{"id":139,"date":"2026-02-16T12:44:49","date_gmt":"2026-02-16T12:44:49","guid":{"rendered":"https:\/\/www.ldw8075.synology.me\/?page_id=139"},"modified":"2026-02-18T23:00:42","modified_gmt":"2026-02-18T23:00:42","slug":"%ec%b2%9c%ed%99%a9%ec%82%b0-%ec%9e%ac%ec%95%bd%ec%82%b0","status":"publish","type":"page","link":"https:\/\/www.ldw8075.synology.me\/?page_id=139","title":{"rendered":"\uc0b0\ud589 \ud6c4 \uad00\ub9ac(\uc778\ubc14\ub514 \uc218\uce58\ubcc0\ud654)"},"content":{"rendered":"\n\n\n\n \n \n \ud2b8\ub808\uc774\ub108 \uc2ec\uce35 \ubd84\uc11d \ub9ac\ud3ec\ud2b8<\/title>\n <style>\n :root {\n --primary: #2563EB; \/* \uba54\uc778 \ube14\ub8e8 *\/\n --dark: #1E3A8A; \/* \uc9d9\uc740 \ub0a8\uc0c9 *\/\n --accent: #F59E0B; \/* \uac15\uc870 \uc624\ub80c\uc9c0 *\/\n --bg: #F3F4F6;\n --card-bg: #FFFFFF;\n --text-main: #1F2937;\n --text-sub: #4B5563;\n --danger: #DC2626;\n --success: #10B981;\n }\n\n body {\n font-family: -apple-system, BlinkMacSystemFont, \"Apple SD Gothic Neo\", \"Malgun Gothic\", sans-serif;\n background-color: var(--bg);\n color: var(--text-main);\n margin: 0;\n padding: 15px;\n line-height: 1.6;\n word-break: keep-all;\n }\n\n \/* \ud5e4\ub354 \uc139\uc158 *\/\n header {\n background: linear-gradient(135deg, var(--dark), var(--primary));\n color: white;\n padding: 25px 20px;\n border-radius: 20px;\n margin-bottom: 25px;\n box-shadow: 0 10px 15px -3px rgba(37, 99, 235, 0.3);\n }\n header h1 { margin: 0; font-size: 1.5rem; font-weight: 800; }\n header p { margin: 5px 0 0; opacity: 0.9; font-size: 0.9rem; }\n .tag {\n display: inline-block;\n background: rgba(255,255,255,0.2);\n padding: 4px 10px;\n border-radius: 12px;\n font-size: 0.75rem;\n margin-top: 10px;\n font-weight: 600;\n }\n\n \/* \uce74\ub4dc \uacf5\ud1b5 \uc2a4\ud0c0\uc77c *\/\n .card {\n background: var(--card-bg);\n border-radius: 16px;\n padding: 22px;\n margin-bottom: 20px;\n box-shadow: 0 4px 6px -1px rgba(0, 0, 0, 0.05);\n border: 1px solid #E5E7EB;\n }\n\n .section-header {\n display: flex;\n align-items: center;\n margin-bottom: 15px;\n padding-bottom: 10px;\n border-bottom: 2px solid #F3F4F6;\n }\n \n .icon-box {\n width: 32px;\n height: 32px;\n background: var(--primary);\n color: white;\n border-radius: 8px;\n display: flex;\n align-items: center;\n justify-content: center;\n font-weight: bold;\n margin-right: 10px;\n }\n\n .section-title {\n font-size: 1.2rem;\n font-weight: 800;\n color: var(--dark);\n }\n\n \/* \uc911\uc694 \uac15\uc870 \ubc15\uc2a4 *\/\n .highlight-box {\n background-color: #EFF6FF;\n border-left: 4px solid var(--primary);\n padding: 15px;\n border-radius: 0 8px 8px 0;\n margin: 15px 0;\n }\n .highlight-title {\n font-weight: 800;\n color: var(--primary);\n display: block;\n margin-bottom: 5px;\n }\n\n \/* \uacbd\uace0 \ubc15\uc2a4 *\/\n .warning-box {\n background-color: #FEF2F2;\n border: 1px solid #FECACA;\n color: #991B1B;\n padding: 15px;\n border-radius: 10px;\n margin: 15px 0;\n }\n\n \/* \ud14d\uc2a4\ud2b8 \uc2a4\ud0c0\uc77c *\/\n .sub-text { font-size: 0.95rem; color: var(--text-sub); margin-bottom: 10px; }\n .bold-text { font-weight: 700; color: var(--text-main); }\n \n \/* \ub370\uc774\ud130 \ube44\uad50 *\/\n .data-row {\n display: flex;\n justify-content: space-between;\n margin-bottom: 8px;\n padding: 8px;\n background: #F9FAFB;\n border-radius: 8px;\n }\n .data-label { font-size: 0.9rem; color: var(--text-sub); }\n .data-value { font-weight: 800; color: var(--dark); }\n\n \/* \uc2dd\ub2e8 \ube44\uad50 *\/\n .diet-vs {\n display: flex;\n gap: 10px;\n margin-top: 15px;\n }\n .diet-card {\n flex: 1;\n padding: 15px;\n border-radius: 12px;\n text-align: center;\n }\n .diet-inbody { background: #F3F4F6; color: #6B7280; }\n .diet-trainer { background: #ECFDF5; border: 2px solid var(--success); color: #065F46; }\n \n .action-list {\n list-style: none;\n padding: 0;\n }\n .action-list li {\n background: #F8FAFC;\n padding: 12px;\n margin-bottom: 8px;\n border-radius: 8px;\n display: flex;\n align-items: center;\n }\n .check { color: var(--success); margin-right: 10px; font-weight: bold; }\n\n <\/style>\n<\/head>\n<body>\n\n <header>\n <h1>\ud2b8\ub808\uc774\ub108 \uc2ec\uce35 \ubd84\uc11d<\/h1>\n <p>User: 1975\ub144\uc0dd \/ \ub0a8\uc131 \/ 177.5cm<\/p>\n <div class=\"tag\">\ubaa9\ud45c: 7\uc6d4 \ubc14\ub514\ud504\ub85c\ud544 & \ub9c8\ub77c\ud1a4 10km<\/div>\n <\/header>\n\n <div class=\"card\">\n <div class=\"section-header\">\n <div class=\"icon-box\">1<\/div>\n <div class=\"section-title\">\uc21c\ud1a0(Suunto) \ub370\uc774\ud130 \uc815\ubc00 \ubd84\uc11d<\/div>\n <\/div>\n \n <p class=\"sub-text\">\uc5b4\uc81c \uc218\ud589\ud55c \uc601\ub0a8\uc54c\ud504\uc2a4 \uc5f0\uacc4 \uc0b0\ud589\uc740 \ub2e8\uc21c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \uc544\ub2c8\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n\n <div class=\"data-row\">\n <span class=\"data-label\">TSS (\ud6c8\ub828 \ubd80\ud558)<\/span>\n <span class=\"data-value\" style=\"color:var(--danger)\">278 (\ucd08\uace0\uac15\ub3c4)<\/span>\n <\/div>\n <div class=\"data-row\">\n <span class=\"data-label\">\ub204\uc801 \ud558\uac15\uace0\ub3c4<\/span>\n <span class=\"data-value\">1,236m<\/span>\n <\/div>\n <div class=\"data-row\">\n <span class=\"data-label\">\uad8c\uc7a5 \ud68c\ubcf5 \uc2dc\uac04<\/span>\n <span class=\"data-value\">36\uc2dc\uac04<\/span>\n <\/div>\n\n <div class=\"highlight-box\">\n <span class=\"highlight-title\">\ud83d\udca1 \ud2b8\ub808\uc774\ub108\uc758 \ud574\uc11d: “\uad00\uc808\uacfc \uc778\ub300\uc758 \ube44\uba85”<\/span>\n TSS 150\ub9cc \ub118\uc5b4\ub3c4 \uc2e0\uccb4 \ub370\ubbf8\uc9c0\uac00 \ud07d\ub2c8\ub2e4. <strong>TSS 278\uc740 \ub9c8\ub77c\ud1a4 \ud480\ucf54\uc2a4\uae09 \ub370\ubbf8\uc9c0<\/strong>\uc785\ub2c8\ub2e4. \ud2b9\ud788 ‘\ud558\uac15 1,200m’\ub294 \ubb34\ub98e\uacfc \ubc1c\ubaa9\uc5d0 \uccb4\uc911\uc758 3~5\ubc30 \ucda9\uaca9\uc744 \uc9c0\uc18d\uc801\uc73c\ub85c \uc8fc\uc5c8\uc2b5\ub2c8\ub2e4. \uadfc\uc721 \uc12c\uc720\uac00 \ubbf8\uc138\ud558\uac8c \ucc22\uc5b4\uc9c4 \uc0c1\ud0dc(Micro-trauma)\uc785\ub2c8\ub2e4.\n <\/div>\n\n <div class=\"warning-box\">\n <strong>\ud83d\udeab \uacb0\ub860: \ub0b4\uc77c \uc544\uce68 \ub7ec\ub2dd \uc808\ub300 \ubc18\ub300<\/strong><br>\n \uc9c0\uae08 \ub6f0\ub294 \uac83\uc740 \ud6c8\ub828\uc774 \uc544\ub2c8\ub77c ‘\uad00\uc808 \ud639\uc0ac(Junk Mile)’\uc785\ub2c8\ub2e4. \ud68c\ubcf5 \uc2dc\uac04(36\uc2dc\uac04)\uc744 \uc9c0\ucf1c \uae08\uc694\uc77c \uc544\uce68\uae4c\uc9c0 \uc26c\uc5b4\uc57c \uadfc\uc131\uc7a5\uc774 \uc77c\uc5b4\ub0a9\ub2c8\ub2e4.\n <\/div>\n <\/div>\n\n <div class=\"card\">\n <div class=\"section-header\">\n <div class=\"icon-box\">2<\/div>\n <div class=\"section-title\">\uc778\ubc14\ub514 \ubcc0\ud654\uc758 \ud5c8\uc640 \uc2e4<\/div>\n <\/div>\n\n <p class=\"sub-text\">\uc5b4\uc81c(18\uc77c) \ub300\ube44 \uc624\ub298(19\uc77c) \uc218\uce58 \ubcc0\ud654\ub97c \uc0dd\ub9ac\ud559\uc801\uc73c\ub85c \ud574\uc11d\ud569\ub2c8\ub2e4.<\/p>\n\n <div class=\"data-row\">\n <span class=\"data-label\">\uace8\uaca9\uadfc\ub7c9<\/span>\n <span class=\"data-value\">36.0kg \u2794 <span style=\"color:var(--danger)\">36.2kg (+0.2)<\/span><\/span>\n <\/div>\n <div class=\"data-row\">\n <span class=\"data-label\">\uccb4\uc911<\/span>\n <span class=\"data-value\">71.2kg \u2794 71.2kg (\uc720\uc9c0)<\/span>\n <\/div>\n\n <div class=\"highlight-box\">\n <span class=\"highlight-title\">\ud83d\udd0d \uc2ec\uce35 \ubd84\uc11d: “\uadfc\uc721\uc774 \uc544\ub2c8\ub77c ‘\ubd80\uc885’\uc785\ub2c8\ub2e4”<\/span>\n \ud558\ub8e8 \ub9cc\uc5d0 \uc21c\uc218 \ub2e8\ubc31\uc9c8 \uadfc\uc721 200g\uc774 \ub298\uc5b4\ub098\ub294 \uac83\uc740 \ubd88\uac00\ub2a5\ud569\ub2c8\ub2e4.<br><br>\n <strong>\uc774\uc720:<\/strong> \uc5b4\uc81c \ud558\uccb4\ub97c \uadf9\ud55c\uc73c\ub85c \uc37c\uae30 \ub54c\ubb38\uc5d0, \uadfc\uc721\uc774 \ud68c\ubcf5\uc744 \uc704\ud574 \uc218\ubd84\uc744 \uc794\ub729 \uba38\uae08\uace0 \ubd93\uae30 \uc2dc\uc791\ud55c \uac83(Inflammation & Pump)\uc785\ub2c8\ub2e4. \uc778\ubc14\ub514\ub294 \uc774 \uc218\ubd84\uc744 ‘\uadfc\uc721’\uc73c\ub85c \ucc29\uac01\ud574\uc11c \ub192\uac8c \ud45c\uc2dc\ud55c \uac83\uc785\ub2c8\ub2e4.<br><br>\n <strong>\uc758\ubbf8:<\/strong> \uc774 \uc218\uce58\ub294 “\uc640, \uadfc\uc721 \ub298\uc5c8\ub2e4!”\uac00 \uc544\ub2c8\ub77c <strong>“\uc544, \ub0b4 \uadfc\uc721\uc774 \uc9c0\uae08 \ud241\ud241 \ubd80\uc5b4\uc11c \uc0b4\ub824\ub2ec\ub77c\uace0 \ud558\ub294\uad6c\ub098”<\/strong>\ub77c\uace0 \ud574\uc11d\ud558\uc154\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub798\uc11c \ud734\uc2dd\uc774 \ud544\uc218\uc785\ub2c8\ub2e4.\n <\/div>\n <\/div>\n\n <div class=\"card\">\n <div class=\"section-header\">\n <div class=\"icon-box\">3<\/div>\n <div class=\"section-title\">\uc2dd\ub2e8 \uac00\uc774\ub4dc: \uc65c \uc778\ubc14\ub514\uac00 \ud2c0\ub838\ub098?<\/div>\n <\/div>\n\n <p class=\"sub-text\">\uc778\ubc14\ub514 \uc571\uc740 \ud68c\uc6d0\ub2d8\uc774 \uc5b4\uc81c \uc0b0\uc744 \ud0d4\ub294\uc9c0, \uc624\ub298 \uc274 \uac74\uc9c0 \ubaa8\ub985\ub2c8\ub2e4. \ub2e8\uc21c \uc54c\uace0\ub9ac\uc998\uc77c \ubfd0\uc785\ub2c8\ub2e4.<\/p>\n\n <div class=\"diet-vs\">\n <div class=\"diet-card diet-inbody\">\n <strong>\uc778\ubc14\ub514 \uc81c\uc548<\/strong><br>\n <span style=\"font-size:1.2rem; font-weight:800;\">2,890 kcal<\/span><br>\n \ud0c4\uc218 363g \/ \ub2e8\ubc31 177g<br>\n <span style=\"font-size:0.8rem; color:#EF4444;\">(\ubc8c\ud06c\uc5c5 \uc120\uc218\uc6a9)<\/span>\n <\/div>\n <div class=\"diet-card diet-trainer\">\n <strong>\ud2b8\ub808\uc774\ub108 \uc218\uc815<\/strong><br>\n <span style=\"font-size:1.2rem; font-weight:800;\">\uc0ac\uc774\ud074\ub9c1<\/span><br>\n \uc6b4\ub3d9\ub7c9\uc5d0 \ub530\ub77c \uc870\uc808<br>\n <span style=\"font-size:0.8rem; color:#059669;\">(\uccb4\uc9c0\ubc29 8%\uc6a9)<\/span>\n <\/div>\n <\/div>\n\n <div class=\"highlight-box\">\n <span class=\"highlight-title\">\u2696\ufe0f \ud2b8\ub808\uc774\ub108\uc758 \uc774\uc720\uc788\ub294 \uc218\uc815<\/span>\n <ul style=\"margin:0; padding-left:20px; font-size:0.95rem;\">\n <li><strong>\ub2e8\ubc31\uc9c8 \uacfc\uc789(177g):<\/strong> 50\ub300 \ub0a8\uc131\uc5d0\uac8c \uc774 \uc815\ub3c4 \uc591\uc740 \uac04\/\uc2e0\uc7a5\uc5d0 \ubd80\ub2f4\ub9cc \uc8fc\uace0 \uc18c\ud654\ub3c4 \uc548 \ub429\ub2c8\ub2e4. 140g(\uccb4\uc911 2\ubc30)\uc774\uba74 \ucc28\uace0 \ub118\uce69\ub2c8\ub2e4.<\/li>\n <li><strong>\ud0c4\uc218\ud654\ubb3c \uace0\uc815(363g):<\/strong> \uc5b4\uc81c\ucc98\ub7fc \ub4f1\uc0b0\ud558\ub294 \ub0a0\uc5d4 \ub9de\uc9c0\ub9cc, <strong>\uc624\ub298\ucc98\ub7fc \uc26c\ub294 \ub0a0 \uc774\ub807\uac8c \uba39\uc73c\uba74 \uc804\ubd80 \ubc43\uc0b4(\uccb4\uc9c0\ubc29)\ub85c \uac11\ub2c8\ub2e4.<\/strong><\/li>\n <\/ul>\n <\/div>\n\n <div style=\"background:#F0FDFA; padding:15px; border-radius:10px; margin-top:10px; border:1px solid #CCFBF1;\">\n <strong>\u2705 \uc815\ub2f5\uc740 ‘\ud0c4\uc218\ud654\ubb3c \uc0ac\uc774\ud074\ub9c1’<\/strong><br>\n <p style=\"font-size:0.9rem; margin-top:5px;\">\n \ub0b4 \ubab8\uc758 \ubc30\ud130\ub9ac(\uae00\ub9ac\ucf54\uac90) \uc0c1\ud0dc\uc5d0 \ub9de\ucdb0 \uba39\ub294 \uc804\ub7b5\uc785\ub2c8\ub2e4.<br>\n \u2022 <strong>\uace0\uac15\ub3c4(\ub4f1\uc0b0):<\/strong> \ubc30\ud130\ub9ac \ubc29\uc804\ub428 \u2794 \ud0c4\uc218\ud654\ubb3c 350g+ \uc12d\ucde8 (\ucda9\uc804)<br>\n \u2022 <strong>\ud734\uc2dd\uc77c(\uc624\ub298):<\/strong> \ubc30\ud130\ub9ac \uc548 \uc500 \u2794 \ud0c4\uc218\ud654\ubb3c 150g \uc81c\ud55c (\uc9c0\ubc29 \ucd95\uc801 \ubc29\uc9c0)\n <\/p>\n <\/div>\n <\/div>\n\n <div class=\"card\" style=\"border-left: 5px solid var(--accent);\">\n <div class=\"section-title\" style=\"margin-bottom:15px;\">\ud83d\udd25 \uc624\ub298(\ubaa9)\uc758 \uc644\ubcbd\ud55c \uc804\ub7b5<\/div>\n \n <ul class=\"action-list\">\n <li>\n <span class=\"check\">\u2713<\/span>\n <div><strong>\uc6b4\ub3d9: \uacfc\uac10\ud55c \ud734\uc2dd (Active Recovery)<\/strong><br><span style=\"font-size:0.85rem; color:#666;\">\ub7ec\ub2dd\ud654 \uccd0\ub2e4\ubcf4\uc9c0 \ub9c8\uc138\uc694. \ud3fc\ub864\ub7ec\ub85c \ubd80\uc740 \ud558\uccb4\ub9cc \ud480\uc5b4\uc8fc\uc138\uc694.<\/span><\/div>\n <\/li>\n <li>\n <span class=\"check\">\u2713<\/span>\n <div><strong>\uc2dd\ub2e8: \ud734\uc2dd\uc77c \ubaa8\ub4dc \uc801\uc6a9<\/strong><br><span style=\"font-size:0.85rem; color:#666;\">\uc778\ubc14\ub514\uac00 \uc2dc\ud0a8 \ubc25 3\uacf5\uae30 \uba39\uc9c0 \ub9c8\uc138\uc694. 1.5\uacf5\uae30\ub85c \uc904\uc774\uc138\uc694.<\/span><\/div>\n <\/li>\n <li>\n <span class=\"check\">\u2713<\/span>\n <div><strong>\ub2e8\ubc31\uc9c8: \ub0b4\uc2e4 \ub2e4\uc9c0\uae30<\/strong><br><span style=\"font-size:0.85rem; color:#666;\">\ud0c4\uc218\ud654\ubb3c\uc744 \uc904\uc778 \ub300\uc2e0 \ub2ed\uac00\uc2b4\uc0b4, \uc0dd\uc120\uc73c\ub85c \ud3ec\ub9cc\uac10\uc744 \ucc44\uc6b0\uc138\uc694.<\/span><\/div>\n <\/li>\n <\/ul>\n <p style=\"text-align:center; font-weight:bold; margin-top:10px; color:var(--dark);\">“\uc798 \uc26c\ub294 \uac83\uc774 \uac00\uc7a5 \uac15\ud55c \ud6c8\ub828\uc785\ub2c8\ub2e4.”<\/p>\n <\/div>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>\ud2b8\ub808\uc774\ub108 \uc2ec\uce35 \ubd84\uc11d \ub9ac\ud3ec\ud2b8 \ud2b8\ub808\uc774\ub108 \uc2ec\uce35 \ubd84\uc11d User: 1975\ub144\uc0dd \/ \ub0a8\uc131 \/ 177.5cm \ubaa9\ud45c: 7\uc6d4 \ubc14\ub514\ud504\ub85c\ud544 & \ub9c8\ub77c\ud1a4 10km 1 \uc21c\ud1a0(Suunto) \ub370\uc774\ud130 \uc815\ubc00 \ubd84\uc11d \uc5b4\uc81c \uc218\ud589\ud55c \uc601\ub0a8\uc54c\ud504\uc2a4 \uc5f0\uacc4 \uc0b0\ud589\uc740 \ub2e8\uc21c\ud55c \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc774 \uc544\ub2c8\uc5c8\uc2b5\ub2c8\ub2e4. TSS (\ud6c8\ub828 \ubd80\ud558) 278 (\ucd08\uace0\uac15\ub3c4) \ub204\uc801 \ud558\uac15\uace0\ub3c4 1,236m \uad8c\uc7a5 \ud68c\ubcf5 \uc2dc\uac04 36\uc2dc\uac04 \ud83d\udca1 \ud2b8\ub808\uc774\ub108\uc758 \ud574\uc11d: “\uad00\uc808\uacfc \uc778\ub300\uc758 \ube44\uba85” TSS 150\ub9cc \ub118\uc5b4\ub3c4 \uc2e0\uccb4 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-139","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=139"}],"version-history":[{"count":5,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/139\/revisions"}],"predecessor-version":[{"id":144,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/139\/revisions\/144"}],"wp:attachment":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}