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ŒŽ ŠΤ ˆκ —— •\ “ϊ•t —j“ϊ Run (km) Bike (km) Swim (km) Walk (km) Ž©—R—“1 Ž©—R—“2 ƒRƒƒ“ƒg—“ –ځ@•W 0.0 0.0 0.0 0.0 0.0 0.0 —݁@Œv 437.8 0.0 0.0 0.0 26.0 0.0 Žc@‚θ ™437.8 0.0 0.0 0.0 ™26.0 0.0 1 Tue 18.3 0.0 0.0 0.0 0.0 0.0 ε‘δŽsς‹ζ-‰κ–ΐ_ŽΠ- ‚̐XŒφ‰€- ‹ίŠ‚ΜƒNƒƒJƒ“ƒR[ƒX1.5kmx2Žό 6:01/km 2 Wed 21.6 0.0 0.0 0.0 0.0 0.0 ‹ίŠ‚ΜƒNƒƒJƒ“ƒR[ƒX1.5kmx14Žό 5:36/km 3 Thu 20.4 0.0 0.0 0.0 0.0 0.0 ε‘δŽsς‹ζ 6:03/km 4 Fri 40.3 0.0 0.0 0.0 7.0 0.0 c‹7Žόƒƒ“ƒO‘– 5:03/km 24:47-24:47-24:53-26:31-24:55-21:27-22:10 4Žό–Ϊ‚©‚ηA‚¨Run‚Ύ‚Ÿ‚Έ ‚Μ•ϋ‚Ζ 5 Sat 21.5 0.0 0.0 0.0 0.0 0.0 ‰Y˜a‰w-•ΚŠΐŒφ‰€1.5km ƒXƒ}ƒCƒ‹ƒ‰ƒ“ƒjƒ“ƒOƒNƒ‰ƒu‰Œwƒ‰ƒ“20km •ΚŠΐŒφ‰€-—ι’J‘ε“°-‰~ζ‰@-—^–μŒφ‰€- ‘εš ŽΠ-•Xμ_ŽΠ-’²_ŽΠ-•ΚŠΐŒφ‰€ 6 Sun 15.4 0.0 0.0 0.0 0.0 0.0 ‘哇¬ΌμŒφ‰€Jog 6:27/km 7 Mon 20.3 0.0 0.0 0.0 3.0 0.0 c‹3ŽόJog 6:22/km 31:13-31:55-31:53 8 Tue 20.3 0.0 0.0 0.0 3.0 0.0 c‹3ŽόJog 5:26/km 26:50-26:19-25:52 9 Wed 20.3 0.0 0.0 0.0 3.0 0.0 c‹3ŽόJog 5:25/km 26:09-26:06-25:53 10 Thu 10.3 0.0 0.0 0.0 1.0 0.0 c‹1ŽόJog 5:20/km 23:32 11 Fri 10.3 0.0 0.0 0.0 0.0 0.0 ΄Ÿ”’‰ΝŒφ‰€Jog 6:01/km 12 Sat 13.7 0.0 0.0 0.0 0.0 0.0 ‰Y˜a‰w-•ΚŠΐŒφ‰€1.5km 5:48/km ƒXƒ}ƒCƒ‹—ϋK‰ο940mx13Žό 5:32/km 13 Sun 23.6 0.0 0.0 0.0 0.0 0.0 ‘ζ14‰ρ’Jμ^—ƒn[ƒtƒ}ƒ‰ƒ\ƒ“ G1:24:15 N1:24:06 20:07-19:59-19:51-19:52-4:17 ƒ_ƒEƒ“Jog2.5km 15 Tue 13.8 0.0 0.0 0.0 2.0 0.0 c‹2ŽόJog 5:33/km 27:22-24:03 16 Wed 12.5 0.0 0.0 0.0 0.0 0.0 AM“Œ‹žƒ}ƒ‰ƒ\ƒ“ƒR[ƒXƒXƒ[Jog 6:26/km Ž©‘ξ-σ‘‹΄-•l’¬’†ƒm‹΄-Šκ’¬-“ϊ–{‹΄-‹βΐ- ’z’n-’Ο‘ε‹΄Ό-”ͺ’š–x-‹ž‹΄-“ϊ–{‹΄-Šκ’¬- •l’¬’†ƒm‹΄-σ‘‹΄-Ž©‘ξ PM’†‰›‹ζƒXƒ|[ƒcƒZƒ“ƒ^[ ƒGƒAƒƒoƒCƒNƒCƒ“ƒ^[ƒoƒ‹90•bx10AŠeŽνƒ}ƒVƒ“ 17 Thu 15.4 0.0 0.0 0.0 2.0 0.0 c‹2ŽόJog 5:20/km 25:12-24:30 18 Fri 13.0 0.0 0.0 0.0 0.0 0.0 “Œ‹žƒ}ƒ‰ƒ\ƒ“ƒR[ƒXJog 5:38/km Ž©‘ξ-σ‘‹΄-σ‘—‹–ε-σ‘‹΄-•l’¬’†ƒm‹΄- Šκ’¬-“ϊ–{‹΄-‹βΐ-“ϊ–{‹΄-Ž©‘ξ 19 Sat 9.5 0.0 0.0 0.0 0.0 0.0 ‰Y˜a‰w-•ΚŠΐŒφ‰€1.5km ƒXƒ}ƒCƒ‹—ϋK‰οJog+ŽhŒƒ‘–1km+200m 20 Sun 21.1 0.0 0.0 0.0 0.0 0.0 ‘ζ37‰ρƒTƒ“ƒXƒ|η—tƒ}ƒŠƒ“ƒ}ƒ‰ƒ\ƒ“(ƒn[ƒt) G1:22:15 N1:22:10 Œφ”F’jŽq‚Μ•” 355ˆΚ/1832l’† 19:17-19:24-19:27-19:44-4:18 22 Tue 13.8 0.0 0.0 0.0 2.0 0.0 c‹2ŽόJog 5:59/km 27:28-31:07 23 Wed 14.3 0.0 0.0 0.0 2.0 0.0 c‹2ŽόJog 5:54/km 30:42-29:51 24 Thu 15.3 0.0 0.0 0.0 0.0 0.0 ‘γX–ΨŒφ‰€D“cƒtƒB[ƒ‹ƒh Tempo Run41:17(3:58/km) 25 Fri 0.0 0.0 0.0 0.0 0.0 0.0 ’†‰›‹ζƒXƒ|[ƒcƒZƒ“ƒ^[ ƒGƒAƒƒoƒCƒNƒCƒ“ƒ^[ƒoƒ‹90•bx10AŠeŽνƒ}ƒVƒ“ 26 Sat 16.9 0.0 0.0 0.0 0.0 0.0 LSDŽ©‘ξ-–{‹½-‘ƒŠ›-”Β‹΄-–{˜@ΐ-Žu‘Ίβγ- M“n-ŒΛ“c‹΄-ŒΛ“cŒφ‰€‰w1:48:06(6:23/km) 27 Sun 0.0 0.0 0.0 0.0 0.0 0.0 ’†‰›‹ζƒXƒ|[ƒcƒZƒ“ƒ^[ ƒGƒAƒƒoƒCƒNƒCƒ“ƒ^[ƒoƒ‹90•bx10AŠeŽνƒ}ƒVƒ“ 28 Mon 10.4 0.0 0.0 0.0 1.0 0.0 c‹1ŽόJog 5:56/km 30:21 29 Tue 0.0 0.0 0.0 0.0 0.0 0.0 ’†‰›‹ζƒXƒ|[ƒcƒZƒ“ƒ^[ ƒGƒAƒƒoƒCƒNƒCƒ“ƒ^[ƒoƒ‹90•bx10AŠeŽνƒ}ƒVƒ“ 30 Wed 19.1 0.0 0.0 0.0 0.0 0.0 η‘γ“c‹ζ-’†‰›‹ζ-]“Œ‹ζLSD 6:03/km 31 Thu 6.4 0.0 0.0 0.0 0.0 0.0 c‹Jog