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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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