| 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 |
397.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| Žc@‚è |
™397.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| 1 |
Thu |
12.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| 2 |
Fri |
10.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
⓹150~10 |
| 3 |
Sat |
14.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Žu•Û‚³‚ñAƒiƒCƒXRun(^0^)/ |
| 4 |
Sun |
20.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
80-90%ƒŒƒy(3-2-1) |
| 5 |
Mon |
30.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚`‚lF19km‚k‚r‚ci6Œ44/km)
‚o‚lF11km‚k‚r‚ci7Œ32/kmj |
| 6 |
Tue |
26.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚`‚lF16kmi4Œ27/km)
‚o‚lFJogB |
| 7 |
Wed |
32.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚`‚lF12kmi5km4Œ09/kmj
‚o‚lFJog |
| 8 |
Thu |
12.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| 9 |
Fri |
16.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚`‚lF”’ªŽR‚ÉŒü‚©‚Á‚Ä•W‚1500m–˜(‹|’rH)130•ª |
| 10 |
Sat |
10.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚o‚lF‘’ÃŽsŠX’n-ƒTƒCƒNƒŠƒ“ƒOƒ[ƒh 100•ª |
| 11 |
Sun |
5.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‚o‚lFƒƒCƒ„ƒ‹ƒR[ƒX-˜@’r |
| 12 |
Mon |
19.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
’†H‚Ì–¼ŒŽE‘u‰õJogB |
| 13 |
Tue |
16.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
ƒŒƒy + JogB”æ˜J
3km¥¥¥4Œ00-02-02
2km¥¥¥4Œ01-02
1km¥¥¥3Œ48 |
| 14 |
Wed |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‹x—{“ú^®‘Ì•ƒ}ƒbƒT[ƒW |
| 15 |
Thu |
6.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| 16 |
Fri |
8.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
1kmŽhŒƒ3Œ39B |
| 17 |
Sat |
13.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
éƒXƒ^‰w“`5km20Œ32‘–—F‰ï¬¬Á°Ñ@‚RˆÊ“üÜ
JogB |
| 18 |
Sun |
11.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
| 19 |
Mon |
15.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
“í“c‚³‚ñA•—ŠÔ‚³‚ñ |
| 20 |
Tue |
13.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
10km43Œ13(4Œ19/kmj |
| 21 |
Wed |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‹x—{“ú^‘ä•— |
| 22 |
Thu |
7.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
èIŽ¡—Õƒ}ƒbƒT[ƒW |
| 23 |
Fri |
12.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
ÊŒÎB |
| 24 |
Sat |
6.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
ŽhŒƒ1km3Œ41/km
“í“c‚³‚ñA‚ª‚¿‚å‚Ò‚ñ‚³‚ñA¶´Ù‚³‚ñ‚É–J‚ß‚ç‚ê‚éô‹r‚¾‚¯!?(Î) |
| 25 |
Sun |
22.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‰zŒã“’‘òH÷ƒn[ƒtƒ}ƒ‰ƒ\ƒ“
1ŽžŠÔ33•ª13•b@”N‘ã•Ê5ˆÊ
•½‚ç‚È“¹‚ª–w‚Ç–³‚¢¥¥¥ |
| 26 |
Mon |
12.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
”æ˜J”²‚«JogB |
| 27 |
Tue |
15.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
”æ˜J”²‚«JogB‚½‚Ê‚«‘˜‹ö!? |
| 28 |
Wed |
20.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
ƒJƒGƒ‹‚³‚ñA‚ ‚肪‚Æ‚¤II |
| 29 |
Thu |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
‹x—{“ú^‰ïH |
| 30 |
Fri |
15.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
10kmi4Œ35/kmj |
