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ŒŽ ŠÔ ˆê —— •\
“ú•t —j“ú Run
(km)		 Bike
(km)		 Swim
(km)		 Walk
(km)		 Ž©—R—“1 Ž©—R—“2 ƒRƒƒ“ƒg—“
–Ú@•W 0.0 0.0 0.0 0.0 0.0 0.0
—Ý@Œv 450.2 0.0 0.0 0.0 0.0 0.0
Žc@‚è ™450.2 0.0 0.0 0.0 0.0 0.0
1 Sat 35.0 0.0 0.0 0.0 0.0 0.0 ‘’©@’²_ŽÐ[•Xì_ŽÐ‰•œB
ŒßŒã@LSD ‚QŽžŠÔ‹­B
2 Sun 23.0 0.0 0.0 0.0 0.0 0.0 21kmc1:23Œ30(3Œ58/km)
3 Mon 12.0 0.0 0.0 0.0 0.0 0.0 jog(5Œ00-5Œ20)
4 Tue 30.0 0.0 0.0 0.0 0.0 0.0 Œß‘O2kmi3Œ18-24j
@@@3kmi3Œ30-36-34jjog ¼–{‚³‚ñ
—[@jog
5 Wed 0.0 0.0 0.0 0.0 0.0 0.0 Š®‘S‹x—{
6 Thu 24.0 0.0 0.0 0.0 0.0 0.0 Œß‘Oc1km~5i3Œ00-04-06-06-06j
—[@ jogc9kmi6Œ00/kmj
7 Fri 10.0 0.0 0.0 0.0 0.0 0.0 jogB
8 Sat 10.0 0.0 0.0 0.0 0.0 0.0 jog{i1kmc3Œ33j
9 Sun 10.0 0.0 0.0 0.0 0.0 0.0 ’Jì^—ƒn[ƒt3km‚Ì•” 9•ª05•b
ƒJƒGƒ‹‚³‚ñA‚ª‚¿‚å‚Ò‚ñ‚³‚ñ‚É‘˜‹ö
Ž_Œ‡‚Ōߌ㓪’ÉBBB
10 Mon 31.0 0.0 0.0 0.0 0.0 0.0 ƒƒ“ƒO‘–30kmc2:05i4Œ10/kmj
11 Tue 15.0 0.0 0.0 0.0 0.0 0.0 jogB
12 Wed 13.0 0.0 0.0 0.0 0.0 0.0 ÃÝÎß8kmi3Œ36/kmj
13 Thu 0.0 0.0 0.0 0.0 0.0 0.0 Š®‘S‹x—{
14 Fri 12.0 0.0 0.0 0.0 0.0 0.0 jogB
15 Sat 5.0 0.0 0.0 0.0 0.0 0.0 jogBŽhŒƒ1kmc3Œ16
16 Sun 30.0 0.0 0.0 0.0 0.0 0.0 ƒtƒƒXƒgƒoƒCƒgƒ[ƒhƒŒ[ƒX
ƒn[ƒt1ŽžŠÔ13•ª22•bi3•ª28•b/kmj
—[•ûcjog8kmB
17 Mon 0.0 0.0 0.0 0.0 0.0 0.0 Š®‘S‹x—{
18 Tue 18.0 0.0 0.0 0.0 0.0 0.0 jogB 5Œ10-20/km
19 Wed 20.0 0.0 0.0 0.0 0.0 0.0 400mi1Œ15j~10@²ÝÀ°ÊÞÙ200m
200mi 34j~ 5
jog
20 Thu 0.0 0.0 0.0 0.0 0.0 0.0 Š®‘S‹x—{
21 Fri 11.0 0.0 0.0 0.0 0.0 0.0 jog11km(5Œ40/km)
‚»‚Ì‘¼ŽdŽ–‚Å10km’´•à‚¢‚½
22 Sat 11.0 0.0 0.0 0.0 0.0 0.0 jogB{iŽhŒƒ1kmc3Œ12j
23 Sun 30.0 0.0 0.0 0.0 0.0 0.0 ƒTƒ“ƒXƒ|ç—tƒ}ƒŠƒ“ƒ}ƒ‰ƒ\ƒ“
10kmc33Œ58i3Œ23/kmj
ŒßŒãLSD‚QŽžŠÔ”¼‚Å20kmBi7Œ30/kmj
24 Mon 5.0 0.0 0.0 0.0 0.0 0.0 ‰JBjogB
25 Tue 14.0 0.0 0.0 0.0 0.0 0.0 10kmPRc39Œ03i3Œ54j
26 Wed 16.0 0.0 0.0 0.0 0.0 0.0 BUjogc5Œ25¨5Œ00
27 Thu 0.0 0.0 0.0 0.0 0.0 0.0 Š®‘S‹x—{
28 Fri 9.0 0.0 0.0 0.0 0.0 0.0 jog
29 Sat 8.0 0.0 0.0 0.0 0.0 0.0 jogB
ŽhŒƒ1kmc3Œ11
30 Sun 42.2 0.0 0.0 0.0 0.0 0.0 Ÿ“c‘S‘ƒ}ƒ‰ƒ\ƒ“Bi’²®ƒŒ[ƒXj
ƒtƒ‹c2:46Œ58i3Œ57/kmj
y35kmTTc2:10Œ08i3Œ43/km)z
y7kmjog¸°ÙÀÞ³Ýc 36Œ50i5Œ20/kmjz
31 Mon 6.0 0.0 0.0 0.0 0.0 0.0 ”æ˜J”²‚«jog