Cheung Sha Wan Catholic Secondary School

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Cheung Sha Wan Catholic Secondary School
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• (1) For FUN
• (2) Run For Improvement
• (3) Achieve For Target
• (2) or (3) ?? /??

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??25???
?? ?? 16? (4.6km) ?? 20? (5.7km) ????? 25?
(7.1km)
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--- ?? 12-15?? (??) ??
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730 START
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?? 20-25?? (???) ????? ???? 4-5? --- ??? / ?? /
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?? 20-25??(???) ?????? ?? / ???? /???
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• Graduate

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Fun Game?????
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• ???? (Endurance Base)
• ???? (Leg Speed)
• ???? (Techniques Improvement)
• ????(Strengthening)

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?????? (?????)
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???? (Leg Speed)
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• 60-100m splints
• 100????6-8?
• 100??100?
• (2)???
• E.g. 300?/400?/500?

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1. 14-16?200m
2. 10-12?400m
3. 6?800m

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STAIR Training
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HILL Training
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• (A) ??????????,?????,
• 120-150m
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• (B) ?????
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???? (Techniques Improvement) --- technique
drills --- Form drills
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????(Strengthening)

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• ? ??Push-up
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????(Strengthening) --- band exercise
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????(Strengthening) --- Swiss-ball exercises
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????(Strengthening) --- WEIGHT (???????)
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?????? (????)
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ROUTE / MAP??? ??? ???
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??????? (??)
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? hiking (???)
? hiking (??)
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Daily Schedule (23 Dec) 1000 Meet at Tung
Chung MTR station Exit A 1015-1130 Buying
camping food 1130-1200 Lunch Transport to
Camp (20 min bus) 1220 PM Camp settle down 1-2
PM Group Activity??? (?? game ? ??) 300-430PM
Running session 1 (???????? ? ????)
Cross-country run up-the-hill 430-6PM
Beach Games 7 PM BBQ 11 PM START Night
Exploring (?????????) Daily Schedule (24 Dec) 8
AM wake-up 830-915 Morning run(???) Long
run 915-1000 Breakfast 1000-1030 Rest,
Snack, Photo 1030 Hiking (stream
????) 100 Head to camp site 130-3 PM Camp
set-up Lunch cooking 3-5 PM Running session
3 (?? / ?? beach splint) 5-6 PM Beach Games
(Rugby / ? /