Date Mileage(km) Pace(min/km) HR(AVG)

1-May 0 0 0
2-May 0 0 0
3-May 0 0 0
4-May 0 0 0
5-May 0 0 0
6-May 5.41 6:39 165
7-May 0 0 0
8-May 0 0 0
9-May 5 8:07 157
10-May
11-May 5.43 7:11 158
12-May 0 0 0
13-May 0 0 0
14-May 0 0 0
15-May 5.41 7:24 155
16-May 5.42 6:51 156
17-May 0 0 0
18-May 5.52 8:28 143
19-May 5 8:26 148
20-May 0 0 0
21-May 5 7:32 157
22-May 0 0 0
23-May 0 0 0
24-May 0 0 0
25-May 0 0 0
26-May 0 0 0
27-May 8 7:13 162
28-May 8.18 7:45 153
29-May 0 0 0
30-May 7 7:46 149
31-May 10 7:15 151
Total Mileage 75.37

Z1- Easy 128 - 138

Z2- Steady 139 - 152
Z3- Moderately Har 153 - 166
Z4- Hard 167 - 177
Z5- Very Hard 178 - 195

Date Mileage(km) Pace(min/km) HR(Avg)

1-Aug 21.10 6:35 165
2-Aug 10 7:40 140
3-Aug 0:00 0 0
 4-Aug 10 5:30 168
5-Aug 10 7:20 131
6-Aug 10 6:15 162
w9 7-Aug 0 0 0
8-Aug 21.1 5:22 169
9-Aug 10 7:29 145
10-Aug 10 5:59 159
11-Aug 0 0 0
12-Aug 10 7:20 141
13-Aug 10 5:18 167
w10 14-Aug 0 0 0
15-Aug 0 0 0
16-Aug 0 0 0
17-Aug 0 0 0
18-Aug 0 0 0
19-Aug 7 7:32 141
20-Aug 9 7:22 144
w11 21-Aug 2.46 4:14 173
22-Aug 17 6:54 145
23-Aug 21.1 5:48 154
24-Aug 5.5 8:05 127
25-Aug 10 6:06 148
26-Aug 0 0 0
27-Aug 10 6:13 142
w12 28-Aug 0 0 0
29-Aug 14 6:28 144
30-Aug 23 5:34 154
31-Aug 6
Total mileage 247.26

Zone Total Session

Z1 0 0.8
Z2 12
Z3 4
Z4 5
Z5 0

Date PM(km) Total mileage(km)

1-Oct 8.5 10.5
2-Oct
3-Oct
4-Oct
5-Oct
6-Oct
w17 7-Oct
8-Oct
 9-Oct
10-Oct
11-Oct
12-Oct
13-Oct
w18 14-Oct
15-Oct
16-Oct
17-Oct
18-Oct
19-Oct
20-Oct
w19 21-Oct
22-Oct
23-Oct
24-Oct
25-Oct
26-Oct
27-Oct
w20 28-Oct
29-Oct
30-Oct
31-Oct
Total mileage 10.5
Target mileage 200

Remaining Mileage 189.5

 Date Mileage(km) Pace(min/km)

w1
1-Jun 6.8 8:03
2-Jun 8 7:51
3-Jun 0 0
4-Jun 0 0
5-Jun 0 0
6-Jun 10 7:11
7-Jun 10 6:48
w2

8-Jun 10 6:51
9-Jun 8.1 7:49
10-Jun 10 7:27
11-Jun 8 7:24
12-Jun 0 0
13-Jun 10 6:31
14-Jun 20 6:00
w3

15-Jun 0 0
16-Jun 8 7:21
17-Jun 10 7:22
18-Jun 10 7:23
19-Jun 0 0
20-Jun 21.1 6:42
21-Jun 8.2 7:39
w4

22-Jun 8.5 6:25

23-Jun 10 5:26
24-Jun 10 7:35
25-Jun 0 0
26-Jun 0 0
27-Jun 42.2 7:27
28-Jun 0 0
29-Jun 10 7:17
30-Jun 10 5:42

Total mileage 248.9

Zone Session
Z1 0 0.90476190476
Z2 14
Z3 5
Z4 2
Z5 0

Date Mileage(km)
PM:Cloudy 1-Sep 8
PM:Cloudy 2-Sep 2
3-Sep 8
PM:Cloudy 4-Sep
AM 5-Sep
PM:Cloudy 6-Sep
Unloading week 7-Sep 7
AM 8-Sep 8
PM:Cloudy 9-Sep
PM:Cloudy 10-Sep 8
11-Sep
PM:Rain 12-Sep 10
PM:Cloudy 13-Sep 22
w14 14-Sep 7
15-Sep 7
16-Sep
17-Sep
18-Sep
PM:Cloudy 19-Sep
PM:Cloudy 20-Sep
AM w15 21-Sep
AM 22-Sep 11
AM 23-Sep 2
PM:Cloudy 24-Sep 9
PM:Cloudy 25-Sep
26-Sep 18
PM:Cloudy 27-Sep 5
w16 28-Sep 8
PM:Cloudy 29-Sep
AM 30-Sep

Total mileage 140

Target mileage 150

Remaining Mileage 10

Pace(min/km) HR(Avg) Remarks

6'57" 141
 HR(Avg) Date Mileage(km)

w5
151 1-Jul 10
144 2-Jul 10
0 3-Jul 0
0 4-Jul 0
0 5-Jul 21.2//6.7
157 6-Jul 0
154 7-Jul 10

w6
153 8-Jul 10
141 9-Jul 10
143 10-Jul 0
151 11-Jul 21.1
0 12-Jul 10
159 13-Jul 10
175 14-Jul 0
w7

0 15-Jul 10
145 16-Jul 10
143 17-Jul 0
144 18-Jul 21.1
0 19-Jul 10
154 20-Jul 10
143 21-Jul 0
w8

155 22-Jul 10
169 23-Jul 10
142 24-Jul 0
0 25-Jul 21.1
0 26-Jul 10
150 27-Jul 10
0 28-Jul 10
143 29-Jul 10
166 30-Jul 10
31-Jul 0
Total mileage 243.3

Zone
Z1
Z2
Z3
Z4
Z5

Pace(min/km) HR(Avg) Remarks

8:04 128
6:40
6:15 140 1k fast finish
 5:52 157 5k easy+2k fast finish
6.56 144 Easy

6:20 147 Easy

7:17 138
6:11/ 6:19 141//158 14.5k AM + 7.5k PM
7:11 135 2k AM + 5k PM
4:41 173 2k AM + 5k PM

5:23 168 1k AM+ 10k PM

6:44 150 1k AM+ 8k PM

7:20/5:37 140/163 10k AM+8k(1k on:1k off) PM

7:00 142
5:44 157 3k Easy + 3k Moderate + 2k Hard
Pace(min/km) HR(Avg) AM/PM Sleep(hr)
7:42 146 PM:Rain AM
6:19 161 PM:Cloudy PM:Rain
0 0 PM:Cloudy
0 0
6:30//5:40 158//155 AM 10
0 0 21.1
7:39 142 PM:Rain 0
7:08 136 AM
6:00 165 PM:Cloudy 4
0 0 5
6:30 159 PM:Cloudy 6
8:12 135 AM 7
7:44 132 AM 8
0 0
7:48 136 AM
7:28 135 AM
0 0
5:48 164 AM
7:40 132 AM
7:25 132 AM 8
0 0
7:28 135 AM 4
5:53 159 PM:Cloudy
0 0
5:50 154 AM 4
6:50 152 PM:Cloudy
7:38 144 PM:Cloudy
7:41 132 AM 4
5:09 164 AM 5
6:11 159 PM:Cloudy
0 0

Session
0 0.9090909091
13
7
2
0
 Month Mileage
May 75.37
June 248.9
July 243.3
August 247.26
September 142

Monthly mileage(km)
300

250

200

150
248.9 243.3 247.26
100
142
50
75.37

0
May June July August September
 Date Mileage(km) Pace(min/km) HR(AVG)
1-May 0 0 0
2-May 0 0 0
3-May 0 0 0
4-May 0 0 0
5-May 0 0 0
6-May 5.41 6:39 165
7-May 0 0 0
8-May 0 0 0
9-May 5 8:07 157
10-May
11-May 5.43 7:11 158
12-May 0 0 0
13-May 0 0 0
14-May 0 0 0
15-May 5.41 7:24 155
16-May 5.42 6:51 156
17-May 0 0 0
18-May 5.52 8:28 143
19-May 5 8:26 148
20-May 0 0 0
21-May 5 7:32 157
22-May 0 0 0
23-May 0 0 0
24-May 0 0 0
25-May 0 0 0
26-May 0 0 0
27-May 8 7:13 162
28-May 8.18 7:45 153
29-May 0 0 0
30-May 7 7:46 149
31-May 10 7:15 151
Total Mileage 75.37

Z1- Easy 128 - 138

Z2- Steady 139 - 152
Z3- Moderately Hard 153 - 166
Z4- Hard 167 - 177
Z5- Very Hard 178 - 195
 Date Mileage(km) Pace(min/km) HR(Avg)

w1
1-Jun 6.8 8:03 151
2-Jun 8 7:51 144
3-Jun 0 0 0
4-Jun 0 0 0
5-Jun 0 0 0
6-Jun 10 7:11 157
7-Jun 10 6:48 154
w2

8-Jun 10 6:51 153

9-Jun 8.1 7:49 141
10-Jun 10 7:27 143
11-Jun 8 7:24 151
12-Jun 0 0 0
13-Jun 10 6:31 159
14-Jun 20 6:00 175
w3

15-Jun 0 0 0
16-Jun 8 7:21 145
17-Jun 10 7:22 143
18-Jun 10 7:23 144
19-Jun 0 0 0
20-Jun 21.1 6:42 154
21-Jun 8.2 7:39 143
w4

22-Jun 8.5 6:25 155

23-Jun 10 5:26 169
24-Jun 10 7:35 142
25-Jun 0 0 0
26-Jun 0 0 0
27-Jun 42.2 7:27 150
28-Jun 0 0 0
29-Jun 10 7:17 143
30-Jun 10 5:42 166

Total mileage 248.9

Zone Session
Z1 0 0.9047619047619
Z2 14
Z3 5
Z4 2
Z5 0
 Date Mileage(km) Pace(min/km) HR(Avg)

w5
1-Jul 10 7:42 146
2-Jul 10 6:19 161
3-Jul 0 0 0
4-Jul 0 0 0
5-Jul 21.2//6.7 6:30//5:40 158//155
6-Jul 0 0 0
7-Jul 10 7:39 142
w6

8-Jul 10 7:08 136

9-Jul 10 6:00 165
10-Jul 0 0 0
11-Jul 21.1 6:30 159
12-Jul 10 8:12 135
13-Jul 10 7:44 132
14-Jul 0 0 0
w7

15-Jul 10 7:48 136

16-Jul 10 7:28 135
17-Jul 0 0 0
18-Jul 21.1 5:48 164
19-Jul 10 7:40 132
20-Jul 10 7:25 132
21-Jul 0 0 0
w8

22-Jul 10 7:28 135

23-Jul 10 5:53 159
24-Jul 0 0 0
25-Jul 21.1 5:50 154
26-Jul 10 6:50 152
27-Jul 10 7:38 144
28-Jul 10 7:41 132
29-Jul 10 5:09 164
30-Jul 10 6:11 159
31-Jul 0 0 0
Total mileage 243.3

Zone Session
Z1 0 0.9090909090909
Z2 13
Z3 7
Z4 2
Z5 0
 AM/PM Sleep(hr)
PM:Rain
PM:Cloudy

AM

PM:Rain
AM
PM:Cloudy

PM:Cloudy
AM
AM

AM
AM

AM
AM
AM 8

AM 4
PM:Cloudy

AM 4
PM:Cloudy
PM:Cloudy
AM 4
AM 5
PM:Cloudy
 Date Mileage(km) Pace(min/km) HR(Avg)
1-Aug 21.10 6:35 165
2-Aug 10 7:40 140
3-Aug 0:00 0 0
4-Aug 10 5:30 168
5-Aug 10 7:20 131
6-Aug 10 6:15 162
w9 7-Aug 0 0 0
8-Aug 21.1 5:22 169
9-Aug 10 7:29 145
10-Aug 10 5:59 159
11-Aug 0 0 0
12-Aug 10 7:20 141
13-Aug 10 5:18 167
w10 14-Aug 0 0 0
15-Aug 0 0 0
16-Aug 0 0 0
17-Aug 0 0 0
18-Aug 0 0 0
19-Aug 7 7:32 141
20-Aug 9 7:22 144
w11 21-Aug 2.46 4:14 173
22-Aug 17 6:54 145
23-Aug 21.1 5:48 154
24-Aug 5.5 8:05 127
25-Aug 10 6:06 148
26-Aug 0 0 0
27-Aug 10 6:13 142
w12 28-Aug 0 0 0
29-Aug 14 6:28 144
30-Aug 23 5:34 154
31-Aug 6
Total mileage 247.26

Zone Total Session

Z1 0 0.8
Z2 12
Z3 4
Z4 5
Z5 0
PM:Cloudy
PM:Cloudy

PM:Cloudy
AM
PM:Cloudy

AM
PM:Cloudy
PM:Cloudy

PM:Rain
PM:Cloudy

PM:Cloudy
PM:Cloudy
AM
AM
AM
PM:Cloudy
PM:Cloudy

PM:Cloudy

PM:Cloudy
AM
 Date Mileage(km) Pace(min/km) HR(Avg)
1-Sep 8 8:04 128
2-Sep 2 6:40
3-Sep 8 6:15 140
4-Sep
5-Sep
6-Sep
Unloading week 7-Sep 7 5:52 157
8-Sep 8 6.56 144
9-Sep
10-Sep 8 6:20 147
11-Sep
12-Sep 10 7:17 138
13-Sep 22 6:11/ 6:19 141//158
w14 14-Sep 7 7:11 135
15-Sep 7 4:41 173
16-Sep
17-Sep
18-Sep
19-Sep
20-Sep
w15 21-Sep
22-Sep 11 5:23 168
23-Sep 2
24-Sep 9 6:44 150
25-Sep
26-Sep 18 7:20/5:37 140/163
27-Sep 5 7:00 142
w16 28-Sep 8 5:44 157
29-Sep
30-Sep

Total mileage 140

Target mileage 150

Remaining Mileage 10

Zone Total Session

Z1 0
Z2 12
Z3 1
Z4 2
Z5 0
 Remarks

1k fast finish

5k easy+2k fast finish

Easy

Easy

14.5k AM + 7.5k PM
2k AM + 5k PM
2k AM + 5k PM

1k AM+ 10k PM

1k AM+ 8k PM

10k AM+8k(1k on:1k off) PM

3k Easy + 3k Moderate + 2k Hard

 Date AM(km) PM(km) Total mileage(km)
1-Oct 8.5 10.5 6'57"
2-Oct
3-Oct 10
4-Oct
5-Oct
6-Oct
w17 7-Oct
8-Oct
9-Oct
10-Oct
11-Oct
12-Oct
13-Oct
w18 14-Oct
15-Oct
16-Oct
17-Oct
18-Oct
19-Oct
20-Oct
w19 21-Oct
22-Oct
23-Oct
24-Oct
25-Oct
26-Oct
27-Oct
w20 28-Oct
29-Oct
30-Oct
31-Oct
Total mileage 10.5
Target mileage 200
Pace(min/km) HR(Avg) Remarks
141

7'00" 140