10minutes,dynamicstretching
backwards,sidestep,andsidecrossoverwalk
26minutes
jogging100m×8
runningdrills,30steps×2×7types
15minutes
powerrunning,50steps×5
20minutes,walking
10minutes
skippingrope155×7
23minutes
pull-ups,7,10,6,6,9
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记录
训练
博文
(2026-04-10 09:17:10)
(2026-04-09 09:51:16)
10minutes,
dynamicstretching,backwardswalk,sidewalk,cariocawalk
28minutes
jogging100m×8
runningdrills30steps×2×7differenttypes
17minutes,skippingrope
145×7,155×7
17minutes
pull-ups7,7,7,6,6
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dynamicstretching,backwardswalk,sidewalk,cariocawalk
28minutes
jogging100m×8
runningdrills30steps×2×7differenttypes
17minutes,skippingrope
145×7,155×7
17minutes
pull-ups7,7,7,6,6
[阅读全文]
(2026-04-08 09:24:06)
10minutes,dynamicstretching
20minutes
skippingrope,145×7
walkingbackwards,100steps×6
29minutes
jogging,100m×7
runningdrills,100m×6
20minutes,walking
16minutes
powerrunning50steps×5
27minutes
pull-ups,11,10,10,10,10
stretchingbetweeen
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20minutes
skippingrope,145×7
walkingbackwards,100steps×6
29minutes
jogging,100m×7
runningdrills,100m×6
20minutes,walking
16minutes
powerrunning50steps×5
27minutes
pull-ups,11,10,10,10,10
stretchingbetweeen
[阅读全文]
(2026-04-07 09:09:09)
10minutes,dynamicstretching
42minutes
jumpinginplace135×7
jogging300m×6
runningdrill100m×6
16minutes
skippingrope135×14
10minutes
powerrunning50steps×5
24minutes
pull-ups,8,10,9,9,7
[阅读全文]
42minutes
jumpinginplace135×7
jogging300m×6
runningdrill100m×6
16minutes
skippingrope135×14
10minutes
powerrunning50steps×5
24minutes
pull-ups,8,10,9,9,7
[阅读全文]
(2026-04-06 09:21:03)
10minutes,dynamicstretching
36minutes
jumpinginplace125×7
jogging(100m-400m)×7
runningdrillsbetween
6minutes29seconds
skippingrope125×7
10minutes
powerrunning50steps×5
28minutes
pull-ups6,10,10,10,9
stretching,swingonaswing,between
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36minutes
jumpinginplace125×7
jogging(100m-400m)×7
runningdrillsbetween
6minutes29seconds
skippingrope125×7
10minutes
powerrunning50steps×5
28minutes
pull-ups6,10,10,10,9
stretching,swingonaswing,between
[阅读全文]
(2026-04-05 06:49:18)
5minutes,dynamicstretching
15minutes
jumpinginplace,125×7
11minutes
powerrunning,50steps×5
12minutes
pull-ups,6,9,6,6,9
[阅读全文]
15minutes
jumpinginplace,125×7
11minutes
powerrunning,50steps×5
12minutes
pull-ups,6,9,6,6,9
[阅读全文]
(2026-04-04 06:43:21)
5minutes,dynamicstretching
19minutes
jumpinginplace,125×7
jogging60m×7
singlelegsitstand(3+3)×7
11minutes
powerrunning50steps×5
9minutes
pull-ups,6/9/6/6/6
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19minutes
jumpinginplace,125×7
jogging60m×7
singlelegsitstand(3+3)×7
11minutes
powerrunning50steps×5
9minutes
pull-ups,6/9/6/6/6
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(2026-04-03 09:23:59)
10minutes,dynamicstretching
50minutes
jumpinginplace,125×7
jogging100m×7
singlelegsitstand(3+3)×7
runningdrillsbetween
27minutes
pull-ups10/10/9/9/7
stretchingbetween
15minutes
powerrunning,50steps×5
[阅读全文]
50minutes
jumpinginplace,125×7
jogging100m×7
singlelegsitstand(3+3)×7
runningdrillsbetween
27minutes
pull-ups10/10/9/9/7
stretchingbetween
15minutes
powerrunning,50steps×5
[阅读全文]
(2026-04-02 07:33:31)
Heavysnow
10minutes,dynamicstretching
43minutes,circuittraining
jumpinginplace.120×7
jogging,100m×7
runningdrills,between
singlelegsitstand,(3+3)×7
14minutes
powerrunning50steps×5
22minutes,
pull-ups,910,9,7,6
walking/stretchingbetween
[阅读全文]
10minutes,dynamicstretching
43minutes,circuittraining
jumpinginplace.120×7
jogging,100m×7
runningdrills,between
singlelegsitstand,(3+3)×7
14minutes
powerrunning50steps×5
22minutes,
pull-ups,910,9,7,6
walking/stretchingbetween
[阅读全文]
(2026-04-01 08:59:41)
10minutes,dynamicstretching
41minutes
jumpinginplace,105×7
jogging100m×7
runningdrillsbetween
25minutes
pull-ups,10,10,8,8,8
walking|stretchingbetween
13minutes
powerrunning50steps×5
walking/stretchingbetween
[阅读全文]
41minutes
jumpinginplace,105×7
jogging100m×7
runningdrillsbetween
25minutes
pull-ups,10,10,8,8,8
walking|stretchingbetween
13minutes
powerrunning50steps×5
walking/stretchingbetween
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