Mileage (->2019.06.30): 82km, 119pt

6/24 Monday: 8.3K (E: 5.4pt)
AM Rainy day jog 8.3km - 48:45 (5:53/km, 132 bpm)

6/25 Tuesday: 20.3K (E: 5.6pt, M: 28.6pt)
AM E1 Fartlek 8 reps, 16km - 1:13:03 (4:33/km, 162 bpm)

6/26 Wednesday: 10K (E: 7.5pt)
AM Recovery at Secret Base 10km - 55:52 (5:33/km, 136 bpm)

6/27 Thursday: 12K (E: 5.8pt, T: 16.8pt)
AM LT 1600m x 4 w/ 400m jog: 6:12, 6:13, 6:10, 6:10

6/28 Friday: 8K (E: 6.8pt)
AM Recover 8km - 45:36 (5:44/km, 138 bpm), ill

6/29 Saturday: 0K
AM FULL REST (ill)

6/30 Sunday: 23K (E: 42.8pt)
AM Xiding LSD 23km - 2:02:18 (5:18/km, 159 bpm); so hot and humid

Mileage (->2019.06.23): 83km, 88pt

6/17 Monday: 10.4K (E: 7.9pt)
AM Grass recovery 10.4km - 58:25 (5:35/km, 135 bpm)

6/18 Tuesday: 14.3K (E: 7.9pt, M: 16.5pt)
AM Easy + 1’ on-off x 10 + 200m x 3 w/ 600m jog; 10km - 47:00 (4:43/km, 159 bpm) + WT 32'

6/19 Wednesday: 9.7K (E: 11.5pt)
AM Grass easy in the sunshine 9.7km - 53:00 (5:27/km, 145 bpm)

6/20 Thursday: 15.9K (E: 10.4pt, M: 21.7pt)
AM E2 Fartlek 8 reps; 10km - 44:02 (4:24/km, 171 bpm)

6/21 Friday: 10.1K (E: 8.7pt)
AM Road jog to escape the sun 10.15km - 56:30 (5:33/km, 138 bpm)

6/22 Saturday: 22.2K (E: 35.1pt)
AM LSD Hill + riverbank 22.22km - 1:57:06 (5:16/km, 154 bpm)

6/23 Sunday: 0K
AM REST.

Mileage (->2019.06.16): 63km, 79pt

6/10 Monday: 0K
AM REST

6/11 Tuesday: 16.9K (E: 3.6pt, M: 23.2pt)
AM E1 Farklet 6 reps; 13.1km - 59:13 (4:30/km, 163 bpm)

6/12 Wednesday: 10.1K (E: 8.3pt)
AM Track recovery 10.1km - 55:09 (5:27/km, 137 bpm)

6/13 Thursday: 15.6K (E: 6.8pt, T:21.1pt )
AM LT 1600m x 5 w/ 400m jog; 6:18, 6:13, 6:14, 6:12, 6:12

6/14 Friday: 9.6K (E: 7.8pt)
AM Recovery 9.6km - 52:15 (5:26/km, 137 bpm)

6/15 Saturday: 10.6K (7.8pt)
AM Jog around the home-stay hotel at Yilang 10.6km - 58:10 (5:28/km, 135 bpm)

6/16 Sunday: 0K
AM REST (legs and the lower back feeling very tight)

Mileage (->2019.06.09): 93km, 132pt

6/3 Monday: 10.5K (E: 13.6pt)
AM Hill easy 55', 10.5km (5:12/km, 148 bpm)

6/4 Tuesday: 17K (E-M: 29.4pt)
AM Generic aerobic + 1'on-off x 10, 17km - 1:20:08 (4:43/km, 160 bpm)

6/5 Wednesday: 10.5K (E: 12.2pt)
AM Grass easy 10.5km - 55:20 (5:15/km, 146 bpm)

6/6 Thursday: 16.7K (E: 9.6pt, M: 20.3pt)
AM E2 Fartlek 8 reps, 10km - 43:34 (4:20/km, 168 bpm)

6/7 Friday: 9.2K (E: 9.9pt)
AM Grass easy 9.2km - 49:44 (5:24/km, 143 bpm) + WT 32'

6/8 Saturday: 9.3K (E: 6.5pt)
AM Grass recovery 9.3km - 52:08 (5:36/km, 134 bpm)

6/8 Sunday: 20.1K (E: 31pt)
AM Xiding LSD 20.1km - 1:47:00 (5:19/km, 152 bpm)

Mileage (->2019.06.02): 38km, 44pt

5/27 Monday: 8.3K (E: 6.7pt)
AM Grass easy 8.3km - 44:44 (5:21/km, 138 bpm)

5/28 Tuesday: 13.5K (E: 7.2pt, T: 11.5pt)
AM 30" on-off x 22, 5.4km (4:04/km, 171 bpm) + WT 22' (lower back strain)

5/29 Wednesday: 0K
AM Lower back strain seriously

5/30 Thursday: 0K
AM Lower back strain seriously

5/31 Friday: 0K
AM FULL REST. GETTING BETTER

6/1 Saturday: 0K
AM FULL REST. GETTING BETTER, ABOUT TO RUN.

6/2 Sunday: 16K (E: 18.2pt)
AM Riverbank LSD 16km - 1:22:47 (5:10/km, 145 bpm)

Mileage (->2019.05.26): 77km, 113pt

5/20 Monday: 7.3K (E: 8.6pt)
AM Grass recovery 7.35km - 39:42 (5:23/km, 144 bpm)

5/21 Tuesday: 0K
AM REST

5/22 Wednesday: 11.8K (E-M: 18.1pt)
AM Grass easy + 1’ on-off x 10: 5km - 20:30 (4:02/km, 168 bpm)

5/23 Thursday: 12.3K (E: 14.7pt)
AM Riverbank easy 12.3km - 1:03:01 (5:08/km, 147 bpm)

5/24 Friday: 17K (E: 5.3pt, M: 25.4pt)
AM Steady to tempo 13.2km - 57:24 (4:21/km, 167 bpm)

5/25 Saturday: 10K (E: 8.8pt)
AM Grass easy 10km - 52:47 (5:15/km, 139 bpm)

5/26 Sunday: 18.8K (M: 32pt)
AM Riverbank LSD 18.8km - 1:28:32 (4:42/km, 160 bpm)

Mileage (->2019.05.19): 54km, 78pt

5/13 Monday: 0K
AM FULL REST

5/14 Tuesday: 3.2K (E: 2.2pt)
AM Jog 3.2km - 17:50 (5:34/km, 132 bpm) + WT 39'

5/15 Wednesday: 8.1K (E: 6pt)
AM Grass easy with Jimmy 8.1km - 44:42 (5:29/km, 134 bpm)

5/16 Thursday: 14.6K (E: 17pt)
AM Riverbank easy 14.6km - 1:12:45 (4:59/km, 147 bpm)

5/17 Friday: 6.9K (E: 7.7pt)
AM Jog 6.9km - 35:28 (5:08/km, 145 bpm) + WT 25' (lower back strained)

5/18 Saturday: 0K
AM FULL REST

5/19 Sunday: 21.1K (M: 44.6pt)
AM Xiding Rd. LSD 21.2km - 1:46:54 (5:03/km, 164 bpm, 380m ascent)

Mileage (->2019.05.12): 54km, 78pt

5/6 Monday: 6.8K (E 4.1pt)
AM Easy 6.8km - 37:42 (5:31/km, 130 bpm)

5/7 Tuesday: 11.2K (I: 20pt, E: 6.8pt)
AM 400m x 9 w/ 1:55 jog (avg 78.5s)

5/8 Wednesday: 6.5K (E: 4.9pt)
AM Track easy 6.5km - 36:12 (5:30/km, 135 bpm)

5/9 Thursday: 9.5K (E-M: 10.5pt)
AM 1min on-off x 6 (fast period around 280m)

5/10 Friday: 0K
AM FULL REST

5/11 Saturday: 6.5K (E: 3.9pt)
AM Grass easy 4 miles - 35:44 (5:29/km, 131 bpm)

5/12 Sunday: 13.4K (E: 6.1pt, T: 21.3pt)
AM Super Supao 9km race - 34:18 (3:49/km, 178 bpm)

Mileage (->2019.05.05): 63km, 78pt

4/29 Monday: 0K
AM FULL REST

4/30 Tuesday: 0K
AM FULL REST

5/1 Wednesday: 11.5K (E: 11.1pt)
AM 30’ on - 1’ off x 12, 4km - 18:02 (4:30/km, 157 bpm), then jog more + WT 27'

5/2 Thursday: 9.1K (E: 6pt)
AM Grass recovery 9.1km - 49:01 (5:23/km, 133 bpm)

5/3 Friday: 24.7K (T: 23.4pt, E: 11.4pt)
AM LT 3200m x 3 w/ 4:50 jog (12:19, 12:17, 12:18)
PM Grass easy 7.6km - 42:03 (5:29/km, 134 bpm)

5/4 Saturday: 0K
AM Drive to Tainan

5/5 Sunday: 17.6K (E: 25.6pt)
AM Progressive 80min - 17.6km (4:33/km, 154 bpm)

Mileage (->2019.04.28): 79km, 118pt

4/22 Monday: 0K
AM FULL REST

4/23 Tuesday: 12.8K (T: 17.4pt, E: 6.2pt)
AM LT 7.6km - 29:55 (3:56/km, 176 bpm) + WT 33'

4/24 Wednesday: 10.7K (E: 9.6pt)
AM Grass recovery 10.7km - 57:36 (5:23/km, 139 bpm); seemed to be a hot day

4/25 Thursday: 14.1K (E: 11.2pt, I: 27pt)
AM Track 400m x 13 w/ 2:00-2:30 jog; avg 78s

4/26 Friday: 6.5K (E: 6.4pt)
AM Easy 6.5km - 34:42 (5:20/km, 141 bpm) + WT 35'

4/27 Saturday: 11.4K (E: 8.4pt)
AM Grass easy 11.4km - 1:02:32 (5:28/km, 135 bpm)

4/28 Sunday: 23.8K (E: 29.6pt)
AM Riverbanks LSD 21.5km w/ last 2-3km steady - 1:44:43 (4:51/km, 152 bpm)