9/3 Sunday: 36K (90% MP 32km: 2:21:53, 4:26/km, 165 bpm), M: 62.7pt, E: 4.8pt
9/4 Monday: 10.1K (recovery), E: 6.9pt
9/5 Tuesday: 12.5K (grass easy), E: 9.5pt
9/6 Wednesday: 14.4K (CI 1600m x 5 + 800m x 2), E: 5.4pt, T: 23.8pt
+ 3.5K (afternoon jog), E: 2.4pt
9/7 Thursday: 14.1K (Xiding Rd. hilly easy), E: 16.7pt
9/8 Friday: 13K (300m x 5 x 2 w/60', 4min jog+walk), R: 16.2pt, E: 10.5pt
9/9 Saturday: 21.1K (LSD HM distance @ gentle effort), E: 22pt
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Total mileage: 122K (179pt)
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