January 27, 2010

January-4th

一月 第四週



SWIM
BIKE
RUN
INTEGRATION
1/17
Sunday

53/19 90RPM 5MIN
53/19 95RPM 15MIN
3 cycle


1/18
Monday
1500M
100M/0:02:09



1/19
Tuesday
1000M
100M/0:02:08

1600M/06:31X5
(400M/98sec)
150 bpm

1/20
Wednesday

53/19 90RPM 5MIN
53/19 95RPM 15MIN
3 cycle


1/21
Thursday
1600M
100M/0:02:10

400M/108secX25
168 bpm

1/22
Friday




1/23
Saturday


Endurance 10.7K
150 bpm

ACC
1:28:25
2:30:00
2:09:02





























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