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九月 第四週



September-4th

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 9/20

 Sunday

 

 

 

 

 

 9/21

 Monday

 

 

9.9K
(Extensive Endurance)
0:45:50
162 bpm

 

  

 9/22

 Tuesday

 

Roller Exercise
(Threshold)
1:10:00
137 bpm
53/19 85rpm↑

 

 

 

 9/23

 Wednesday

 

 

9.9K
(Extensive Endurance)
0:46:44
160 bpm

 

 

 9/24

 Thursday

 

Roller Exercise
(Threshold)
1:15:00
127 bpm
53/19 85rpm↑

 

 

 

 9/25

 Friday

Warm up 2100m
0:46:00

 

 

 

 

 9/26

 Saturday

 

 

 

BIKE 46K 01:40:00
RUN 3.3K 00:15:30

 

 ACC 

 00:46:00

02:25:00

 1:32:34

 01:55:30

 00:00:00

  總訓練時間 6:39:04 (目標為8.5 hrs/week)
  Completion Rate 78%

  Wesley
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