\uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d \ubc0f \ud68c\ubcf5 \uc194\ub8e8\uc158<\/title><br \/>\n <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script>\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Inter:wght@300;400;600;800&display=swap\" rel=\"stylesheet\">\n <link rel=\"stylesheet\" href=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/font-awesome\/6.4.0\/css\/all.min.css\">\n<style>\n body { font-family: 'Inter', -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, \"Helvetica Neue\", Arial, sans-serif; }\n .gradient-text {\n background: linear-gradient(90deg, #3b82f6, #10b981);\n -webkit-background-clip: text;\n -webkit-text-fill-color: transparent;\n }\n .table-container::-webkit-scrollbar { height: 6px; }\n .table-container::-webkit-scrollbar-thumb { background: #cbd5e1; border-radius: 4px; }\n .table-container::-webkit-scrollbar-track { background: #f1f5f9; }\n <\/style>\n<p><\/head><br \/>\n<body class=\"bg-slate-100 text-slate-800 antialiased selection:bg-blue-200 selection:text-blue-900\"><\/p>\n<p> <main class=\"max-w-md mx-auto bg-white min-h-screen shadow-2xl overflow-hidden relative pb-12\"><\/p>\n<p> <\/p>\n<header class=\"relative bg-slate-900 text-white pt-12 pb-8 px-6 overflow-hidden\">\n<div class=\"absolute inset-0 opacity-20\">\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1542224566-6e85f2e6772f?q=80&w=800&auto=format&fit=crop\" alt=\"Mountain Background\" class=\"w-full h-full object-cover\">\n <\/div>\n<div class=\"absolute inset-0 bg-gradient-to-t from-slate-900 via-slate-900\/80 to-transparent\"><\/div>\n<div class=\"relative z-10\">\n<div class=\"inline-block px-3 py-1 bg-blue-500\/20 text-blue-300 rounded-full text-xs font-semibold tracking-wider mb-3 backdrop-blur-sm border border-blue-400\/30\">\n DATA SCIENCE REPORT\n <\/div>\n<h1 class=\"text-2xl font-bold leading-tight mb-2\">\uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d<br \/>& \uc815\ubc00 \ud68c\ubcf5 \uc194\ub8e8\uc158<\/h1>\n<p class=\"text-slate-400 text-sm\">\uc2a4\ub9c8\ud2b8 \uc6cc\uce58 \ubc0f \uccb4\uc131\ubd84 \ub370\uc774\ud130 \uae30\ubc18 \uc0dd\ub9ac\ud559\uc801 \ubd84\uc11d<\/p>\n<\/p><\/div>\n<\/header>\n<p> <\/p>\n<section class=\"px-5 py-6\">\n<div class=\"flex items-center mb-4\">\n<div class=\"w-8 h-8 rounded-lg bg-blue-100 text-blue-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-stopwatch\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">1. \uc885\uc8fc \ub370\uc774\ud130 \ud1b5\ud569 \ubd84\uc11d<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-600 mb-4\">\n \uce21\uc815\ub41c \ub370\uc774\ud130\ub97c \uc2e4\uc81c \ud0c0\uc784\ub77c\uc778(1\uc77c\ucc28 \uc7a5\uac70\ub9ac → 2\uc77c\ucc28 \ub2e8\uac70\ub9ac)\uc5d0 \ub9de\ucdb0 \uc7ac\ubc30\uc5f4\ud558\uace0 \ubd84\uc11d\ud55c \uacb0\uacfc\uc785\ub2c8\ub2e4.\n <\/p>\n<div class=\"table-container overflow-x-auto bg-white border border-slate-200 rounded-xl shadow-sm mb-5\">\n<table class=\"w-full text-sm text-left whitespace-nowrap\">\n<thead class=\"text-xs text-slate-500 bg-slate-50 border-b border-slate-200\">\n<tr>\n<th class=\"px-4 py-3 font-semibold\">\uad6c\ubd84<\/th>\n<th class=\"px-4 py-3 font-semibold\">\uac70\ub9ac\/\uc2dc\uac04<\/th>\n<th class=\"px-4 py-3 font-semibold\">\uc18c\ubaa8 \uce7c\ub85c\ub9ac<\/th>\n<th class=\"px-4 py-3 font-semibold\">TSS(\ud6c8\ub828 \ubd80\ud558)<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"divide-y divide-slate-100\">\n<tr class=\"hover:bg-slate-50 transition-colors\">\n<td class=\"px-4 py-3 font-medium text-slate-800\">Day 1 <span class=\"text-xs text-slate-400 block font-normal\">\uc7a5\uac70\ub9ac \uad6c\uac04<\/span><\/td>\n<td class=\"px-4 py-3\">24.34 km<br \/><span class=\"text-xs text-slate-400\">16\uc2dc\uac04 00\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 font-semibold text-orange-500\">6,867 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-red-100 text-red-700 rounded-md font-bold\">898<\/span><\/td>\n<\/tr>\n<tr class=\"hover:bg-slate-50 transition-colors\">\n<td class=\"px-4 py-3 font-medium text-slate-800\">Day 2 <span class=\"text-xs text-slate-400 block font-normal\">\ud558\uc0b0\/\uc794\uc5ec \uad6c\uac04<\/span><\/td>\n<td class=\"px-4 py-3\">13.42 km<br \/><span class=\"text-xs text-slate-400\">11\uc2dc\uac04 01\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 font-semibold text-orange-500\">3,320 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-orange-100 text-orange-700 rounded-md font-bold\">477<\/span><\/td>\n<\/tr>\n<tr class=\"bg-slate-50 font-bold\">\n<td class=\"px-4 py-3 text-slate-900\">Total<\/td>\n<td class=\"px-4 py-3 text-slate-900\">37.76 km<br \/><span class=\"text-xs text-slate-500 font-normal\">27\uc2dc\uac04 01\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 text-orange-600\">10,187 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-rose-600 text-white rounded-md\">1,375<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<div class=\"bg-blue-50 border border-blue-100 rounded-xl p-4 shadow-sm\">\n<h3 class=\"text-sm font-bold text-blue-900 mb-2 flex items-center\">\n <i class=\"fa-solid fa-lightbulb text-yellow-500 mr-2\"><\/i> \uc0dd\ub9ac\ud559\uc801 \ub370\uc774\ud130 \ud574\uc11d<br \/>\n <\/h3>\n<ul class=\"text-sm text-blue-800 space-y-3 leading-relaxed\">\n<li><strong class=\"text-blue-900\">\uae00\ub9ac\ucf54\uac90 \uace0\uac08\uacfc \uc0ac\ud22c:<\/strong> Day 1\uc5d0 \uc774\ubbf8 \uc131\uc778 \ub0a8\uc131 3\uc77c \uce58 \uae30\ucd08\ub300\uc0ac\ub7c9\uc5d0 \ub2ec\ud558\ub294 6,867kcal\ub97c \uc18c\ubaa8\ud588\uc2b5\ub2c8\ub2e4. \uc774\ub54c \uadfc\uc721\uacfc \uac04\uc5d0 \uc800\uc7a5\ub41c \uae00\ub9ac\ucf54\uac90\uc774 \uc644\uc804 \uace0\uac08(Hitting the wall)\ub418\uc5c8\uc73c\uba70, Day 2\ub294 \uc21c\uc218\ud558\uac8c \uadfc\uc721 \ub2e8\ubc31\uc9c8\uc744 \ubd84\ud574\ud574 \uc5d0\ub108\uc9c0\ub85c \uc4f0\ub294 ‘\ub2f9\uc2e0\uc0dd \ud569\uc131(Gluconeogenesis)’\uacfc \uccb4\uc9c0\ubc29 \uc5f0\uc18c\ub97c \ud1b5\ud574 \ubc84\ud2f4 \uadf9\uac15\uc758 \uc778\ub0b4 \uc0c1\ud0dc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong class=\"text-blue-900\">\ucd08\uace0\uac15\ub3c4 \ud6c8\ub828 \ubd80\ud558(TSS):<\/strong> \ucd1d TSS 1375\ub294 \uc77c\ubc18\uc801\uc778 \uace0\uac15\ub3c4 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc758 10\ubc30\ub97c \ud6cc\uca4d \ub118\ub294 \uc218\uce58\ub85c, \uadf9\uc2ec\ud55c \uc2e0\uccb4\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uadfc\uc721 \ubd84\ud574(Catabolism) \uc704\ud5d8\uc744 \ub0b4\ud3ec\ud569\ub2c8\ub2e4. \ucd08\uacfc \ud68c\ubcf5 \ubaa8\ub4dc\ub85c \uc804\ud658\ud558\uae30 \uc704\ud55c \uac15\ub825\ud55c \uc601\uc591 \ucc98\ubc29\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul><\/div>\n<\/section>\n<div class=\"h-px bg-slate-200 mx-5 my-2\"><\/div>\n<p> <\/p>\n<section class=\"px-5 py-6\">\n<div class=\"flex items-center mb-4\">\n<div class=\"w-8 h-8 rounded-lg bg-emerald-100 text-emerald-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-scale-balanced\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">2. \uccb4\uc131\ubd84(InBody) \ubcc0\ud654 \ubd84\uc11d<\/h2>\n<\/p><\/div>\n<div class=\"grid grid-cols-3 gap-3 mb-5\">\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uccb4\uc911 \ubcc0\ud654<\/div>\n<div class=\"text-lg font-bold text-slate-800\">+1.5<span class=\"text-sm font-normal text-slate-500\">kg<\/span><\/div>\n<\/p><\/div>\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uace8\uaca9\uadfc\ub7c9<\/div>\n<div class=\"text-lg font-bold text-emerald-600\">+0.6<span class=\"text-sm font-normal text-emerald-500\">kg<\/span><\/div>\n<\/p><\/div>\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uccb4\uc9c0\ubc29\ub960<\/div>\n<div class=\"text-lg font-bold text-blue-600\">-0.4<span class=\"text-sm font-normal text-blue-500\">%p<\/span><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-slate-50 border border-slate-200 rounded-xl p-4 text-sm text-slate-700 leading-relaxed shadow-sm\">\n<p class=\"mb-2\"><strong class=\"text-slate-900\">“10,000kcal\ub97c \uc18c\ubaa8\ud588\ub294\ub370 \uccb4\uc911\uacfc \uadfc\uc721\ub7c9\uc774 \ub298\uc5b4\ub09c \uc774\uc720\ub294?”<\/strong><\/p>\n<p>\uce21\uc815\ub41c \uccb4\uc911\uacfc \uadfc\uc721\ub7c9 \uc99d\uac00\ub294 \uc804\ud615\uc801\uc778 <strong>‘\uc6b4\ub3d9\uc131 \ubd80\uc885(Exercise-induced Edema)’<\/strong>\uc785\ub2c8\ub2e4. \uc7a5\uac70\ub9ac \ud558\uc911\uc73c\ub85c \uc778\ud574 \ud558\uccb4 \uadfc\uc721\uc5d0 \ubbf8\uc138 \ud30c\uc5f4(Micro-tears)\uc774 \ubc1c\uc0dd\ud588\uace0, \uc2e0\uccb4\ub294 \uc774\ub97c \ubcf5\uad6c\ud558\uae30 \uc704\ud574 \uccb4\uc218\ubd84\uacfc \ud608\ub958\ub97c \ud558\uccb4\ub85c \ub300\ub7c9 \uc774\ub3d9\uc2dc\ucf30\uc2b5\ub2c8\ub2e4.<\/p>\n<p class=\"mt-2 text-slate-500 text-xs\">\u203b \uccb4\uc131\ubd84 \ubd84\uc11d\uae30\ub294 \uccb4\uc218\ubd84\uc744 \uadfc\uc721\uc73c\ub85c \uc778\uc2dd\ud558\ubbc0\ub85c \uadfc\uc721\ub7c9\uc774 \uae09\uc99d\ud55c \uac83\uc73c\ub85c \uce21\uc815\ub429\ub2c8\ub2e4. \uc218\uc77c \ub0b4 \ubd80\uc885\uc774 \ube60\uc9c0\uba74 \uc2e4\uc81c \uccb4\uc911\uacfc \uadfc\uc721\ub7c9\uc774 \ub4dc\ub7ec\ub098\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<\/section>\n<p> <\/p>\n<section class=\"px-5 py-6 bg-slate-900 text-white mt-4 rounded-t-[2.5rem]\">\n<div class=\"flex items-center mb-6 pt-2\">\n<div class=\"w-8 h-8 rounded-lg bg-white\/10 text-white flex items-center justify-center mr-3 shadow-sm backdrop-blur-md border border-white\/20\">\n <i class=\"fa-solid fa-utensils\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold\">3. \uc815\ubc00 \uc601\uc591 \uacf5\uae09 \uc194\ub8e8\uc158<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-300 mb-6 leading-relaxed\">\n \ud604\uc7ac \uc2e0\uccb4\ub294 \ub2e4\uc774\uc5b4\ud2b8\uac00 \uc544\ub2cc <strong>‘\uc758\ub3c4\uc801 \uc720\uc9c0 \ubcf4\uc218(Re-feed)’<\/strong>\uac00 \ud544\uc694\ud55c \uc0c1\ud0dc\uc785\ub2c8\ub2e4. \uc77c\uc77c \uc5d0\ub108\uc9c0 \uc694\uad6c\ub7c9(TDEE)\uacfc \ucd08\uacfc \ud68c\ubcf5 \ub300\uc0ac\ub7c9\uc744 \ud569\uc0b0\ud55c \uc815\ubc00 \uce7c\ub85c\ub9ac\ub97c \ucc98\ubc29\ud569\ub2c8\ub2e4.\n <\/p>\n<p> <\/p>\n<div class=\"bg-slate-800\/50 border border-slate-700 rounded-xl p-4 mb-6\">\n<h3 class=\"text-sm font-semibold text-slate-200 mb-3 border-b border-slate-700 pb-2\">\ud68c\ubcf5 \uce7c\ub85c\ub9ac \uc0b0\ucd9c \ubaa8\ub378\ub9c1 (\ucee4\ub2dd\ud584 \uacf5\uc2dd \uc801\uc6a9)<\/h3>\n<div class=\"space-y-2 text-sm text-slate-400\">\n<div class=\"flex justify-between\">\n <span>\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)<\/span><br \/>\n <span class=\"text-slate-200\">1,912 kcal<\/span>\n <\/div>\n<div class=\"flex justify-between\">\n <span>\uc77c\uc0c1 \ud65c\ub3d9 \ub300\uc0ac\ub7c9 (20%)<\/span><br \/>\n <span class=\"text-slate-200\">+ 382 kcal<\/span>\n <\/div>\n<div class=\"flex justify-between\">\n <span>\ucd08\uacfc \uc0b0\uc18c \uc18c\ubaa8(EPOC) \ubcf5\uad6c<\/span><br \/>\n <span class=\"text-slate-200\">+ 500 kcal \uc774\uc0c1<\/span>\n <\/div>\n<div class=\"pt-2 mt-2 border-t border-slate-700 flex justify-between font-bold text-base\">\n <span class=\"text-emerald-400\">\uad8c\uc7a5 \uc12d\ucde8 \uce7c\ub85c\ub9ac<\/span><br \/>\n <span class=\"text-emerald-400\">2,800 ~ 3,000 kcal<\/span>\n <\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<h3 class=\"text-sm font-semibold text-slate-200 mb-3\">\uac70\uc2dc \uc601\uc591\uc18c(Macro) \uc815\ubc00 \ubd84\ud560<\/h3>\n<div class=\"space-y-4 mb-6\">\n <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-blue-300\">\ud0c4\uc218\ud654\ubb3c (Carbs)<\/span><br \/>\n <span class=\"text-slate-300\">380g (1,520 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-blue-400 h-2 rounded-full\" style=\"width: 50%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\uace0\uac08\ub41c \uadfc\uc721 \uae00\ub9ac\ucf54\uac90 \ud0f1\ud06c \ucda9\uc804 \ubc0f \uadfc\uc190\uc2e4 \ubc29\uc5b4<\/p>\n<\/p><\/div>\n<p> <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-rose-300\">\ub2e8\ubc31\uc9c8 (Protein)<\/span><br \/>\n <span class=\"text-slate-300\">180g (720 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-rose-400 h-2 rounded-full\" style=\"width: 25%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\uc190\uc0c1\ub41c \ud558\uccb4 \uadfc\uc12c\uc720 \ubcf5\uad6c (\uccb4\uc911 kg\ub2f9 2.5g \uc138\ud305)<\/p>\n<\/p><\/div>\n<p> <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-amber-300\">\uc9c0\ubc29 (Fat)<\/span><br \/>\n <span class=\"text-slate-300\">84g (760 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-amber-400 h-2 rounded-full\" style=\"width: 25%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\ud638\ub974\ubaac \uccb4\uacc4 \uc815\uc0c1\ud654 \ubc0f \uad00\uc808 \uc5fc\uc99d \uc644\ud654<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-slate-800 rounded-xl p-4 text-sm border-l-4 border-emerald-500\">\n<p class=\"text-slate-300\"><strong class=\"text-emerald-400\">\uc2dd\ub2e8 \ucd94\ucc9c:<\/strong> \uc624\ub298\uc740 \ud770\uc300\ubc25, \uac10\uc790 \ub4f1 \ud761\uc218\uac00 \ube60\ub978 \ud0c4\uc218\ud654\ubb3c\uc774 \ud68c\ubcf5\uc5d0 \uc720\ub9ac\ud569\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc740 \uc18c\uace0\uae30 \uc6b0\ub454\uc0b4\uc774\ub098 \uc5f0\uc5b4(\ud56d\uc5fc \uc791\uc6a9)\ub97c \ucd94\ucc9c\ud558\uba70 4\ub07c\ub85c \ub098\ub204\uc5b4 \ud761\uc218\uc728\uc744 \ub192\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<\/section>\n<p> <\/p>\n<section class=\"px-5 py-8 bg-slate-100\">\n<div class=\"flex items-center mb-5\">\n<div class=\"w-8 h-8 rounded-lg bg-indigo-100 text-indigo-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-bed-pulse\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">4. \uc561\ud2f0\ube0c \ub808\uc2a4\ud2b8 \ud504\ub85c\ud1a0\ucf5c<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-600 mb-5\">\n \ucd08\uace0\uac15\ub3c4 \ud6c8\ub828 \uc9c1\ud6c4 48\uc2dc\uac04 \ub0b4\uc5d0\ub294 \uc6e8\uc774\ud2b8\ub098 \uc720\uc0b0\uc18c\ub97c \uae08\uc9c0\ud558\uace0 \uc624\uc9c1 <strong>\uc218\ub3d9\uc801 \ud68c\ubcf5(Passive & Active Rest)<\/strong>\uc5d0 \uc9d1\uc911\ud574\uc57c \ud569\ub2c8\ub2e4.\n <\/p>\n<div class=\"space-y-4\">\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-child text-indigo-500 mr-2\"><\/i>\uc7a5\uacbd\uc778\ub300 & \ub300\ud1f4\uc0ac\ub450 \uc774\uc644<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\ubb34\ub98e \uc8fc\ubcc0 \uc778\ub300\uac00 \ubee3\ubee3\ud574\uc9c4 \uc0c1\ud0dc\uc785\ub2c8\ub2e4. \ud3fc\ub864\ub7ec\ub97c \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd\uc5d0 \ub300\uace0 \uccb4\uc911\uc744 \uc2e4\uc5b4 1\ucd08\uc5d0 1cm \uc774\ub3d9\ud55c\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc544\uc8fc \ucc9c\ucc9c\ud788 2\ubd84\uac04 \ub864\ub9c1\ud569\ub2c8\ub2e4. \uac15\ud55c \ud1b5\uc99d \ubd80\uc704\uc5d0\uc11c\ub294 \ud638\ud761\ub9cc \uc720\uc9c0\ud558\uba70 \uba48\ucda5\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-shoe-prints text-indigo-500 mr-2\"><\/i>\ube44\ubcf5\uadfc(\uc885\uc544\ub9ac) \ud38c\ud551<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\ud558\uccb4\ub85c \uc3e0\ub824 \uace0\uc5ec\uc788\ub294 \ud608\uc561(\ubd80\uc885)\uc744 \uc2ec\uc7a5\uc73c\ub85c \uc62c\ub824\ubcf4\ub0b4\uc57c \ud569\ub2c8\ub2e4. \uc885\uc544\ub9ac\ub97c \ud3fc\ub864\ub7ec\uc5d0 \uc5b9\uace0 \uc88c\uc6b0\ub85c \ube44\ube44\uba70 \ubb49\uce5c \uadfc\uc721\uc758 \uacb0\uc744 \ub04a\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-moon text-indigo-500 mr-2\"><\/i>\ucee8\ub514\uc154\ub2dd \ubc0f \uc218\uba74<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\uc218\uba74\uc740 \ucd5c\uace0\uc758 \ud638\ub974\ubaac \ubd84\ube44\uae30\uc785\ub2c8\ub2e4. \ucde8\uce68 \uc804 \ub530\ub73b\ud55c \ubb3c(38~40\ub3c4)\ub85c 15\ubd84\uac04 \ud558\ubc18\uc2e0 \ubc18\uc2e0\uc695\uc744 \ud558\uc5ec \ud608\uad00\uc744 \ud655\uc7a5\uc2dc\ud0a8 \ud6c4 7~8\uc2dc\uac04\uc758 \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc2ed\uc2dc\uc624.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/section>\n<p> <\/main><\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d \ubc0f \ud68c\ubcf5 \uc194\ub8e8\uc158 DATA SCIENCE REPORT \uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d& \uc815\ubc00 \ud68c\ubcf5 \uc194\ub8e8\uc158 \uc2a4\ub9c8\ud2b8 \uc6cc\uce58 \ubc0f \uccb4\uc131\ubd84 \ub370\uc774\ud130 \uae30\ubc18 \uc0dd\ub9ac\ud559\uc801 \ubd84\uc11d 1. \uc885\uc8fc \ub370\uc774\ud130 \ud1b5\ud569 \ubd84\uc11d \uce21\uc815\ub41c \ub370\uc774\ud130\ub97c \uc2e4\uc81c \ud0c0\uc784\ub77c\uc778(1\uc77c\ucc28 \uc7a5\uac70\ub9ac → 2\uc77c\ucc28 \ub2e8\uac70\ub9ac)\uc5d0 \ub9de\ucdb0 \uc7ac\ubc30\uc5f4\ud558\uace0 \ubd84\uc11d\ud55c \uacb0\uacfc\uc785\ub2c8\ub2e4. \uad6c\ubd84 \uac70\ub9ac\/\uc2dc\uac04 \uc18c\ubaa8 \uce7c\ub85c\ub9ac TSS(\ud6c8\ub828 \ubd80\ud558) Day 1 \uc7a5\uac70\ub9ac \uad6c\uac04 24.34 km16\uc2dc\uac04 00\ubd84 […]<\/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-207","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207","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=207"}],"version-history":[{"count":1,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions"}],"predecessor-version":[{"id":208,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions\/208"}],"wp:attachment":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":207,"date":"2026-06-07T01:36:30","date_gmt":"2026-06-07T01:36:30","guid":{"rendered":"https:\/\/www.ldw8075.synology.me\/?page_id=207"},"modified":"2026-06-07T01:36:30","modified_gmt":"2026-06-07T01:36:30","slug":"%ec%a2%85%ec%a3%bc-%ed%9b%84-%ed%9a%8c%eb%b3%b5%ec%86%94%eb%a3%a8%ec%85%98","status":"publish","type":"page","link":"https:\/\/www.ldw8075.synology.me\/?page_id=207","title":{"rendered":"\uc885\uc8fc \ud6c4 \ud68c\ubcf5\uc194\ub8e8\uc158"},"content":{"rendered":"

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\n \uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d \ubc0f \ud68c\ubcf5 \uc194\ub8e8\uc158<\/title><br \/>\n <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script>\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Inter:wght@300;400;600;800&display=swap\" rel=\"stylesheet\">\n <link rel=\"stylesheet\" href=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/font-awesome\/6.4.0\/css\/all.min.css\">\n<style>\n body { font-family: 'Inter', -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, \"Helvetica Neue\", Arial, sans-serif; }\n .gradient-text {\n background: linear-gradient(90deg, #3b82f6, #10b981);\n -webkit-background-clip: text;\n -webkit-text-fill-color: transparent;\n }\n .table-container::-webkit-scrollbar { height: 6px; }\n .table-container::-webkit-scrollbar-thumb { background: #cbd5e1; border-radius: 4px; }\n .table-container::-webkit-scrollbar-track { background: #f1f5f9; }\n <\/style>\n<p><\/head><br \/>\n<body class=\"bg-slate-100 text-slate-800 antialiased selection:bg-blue-200 selection:text-blue-900\"><\/p>\n<p> <main class=\"max-w-md mx-auto bg-white min-h-screen shadow-2xl overflow-hidden relative pb-12\"><\/p>\n<p> <\/p>\n<header class=\"relative bg-slate-900 text-white pt-12 pb-8 px-6 overflow-hidden\">\n<div class=\"absolute inset-0 opacity-20\">\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1542224566-6e85f2e6772f?q=80&w=800&auto=format&fit=crop\" alt=\"Mountain Background\" class=\"w-full h-full object-cover\">\n <\/div>\n<div class=\"absolute inset-0 bg-gradient-to-t from-slate-900 via-slate-900\/80 to-transparent\"><\/div>\n<div class=\"relative z-10\">\n<div class=\"inline-block px-3 py-1 bg-blue-500\/20 text-blue-300 rounded-full text-xs font-semibold tracking-wider mb-3 backdrop-blur-sm border border-blue-400\/30\">\n DATA SCIENCE REPORT\n <\/div>\n<h1 class=\"text-2xl font-bold leading-tight mb-2\">\uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d<br \/>& \uc815\ubc00 \ud68c\ubcf5 \uc194\ub8e8\uc158<\/h1>\n<p class=\"text-slate-400 text-sm\">\uc2a4\ub9c8\ud2b8 \uc6cc\uce58 \ubc0f \uccb4\uc131\ubd84 \ub370\uc774\ud130 \uae30\ubc18 \uc0dd\ub9ac\ud559\uc801 \ubd84\uc11d<\/p>\n<\/p><\/div>\n<\/header>\n<p> <\/p>\n<section class=\"px-5 py-6\">\n<div class=\"flex items-center mb-4\">\n<div class=\"w-8 h-8 rounded-lg bg-blue-100 text-blue-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-stopwatch\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">1. \uc885\uc8fc \ub370\uc774\ud130 \ud1b5\ud569 \ubd84\uc11d<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-600 mb-4\">\n \uce21\uc815\ub41c \ub370\uc774\ud130\ub97c \uc2e4\uc81c \ud0c0\uc784\ub77c\uc778(1\uc77c\ucc28 \uc7a5\uac70\ub9ac → 2\uc77c\ucc28 \ub2e8\uac70\ub9ac)\uc5d0 \ub9de\ucdb0 \uc7ac\ubc30\uc5f4\ud558\uace0 \ubd84\uc11d\ud55c \uacb0\uacfc\uc785\ub2c8\ub2e4.\n <\/p>\n<div class=\"table-container overflow-x-auto bg-white border border-slate-200 rounded-xl shadow-sm mb-5\">\n<table class=\"w-full text-sm text-left whitespace-nowrap\">\n<thead class=\"text-xs text-slate-500 bg-slate-50 border-b border-slate-200\">\n<tr>\n<th class=\"px-4 py-3 font-semibold\">\uad6c\ubd84<\/th>\n<th class=\"px-4 py-3 font-semibold\">\uac70\ub9ac\/\uc2dc\uac04<\/th>\n<th class=\"px-4 py-3 font-semibold\">\uc18c\ubaa8 \uce7c\ub85c\ub9ac<\/th>\n<th class=\"px-4 py-3 font-semibold\">TSS(\ud6c8\ub828 \ubd80\ud558)<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"divide-y divide-slate-100\">\n<tr class=\"hover:bg-slate-50 transition-colors\">\n<td class=\"px-4 py-3 font-medium text-slate-800\">Day 1 <span class=\"text-xs text-slate-400 block font-normal\">\uc7a5\uac70\ub9ac \uad6c\uac04<\/span><\/td>\n<td class=\"px-4 py-3\">24.34 km<br \/><span class=\"text-xs text-slate-400\">16\uc2dc\uac04 00\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 font-semibold text-orange-500\">6,867 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-red-100 text-red-700 rounded-md font-bold\">898<\/span><\/td>\n<\/tr>\n<tr class=\"hover:bg-slate-50 transition-colors\">\n<td class=\"px-4 py-3 font-medium text-slate-800\">Day 2 <span class=\"text-xs text-slate-400 block font-normal\">\ud558\uc0b0\/\uc794\uc5ec \uad6c\uac04<\/span><\/td>\n<td class=\"px-4 py-3\">13.42 km<br \/><span class=\"text-xs text-slate-400\">11\uc2dc\uac04 01\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 font-semibold text-orange-500\">3,320 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-orange-100 text-orange-700 rounded-md font-bold\">477<\/span><\/td>\n<\/tr>\n<tr class=\"bg-slate-50 font-bold\">\n<td class=\"px-4 py-3 text-slate-900\">Total<\/td>\n<td class=\"px-4 py-3 text-slate-900\">37.76 km<br \/><span class=\"text-xs text-slate-500 font-normal\">27\uc2dc\uac04 01\ubd84<\/span><\/td>\n<td class=\"px-4 py-3 text-orange-600\">10,187 kcal<\/td>\n<td class=\"px-4 py-3\"><span class=\"px-2 py-1 bg-rose-600 text-white rounded-md\">1,375<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<div class=\"bg-blue-50 border border-blue-100 rounded-xl p-4 shadow-sm\">\n<h3 class=\"text-sm font-bold text-blue-900 mb-2 flex items-center\">\n <i class=\"fa-solid fa-lightbulb text-yellow-500 mr-2\"><\/i> \uc0dd\ub9ac\ud559\uc801 \ub370\uc774\ud130 \ud574\uc11d<br \/>\n <\/h3>\n<ul class=\"text-sm text-blue-800 space-y-3 leading-relaxed\">\n<li><strong class=\"text-blue-900\">\uae00\ub9ac\ucf54\uac90 \uace0\uac08\uacfc \uc0ac\ud22c:<\/strong> Day 1\uc5d0 \uc774\ubbf8 \uc131\uc778 \ub0a8\uc131 3\uc77c \uce58 \uae30\ucd08\ub300\uc0ac\ub7c9\uc5d0 \ub2ec\ud558\ub294 6,867kcal\ub97c \uc18c\ubaa8\ud588\uc2b5\ub2c8\ub2e4. \uc774\ub54c \uadfc\uc721\uacfc \uac04\uc5d0 \uc800\uc7a5\ub41c \uae00\ub9ac\ucf54\uac90\uc774 \uc644\uc804 \uace0\uac08(Hitting the wall)\ub418\uc5c8\uc73c\uba70, Day 2\ub294 \uc21c\uc218\ud558\uac8c \uadfc\uc721 \ub2e8\ubc31\uc9c8\uc744 \ubd84\ud574\ud574 \uc5d0\ub108\uc9c0\ub85c \uc4f0\ub294 ‘\ub2f9\uc2e0\uc0dd \ud569\uc131(Gluconeogenesis)’\uacfc \uccb4\uc9c0\ubc29 \uc5f0\uc18c\ub97c \ud1b5\ud574 \ubc84\ud2f4 \uadf9\uac15\uc758 \uc778\ub0b4 \uc0c1\ud0dc\uc785\ub2c8\ub2e4.<\/li>\n<li><strong class=\"text-blue-900\">\ucd08\uace0\uac15\ub3c4 \ud6c8\ub828 \ubd80\ud558(TSS):<\/strong> \ucd1d TSS 1375\ub294 \uc77c\ubc18\uc801\uc778 \uace0\uac15\ub3c4 \uc6e8\uc774\ud2b8 \ud2b8\ub808\uc774\ub2dd\uc758 10\ubc30\ub97c \ud6cc\uca4d \ub118\ub294 \uc218\uce58\ub85c, \uadf9\uc2ec\ud55c \uc2e0\uccb4\uc801 \uc2a4\ud2b8\ub808\uc2a4\uc640 \uadfc\uc721 \ubd84\ud574(Catabolism) \uc704\ud5d8\uc744 \ub0b4\ud3ec\ud569\ub2c8\ub2e4. \ucd08\uacfc \ud68c\ubcf5 \ubaa8\ub4dc\ub85c \uc804\ud658\ud558\uae30 \uc704\ud55c \uac15\ub825\ud55c \uc601\uc591 \ucc98\ubc29\uc774 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/li>\n<\/ul><\/div>\n<\/section>\n<div class=\"h-px bg-slate-200 mx-5 my-2\"><\/div>\n<p> <\/p>\n<section class=\"px-5 py-6\">\n<div class=\"flex items-center mb-4\">\n<div class=\"w-8 h-8 rounded-lg bg-emerald-100 text-emerald-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-scale-balanced\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">2. \uccb4\uc131\ubd84(InBody) \ubcc0\ud654 \ubd84\uc11d<\/h2>\n<\/p><\/div>\n<div class=\"grid grid-cols-3 gap-3 mb-5\">\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uccb4\uc911 \ubcc0\ud654<\/div>\n<div class=\"text-lg font-bold text-slate-800\">+1.5<span class=\"text-sm font-normal text-slate-500\">kg<\/span><\/div>\n<\/p><\/div>\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uace8\uaca9\uadfc\ub7c9<\/div>\n<div class=\"text-lg font-bold text-emerald-600\">+0.6<span class=\"text-sm font-normal text-emerald-500\">kg<\/span><\/div>\n<\/p><\/div>\n<div class=\"bg-white border border-slate-200 rounded-xl p-3 text-center shadow-sm\">\n<div class=\"text-xs text-slate-500 mb-1\">\uccb4\uc9c0\ubc29\ub960<\/div>\n<div class=\"text-lg font-bold text-blue-600\">-0.4<span class=\"text-sm font-normal text-blue-500\">%p<\/span><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-slate-50 border border-slate-200 rounded-xl p-4 text-sm text-slate-700 leading-relaxed shadow-sm\">\n<p class=\"mb-2\"><strong class=\"text-slate-900\">“10,000kcal\ub97c \uc18c\ubaa8\ud588\ub294\ub370 \uccb4\uc911\uacfc \uadfc\uc721\ub7c9\uc774 \ub298\uc5b4\ub09c \uc774\uc720\ub294?”<\/strong><\/p>\n<p>\uce21\uc815\ub41c \uccb4\uc911\uacfc \uadfc\uc721\ub7c9 \uc99d\uac00\ub294 \uc804\ud615\uc801\uc778 <strong>‘\uc6b4\ub3d9\uc131 \ubd80\uc885(Exercise-induced Edema)’<\/strong>\uc785\ub2c8\ub2e4. \uc7a5\uac70\ub9ac \ud558\uc911\uc73c\ub85c \uc778\ud574 \ud558\uccb4 \uadfc\uc721\uc5d0 \ubbf8\uc138 \ud30c\uc5f4(Micro-tears)\uc774 \ubc1c\uc0dd\ud588\uace0, \uc2e0\uccb4\ub294 \uc774\ub97c \ubcf5\uad6c\ud558\uae30 \uc704\ud574 \uccb4\uc218\ubd84\uacfc \ud608\ub958\ub97c \ud558\uccb4\ub85c \ub300\ub7c9 \uc774\ub3d9\uc2dc\ucf30\uc2b5\ub2c8\ub2e4.<\/p>\n<p class=\"mt-2 text-slate-500 text-xs\">\u203b \uccb4\uc131\ubd84 \ubd84\uc11d\uae30\ub294 \uccb4\uc218\ubd84\uc744 \uadfc\uc721\uc73c\ub85c \uc778\uc2dd\ud558\ubbc0\ub85c \uadfc\uc721\ub7c9\uc774 \uae09\uc99d\ud55c \uac83\uc73c\ub85c \uce21\uc815\ub429\ub2c8\ub2e4. \uc218\uc77c \ub0b4 \ubd80\uc885\uc774 \ube60\uc9c0\uba74 \uc2e4\uc81c \uccb4\uc911\uacfc \uadfc\uc721\ub7c9\uc774 \ub4dc\ub7ec\ub098\uac8c \ub429\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<\/section>\n<p> <\/p>\n<section class=\"px-5 py-6 bg-slate-900 text-white mt-4 rounded-t-[2.5rem]\">\n<div class=\"flex items-center mb-6 pt-2\">\n<div class=\"w-8 h-8 rounded-lg bg-white\/10 text-white flex items-center justify-center mr-3 shadow-sm backdrop-blur-md border border-white\/20\">\n <i class=\"fa-solid fa-utensils\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold\">3. \uc815\ubc00 \uc601\uc591 \uacf5\uae09 \uc194\ub8e8\uc158<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-300 mb-6 leading-relaxed\">\n \ud604\uc7ac \uc2e0\uccb4\ub294 \ub2e4\uc774\uc5b4\ud2b8\uac00 \uc544\ub2cc <strong>‘\uc758\ub3c4\uc801 \uc720\uc9c0 \ubcf4\uc218(Re-feed)’<\/strong>\uac00 \ud544\uc694\ud55c \uc0c1\ud0dc\uc785\ub2c8\ub2e4. \uc77c\uc77c \uc5d0\ub108\uc9c0 \uc694\uad6c\ub7c9(TDEE)\uacfc \ucd08\uacfc \ud68c\ubcf5 \ub300\uc0ac\ub7c9\uc744 \ud569\uc0b0\ud55c \uc815\ubc00 \uce7c\ub85c\ub9ac\ub97c \ucc98\ubc29\ud569\ub2c8\ub2e4.\n <\/p>\n<p> <\/p>\n<div class=\"bg-slate-800\/50 border border-slate-700 rounded-xl p-4 mb-6\">\n<h3 class=\"text-sm font-semibold text-slate-200 mb-3 border-b border-slate-700 pb-2\">\ud68c\ubcf5 \uce7c\ub85c\ub9ac \uc0b0\ucd9c \ubaa8\ub378\ub9c1 (\ucee4\ub2dd\ud584 \uacf5\uc2dd \uc801\uc6a9)<\/h3>\n<div class=\"space-y-2 text-sm text-slate-400\">\n<div class=\"flex justify-between\">\n <span>\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)<\/span><br \/>\n <span class=\"text-slate-200\">1,912 kcal<\/span>\n <\/div>\n<div class=\"flex justify-between\">\n <span>\uc77c\uc0c1 \ud65c\ub3d9 \ub300\uc0ac\ub7c9 (20%)<\/span><br \/>\n <span class=\"text-slate-200\">+ 382 kcal<\/span>\n <\/div>\n<div class=\"flex justify-between\">\n <span>\ucd08\uacfc \uc0b0\uc18c \uc18c\ubaa8(EPOC) \ubcf5\uad6c<\/span><br \/>\n <span class=\"text-slate-200\">+ 500 kcal \uc774\uc0c1<\/span>\n <\/div>\n<div class=\"pt-2 mt-2 border-t border-slate-700 flex justify-between font-bold text-base\">\n <span class=\"text-emerald-400\">\uad8c\uc7a5 \uc12d\ucde8 \uce7c\ub85c\ub9ac<\/span><br \/>\n <span class=\"text-emerald-400\">2,800 ~ 3,000 kcal<\/span>\n <\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<h3 class=\"text-sm font-semibold text-slate-200 mb-3\">\uac70\uc2dc \uc601\uc591\uc18c(Macro) \uc815\ubc00 \ubd84\ud560<\/h3>\n<div class=\"space-y-4 mb-6\">\n <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-blue-300\">\ud0c4\uc218\ud654\ubb3c (Carbs)<\/span><br \/>\n <span class=\"text-slate-300\">380g (1,520 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-blue-400 h-2 rounded-full\" style=\"width: 50%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\uace0\uac08\ub41c \uadfc\uc721 \uae00\ub9ac\ucf54\uac90 \ud0f1\ud06c \ucda9\uc804 \ubc0f \uadfc\uc190\uc2e4 \ubc29\uc5b4<\/p>\n<\/p><\/div>\n<p> <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-rose-300\">\ub2e8\ubc31\uc9c8 (Protein)<\/span><br \/>\n <span class=\"text-slate-300\">180g (720 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-rose-400 h-2 rounded-full\" style=\"width: 25%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\uc190\uc0c1\ub41c \ud558\uccb4 \uadfc\uc12c\uc720 \ubcf5\uad6c (\uccb4\uc911 kg\ub2f9 2.5g \uc138\ud305)<\/p>\n<\/p><\/div>\n<p> <\/p>\n<div>\n<div class=\"flex justify-between text-sm mb-1\">\n <span class=\"font-medium text-amber-300\">\uc9c0\ubc29 (Fat)<\/span><br \/>\n <span class=\"text-slate-300\">84g (760 kcal)<\/span>\n <\/div>\n<div class=\"w-full bg-slate-700 rounded-full h-2\">\n<div class=\"bg-amber-400 h-2 rounded-full\" style=\"width: 25%\"><\/div>\n<\/p><\/div>\n<p class=\"text-xs text-slate-400 mt-1\">\ud638\ub974\ubaac \uccb4\uacc4 \uc815\uc0c1\ud654 \ubc0f \uad00\uc808 \uc5fc\uc99d \uc644\ud654<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-slate-800 rounded-xl p-4 text-sm border-l-4 border-emerald-500\">\n<p class=\"text-slate-300\"><strong class=\"text-emerald-400\">\uc2dd\ub2e8 \ucd94\ucc9c:<\/strong> \uc624\ub298\uc740 \ud770\uc300\ubc25, \uac10\uc790 \ub4f1 \ud761\uc218\uac00 \ube60\ub978 \ud0c4\uc218\ud654\ubb3c\uc774 \ud68c\ubcf5\uc5d0 \uc720\ub9ac\ud569\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc740 \uc18c\uace0\uae30 \uc6b0\ub454\uc0b4\uc774\ub098 \uc5f0\uc5b4(\ud56d\uc5fc \uc791\uc6a9)\ub97c \ucd94\ucc9c\ud558\uba70 4\ub07c\ub85c \ub098\ub204\uc5b4 \ud761\uc218\uc728\uc744 \ub192\uc5ec\uc57c \ud569\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<\/section>\n<p> <\/p>\n<section class=\"px-5 py-8 bg-slate-100\">\n<div class=\"flex items-center mb-5\">\n<div class=\"w-8 h-8 rounded-lg bg-indigo-100 text-indigo-600 flex items-center justify-center mr-3 shadow-sm\">\n <i class=\"fa-solid fa-bed-pulse\"><\/i>\n <\/div>\n<h2 class=\"text-lg font-bold text-slate-900\">4. \uc561\ud2f0\ube0c \ub808\uc2a4\ud2b8 \ud504\ub85c\ud1a0\ucf5c<\/h2>\n<\/p><\/div>\n<p class=\"text-sm text-slate-600 mb-5\">\n \ucd08\uace0\uac15\ub3c4 \ud6c8\ub828 \uc9c1\ud6c4 48\uc2dc\uac04 \ub0b4\uc5d0\ub294 \uc6e8\uc774\ud2b8\ub098 \uc720\uc0b0\uc18c\ub97c \uae08\uc9c0\ud558\uace0 \uc624\uc9c1 <strong>\uc218\ub3d9\uc801 \ud68c\ubcf5(Passive & Active Rest)<\/strong>\uc5d0 \uc9d1\uc911\ud574\uc57c \ud569\ub2c8\ub2e4.\n <\/p>\n<div class=\"space-y-4\">\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-child text-indigo-500 mr-2\"><\/i>\uc7a5\uacbd\uc778\ub300 & \ub300\ud1f4\uc0ac\ub450 \uc774\uc644<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\ubb34\ub98e \uc8fc\ubcc0 \uc778\ub300\uac00 \ubee3\ubee3\ud574\uc9c4 \uc0c1\ud0dc\uc785\ub2c8\ub2e4. \ud3fc\ub864\ub7ec\ub97c \ud5c8\ubc85\uc9c0 \ubc14\uae65\ucabd\uc5d0 \ub300\uace0 \uccb4\uc911\uc744 \uc2e4\uc5b4 1\ucd08\uc5d0 1cm \uc774\ub3d9\ud55c\ub2e4\ub294 \ub290\ub08c\uc73c\ub85c \uc544\uc8fc \ucc9c\ucc9c\ud788 2\ubd84\uac04 \ub864\ub9c1\ud569\ub2c8\ub2e4. \uac15\ud55c \ud1b5\uc99d \ubd80\uc704\uc5d0\uc11c\ub294 \ud638\ud761\ub9cc \uc720\uc9c0\ud558\uba70 \uba48\ucda5\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-shoe-prints text-indigo-500 mr-2\"><\/i>\ube44\ubcf5\uadfc(\uc885\uc544\ub9ac) \ud38c\ud551<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\ud558\uccb4\ub85c \uc3e0\ub824 \uace0\uc5ec\uc788\ub294 \ud608\uc561(\ubd80\uc885)\uc744 \uc2ec\uc7a5\uc73c\ub85c \uc62c\ub824\ubcf4\ub0b4\uc57c \ud569\ub2c8\ub2e4. \uc885\uc544\ub9ac\ub97c \ud3fc\ub864\ub7ec\uc5d0 \uc5b9\uace0 \uc88c\uc6b0\ub85c \ube44\ube44\uba70 \ubb49\uce5c \uadfc\uc721\uc758 \uacb0\uc744 \ub04a\uc5b4\uc90d\ub2c8\ub2e4.<\/p>\n<\/p><\/div>\n<div class=\"bg-white p-4 rounded-xl shadow-sm border border-slate-200\">\n<h3 class=\"font-bold text-slate-800 mb-1\"><i class=\"fa-solid fa-moon text-indigo-500 mr-2\"><\/i>\ucee8\ub514\uc154\ub2dd \ubc0f \uc218\uba74<\/h3>\n<p class=\"text-sm text-slate-600 leading-relaxed\">\uc218\uba74\uc740 \ucd5c\uace0\uc758 \ud638\ub974\ubaac \ubd84\ube44\uae30\uc785\ub2c8\ub2e4. \ucde8\uce68 \uc804 \ub530\ub73b\ud55c \ubb3c(38~40\ub3c4)\ub85c 15\ubd84\uac04 \ud558\ubc18\uc2e0 \ubc18\uc2e0\uc695\uc744 \ud558\uc5ec \ud608\uad00\uc744 \ud655\uc7a5\uc2dc\ud0a8 \ud6c4 7~8\uc2dc\uac04\uc758 \ucda9\ubd84\ud55c \uc218\uba74\uc744 \ucde8\ud558\uc2ed\uc2dc\uc624.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/section>\n<p> <\/main><\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d \ubc0f \ud68c\ubcf5 \uc194\ub8e8\uc158 DATA SCIENCE REPORT \uc124\uc545\uc0b0 \uc885\uc8fc \ub370\uc774\ud130 \ubd84\uc11d& \uc815\ubc00 \ud68c\ubcf5 \uc194\ub8e8\uc158 \uc2a4\ub9c8\ud2b8 \uc6cc\uce58 \ubc0f \uccb4\uc131\ubd84 \ub370\uc774\ud130 \uae30\ubc18 \uc0dd\ub9ac\ud559\uc801 \ubd84\uc11d 1. \uc885\uc8fc \ub370\uc774\ud130 \ud1b5\ud569 \ubd84\uc11d \uce21\uc815\ub41c \ub370\uc774\ud130\ub97c \uc2e4\uc81c \ud0c0\uc784\ub77c\uc778(1\uc77c\ucc28 \uc7a5\uac70\ub9ac → 2\uc77c\ucc28 \ub2e8\uac70\ub9ac)\uc5d0 \ub9de\ucdb0 \uc7ac\ubc30\uc5f4\ud558\uace0 \ubd84\uc11d\ud55c \uacb0\uacfc\uc785\ub2c8\ub2e4. \uad6c\ubd84 \uac70\ub9ac\/\uc2dc\uac04 \uc18c\ubaa8 \uce7c\ub85c\ub9ac TSS(\ud6c8\ub828 \ubd80\ud558) Day 1 \uc7a5\uac70\ub9ac \uad6c\uac04 24.34 km16\uc2dc\uac04 00\ubd84 […]<\/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-207","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207","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=207"}],"version-history":[{"count":1,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions"}],"predecessor-version":[{"id":208,"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=\/wp\/v2\/pages\/207\/revisions\/208"}],"wp:attachment":[{"href":"https:\/\/www.ldw8075.synology.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}