2/18 Monday: 0K
AM REST (too tired yesterday)
2/19 Tuesday: 14.6K (E-M: 22pt)
AM Grass/track fartlek 1’ on-off x 18, 14.06km - 1:04:08 (4:33/km, 158 bpm)
2/20 Wednesday: 10.1K (E: 8.3pt)
AM Grass/track easy 10.1km - 55:08 (5:25/km, 137 bpm)
2/21 Thursday: 15.5K (E: 15.8pt)
AM Xiding easy + uphill sprint 19-20” x 8; 13.46km - 1:12:00 (5:21/km, 146 bpm)
PM Jog in Daan Forest Park 2km - 11:56 (5:45/km, 127 bpm)
2/22 Friday: 5.9K (E: 5.1pt)
AM Jog 5.9km + spinning 25' + WT 10'
PM Shock wave therapy
2/23 Saturday: 0K
AM REST
2/24 Sunday: 0.6K (E: 2.9pt)
AM Jog 0.6km + spinning 50' (128 bpm)
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