{"id":52355,"date":"2025-01-08T17:29:38","date_gmt":"2025-01-08T09:29:38","guid":{"rendered":"https:\/\/catherine.wufamilyblog.com\/?p=52355"},"modified":"2025-01-08T17:29:38","modified_gmt":"2025-01-08T09:29:38","slug":"%e6%9d%b1%e4%ba%ac%e6%9a%91%e5%81%87%e5%b0%8f%e6%97%85%e8%a1%8c-day-3-%e4%bb%a3%e3%80%85%e6%9c%a8%e5%85%ac%e5%9c%92%e6%99%a8%e8%b7%91","status":"publish","type":"post","link":"https:\/\/catherine.wufamilyblog.com\/?p=52355","title":{"rendered":"\u6771\u4eac\u6691\u5047\u5c0f\u65c5\u884c – DAY 3 – \u4ee3\u3005\u6728\u516c\u5712\u6668\u8dd1"},"content":{"rendered":"

\u4e8c\u96f6\u4e8c\u56db\u5e74\u4e03\u6708\u4e09\u5341\u65e5(\u661f\u671f\u4e8c)<\/p>\n

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\"\"<\/a><\/p>\n

\u68b3\u6d17\u63db\u8863\u670d\uff0c6:30AM\u5c31\u51fa\u9580\u4e86\u3002<\/p>\n

\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

\"\"<\/a> \"\"<\/a> \"\"<\/a>\u723d\u5440~<\/p>\n

\"\"<\/a><\/p>\n

\u5927\u7d04\u4e86\u89e3\u4ee3\u3005\u6728\u516c\u5712\u7684\u5730\u5f62\u5c31\u958b\u59cb\u505a\u8ab2\u8868\u4e86\u3002<\/p>\n

\"\"<\/a><\/p>\n

\u5176\u5be6\u4eca\u65e5\u672c\u4f86\u6211\u7684\u8ab2\u8868\u662f\u795e\u5947\u4e00\u82f1\u91cc\uff0c\u5373\u4fc25 mins warm up + Run 30 sec (\u6b65\u983b150-200) Recovery 30 sec x 4 + Run 30 sec (\u52a0\u6e1b\u901f\u8dd1) x 4 + Fast Run 1 miles + 5 mins Cool Down\u3002\u6211\u7adf\u7136\u56e0\u70ba\u6309\u932f\u63a3\u6240\u4ee5\u7121\u8dd1\u500b\u4e3b\u83dc1\u82f1\u91cc\u540c\u57cb\u6700\u5f8c\u500bCool Down\uff0c\u4e0d\u904e\u4e8b\u5be6\u4e0a\u958b\u59cbProgram\u4e4b\u5df2\u7d93\u8dd1\u5497K\uff0c\u8d70\u6642\u8dd1\u8fd4\u9152\u5e97\u90fd\u7b97\u4fc2Cool Down\u65e2\u3002<\/p>\n

\"\"<\/a><\/p>\n

\u516c\u5712\u90e8\u6c7d\u6c34\u6a5f\u53ef\u4ee5\u7528Alipay\u4ed8\u6b3e\uff0c\u53ef\u4ee5\u98f2\u5572\u5622\u5148\u8dd1\u8fd4\u9152\u5e97\u3002<\/p>\n

 <\/p>\n

\"\"<\/a><\/p>\n

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\"\"<\/a><\/p>\n

\u6ce1\u6fa1\u5f8c\u4ef2\u53ef\u4ee5\u98f2\u51b0\u51cd\u7684\u76ca\u529b\u591a<\/p>\n

\"\"<\/a><\/p>\n

\u8ddf\u4f4f\u5c31\u53bb\u9152\u5e97\u7684\u9910\u5ef3\u98df\u65e9\u9910\uff0c\u65e5\u5f0f\u65e9\u9910\u771f\u4fc2YUM YUM~<\/p>\n","protected":false},"excerpt":{"rendered":"

\u4e8c\u96f6\u4e8c\u56db\u5e74\u4e03\u6708\u4e09\u5341\u65e5(\u661f\u671f\u4e8c) \u70ba\u4e86\u4e00\u5617\u5728\u65e5\u672c\u6668\u8dd1\u7684\u611f\u53d7\uff0c\u4eca\u5929\u7279\u5730\u8abf\u8f03\u4e866:15 … \u95b1\u8b80\u5168\u6587 →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[12404,78],"tags":[],"class_list":["post-52355","post","type-post","status-publish","format-standard","hentry","category-my-exercise","category-my-trip-"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pfZs3V-dCr","jetpack_likes_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/52355","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=52355"}],"version-history":[{"count":0,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/52355\/revisions"}],"wp:attachment":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=52355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=52355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=52355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}