4/11 Sunday: 20K (generic aerobic)
4/12 Monday: 7.1K (100m windsprints)
4/13 Tuesday: 6.5K
4/14 Wednesday: 13.8K (10000m trial)
4/15 Thursday: 0K (rest due to raining)
4/16 Friday: 6.7K (5000m trial) + easy 6km
4/17 Saturday: 7K (100m x 8 + 200m x 1: 28.0sec)
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Total mileage: 67K
The plan for next week:
Mon. (100m windsprints/200m) x 10
Tue. Time trial 8 km
Wed. Jogging 30 minutes.
Thu. Jogging 30 minutes.
Fri. Time trial 5 km
Sat. Fast relaxed 100m x 10
Sun. Jogging 60 minutes.
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