12/17 Sunday: 25.9K (2017 Taipei Marathon HM 1:40 pacer), E: 27.7pt
12/18 Monday: 0K (full rest)
12/19 Tuesday: 13K (track; rainy and windy; 131 bpm), E: 8.6pt
+ 3.6K (afternoon easy), E: 2.1pt
12/20 Wednesday: 21.6K (Tempo 18km @102% MP: 1:11:31, 172 bpm), E: 2.6pt, T: 37pt
+ 5.3K (afternoon easy), E: 3.7pt
12/21 Thursday: 13K (grass easy; 138 bpm), E: 12.1pt
12/22 Friday: 12.7K (grass easy + uphill sprint 20" x 7), E: 9.7pt
+ 4K (afternoon jogging), E: 2.5pt
12/23 Saturday: 36.1K (Track LR 30km @95% MP, 171 bpm; 2:06:38; 4:13.3/km; last 4km @99% MP), E: 8.6pt, M: 65.5pt
**********************************************************
Total mileage: 135K (180pt)
No comments:
Post a Comment