Set-5min操場: 100s /400m , 160s/400m有氧持續12.6km/h20min跑步機