tag:blogger.com,1999:blog-337364212024-03-09T07:15:54.553+08:00Barefoot Pua's blog (aka lspua) - Strava (Barefoot Pua) & Garmin (Barefoot_Pua)Running shoes do not absorb impact, they mask pain. Changing the way we were meant to stride, while removing our ability to feel the surface we are running on, modern running shoes cause injury, they don’t prevent it.
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-33736421.post-4957863531987974022020-05-28T13:26:00.001+08:002020-05-28T13:30:23.420+08:00Running Summary from 1 May 2020 to 31 May 2020<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br /></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 49 = 131)</span><br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 919px;"><colgroup><col style="width: 25pt;" width="33"></col><col style="width: 77pt;" width="103"></col><col span="9" style="width: 65pt;" width="87"></col></colgroup><tbody>
<tr height="21" style="height: 16pt;"><td class="xl65" height="21" style="border: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 25pt;" width="33">No.</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 77pt;" width="103">Date</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Distance</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Duration</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Pace</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Max HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Max. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Strike Length</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Remarks</td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1/5/20 10:01</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.35</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:28:38</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:15</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">141</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">154</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">176</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.91</td><td class="xl70" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">4/5/20 18:07</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14.23</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:18:23</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:30</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">128</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">197</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5/5/20 18:02</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.28</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:59:24</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:47</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">123</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">157</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.94</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">4</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6/5/20 18:03</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12.33</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:09:33</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:38</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">129</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">196</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.97</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7/5/20 11:07</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17.21</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:48:46</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:19</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">145</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">181</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.87</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9/5/20 5:13</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.03</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:05:34</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:37</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">132</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">150</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">186</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.96</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11/5/20 18:06</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.21</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:50:22</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:28</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">132</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">161</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">8</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12/5/20 18:06</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.57</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:47:45</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:14</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">139</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">157</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">187</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">203</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.02</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13/5/20 18:04</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.31</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:56:03</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:43</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">127</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">138</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">202</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.95</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14/5/20 18:04</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:50:44</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:32</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">137</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.98</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15/5/20 17:34</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.87</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:55:49</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:33</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">131</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">140</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">212</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.97</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17/5/20 5:18</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30.62</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:03:35</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:00</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">152</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.92</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19/5/20 18:02</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.39</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:05:17</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:17</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">115</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">121</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">204</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.87</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20/5/20 18:06</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11.6</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:08:38</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:55</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">119</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.93</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21/5/20 11:52</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.05</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:00:49</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:03</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">136</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">194</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.91</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23/5/20 5:09</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.21</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:13:16</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:49</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">139</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">186</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">202</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.92</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">25/5/20 5:18</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.06</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:26:43</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:15</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">132</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">145</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">178</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">212</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.9</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">26/5/20 18:05</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17.5</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:34:01</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:22</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">156</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.01</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">27/5/20 18:02</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21.01</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:00:32</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:44</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">125</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">132</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.94</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
<tr height="21" style="height: 16pt;"><td class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">Total Distance</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">389.85</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
</tbody></table>
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<a href="https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php">Pace Predictor</a><br />
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<a href="https://extramilest.com/blog/race-faster-by-training-slower-with-228-marathoner-josh-sambrook-2/">Race Faster By Training Slower</a>Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-72248524059165055632020-05-28T13:23:00.002+08:002020-05-28T13:23:26.696+08:00Running Summary from 1 April 2020 to 30 April 2020<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br /></span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 49 = 131)</span><br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 926px;"><colgroup><col style="width: 30pt;" width="40"></col><col style="width: 77pt;" width="103"></col><col span="9" style="width: 65pt;" width="87"></col></colgroup><tbody>
<tr height="21" style="height: 16pt;"><td class="xl65" height="21" style="border: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 30pt;" width="40">No.</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 77pt;" width="103">Date</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Distance</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Duration</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Pace</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Max HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Max. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Avg. Strike Length</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 65pt;" width="87">Remarks</td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2/4/20 7:17</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30.16</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:54:16</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:47</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.94</td><td class="xl70" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5/4/20 6:38</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.61</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:06:12</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:15</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">144</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">177</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">196</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.9</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6/4/20 7:20</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">35.39</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:31:08</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:58</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">128</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">181</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">191</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.93</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">4</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7/4/20 12:03</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23.03</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:10:00</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:39</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">131</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">142</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.96</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">8/4/20 8:40</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:33:00</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:48</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">127</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.94</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10/4/20 14:12</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18.42</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:49:09</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:55</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">138</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">179</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">202</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.94</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12/4/20 13:14</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.09</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:30:46</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:39</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">127</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">137</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">179</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">196</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">8</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13/4/20 7:37</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.33</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:54:56</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:39</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">128</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">136</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">203</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.96</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15/4/20 7:36</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30.05</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:02:59</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:05</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">131</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">152</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">186</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.89</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17/4/20 7:42</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.16</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:30:02</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:34</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">129</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">139</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">199</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18/4/20 14:00</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13.32</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:30:33</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:48</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">116</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">131</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">171</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.85</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18/4/20 15:39</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2.76</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:25:11</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9:07</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">102</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">117</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">141</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">163</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.78</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20/4/20 5:51</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:50:37</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:03</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">149</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">203</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.08</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21/4/20 11:54</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11.04</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:00:00</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:26</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">133</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">147</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">179</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">192</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.03</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23/4/20 5:42</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14.54</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:21:44</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:37</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">129</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">140</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.97</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">25/4/20 15:11</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23.03</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:05:37</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:27</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">153</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">203</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.01</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">27/4/20 5:12</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20.4</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:47:14</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:15</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">133</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">160</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.03</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">28/4/20 18:04</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.04</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:22:43</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:10</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">160</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">180</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.07</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">29/4/20 18:04</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.09</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:53:54</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:21</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">138</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">156</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.02</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">Total Distance</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">337.5</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
</tbody></table>
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<a href="https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php">Pace Predictor</a><br />
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<a href="https://extramilest.com/blog/race-faster-by-training-slower-with-228-marathoner-josh-sambrook-2/">Race Faster By Training Slower</a>Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-37890715729095861402020-03-04T21:54:00.000+08:002020-05-28T13:19:41.366+08:00Running Summary from 1 Mar 2020 to 31 Mar 2020<br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 49 = 131)</span><br />
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<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 917px;"><colgroup><col style="width: 25pt;" width="33"></col><col style="width: 77pt;" width="103"></col><col style="width: 53pt;" width="71"></col><col style="width: 55pt;" width="73"></col><col style="width: 57pt;" width="76"></col><col span="2" style="width: 51pt;" width="68"></col><col style="width: 78pt;" width="104"></col><col style="width: 81pt;" width="108"></col><col style="width: 106pt;" width="141"></col><col style="width: 54pt;" width="72"></col></colgroup><tbody>
<tr height="21" style="height: 16pt;"><td class="xl65" height="21" style="border: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 25pt;" width="33">No.</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 77pt;" width="103">Date</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 53pt;" width="71">Distance</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 55pt;" width="73">Duration</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 57pt;" width="76">Avg. Pace</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 51pt;" width="68">Avg. HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 51pt;" width="68">Max HR</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 78pt;" width="104">Avg. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 81pt;" width="108">Max. Cadence</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 106pt;" width="141">Avg. Strike Length</td><td class="xl65" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: 0.5pt solid windowtext; color: #333333; font-family: Georgia, serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap; width: 54pt;" width="72">Remarks</td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1/3/20 6:43</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:59:10</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:40</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">162</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">178</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">236</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3/3/20 7:22</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">31.32</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:55:18</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:36</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">201</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.97</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">4/3/20 7:07</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">25.07</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:19:05</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:33</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">125</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">144</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.98</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">4</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6/3/20 7:08</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">24.11</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:11:22</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:27</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">124</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">133</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">202</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7/3/20 6:13</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3.75</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:24:11</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:27</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">108</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">119</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">196</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.85</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7/3/20 6:48</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5.5</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:27:55</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:05</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">142</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">159</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">141</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">222</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.28</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">7/3/20 7:44</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3.73</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:23:35</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:20</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">116</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">181</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">209</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.87</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">8</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9/3/20 7:13</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.01</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:09:55</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:45</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">205</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.95</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">9</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10/3/20 13:02</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.14</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:57:28</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:40</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">130</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">137</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">181</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">188</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.98</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11/3/20 7:08</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">29.32</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:57:14</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:03</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">180</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">202</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.9</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">11</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13/3/20 7:10</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17.18</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:37:35</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:41</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">122</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">129</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">199</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.95</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">12</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15/3/20 6:42</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.3</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:35:26</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:51</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">162</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">179</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">196</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.95</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">13</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16/3/20 7:25</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30.03</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:00:11</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:00</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">122</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">134</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">187</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">213</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.89</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19/3/20 5:31</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">49.03</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:40:39</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:57</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">144</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">172</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">240</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.84</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">15</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19/3/20 11:44</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.25</td><td align="right" class="xl70" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">04:15.6</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16:55</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">116</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">129</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">81</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">178</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.73</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19/3/20 11:53</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1.93</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:27:16</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">14:07</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">96</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">107</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">103</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">230</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.69</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">17</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">22/3/20 6:32</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:04:15</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:55</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">163</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">178</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">194</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.95</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">18</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23/3/20 7:11</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.09</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:57:25</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:42</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">120</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">178</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">184</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">194</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.96</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">19</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">24/3/20 7:16</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">2:55:01</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:50</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">127</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">136</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">185</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">207</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.93</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">20</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">25/3/20 12:02</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5.04</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0:30:06</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:58</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">127</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">144</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">181</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">190</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.92</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">26/3/20 7:13</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">16.22</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:30:37</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:35</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">132</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">198</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.99</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">22</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">28/3/20 6:44</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">10.67</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:08:34</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">6:26</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">125</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">147</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">177</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">190</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.88</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">23</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">30/3/20 7:18</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">33.09</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">3:15:14</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:54</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">126</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">139</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">182</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">191</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.93</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td align="right" class="xl66" height="21" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">24</td><td align="right" class="xl67" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">31/3/20 7:14</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">21.02</td><td align="right" class="xl68" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">1:57:52</td><td align="right" class="xl69" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">5:36</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">123</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">135</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">183</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">209</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">0.97</td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"> </td></tr>
<tr height="21" style="height: 16pt;"><td height="21" style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; height: 16pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: 0.5pt solid windowtext; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">Total Distance</td><td align="right" class="xl66" style="border-bottom: 0.5pt solid windowtext; border-image: initial; border-left: none; border-right: 0.5pt solid windowtext; border-top: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;">448.86</td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td><td style="border: none; font-family: Calibri, sans-serif; font-size: 12pt; padding-left: 1px; padding-right: 1px; padding-top: 1px; vertical-align: bottom; white-space: nowrap;"></td></tr>
</tbody></table>
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<a href="https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php">Pace Predictor</a><br />
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<a href="https://extramilest.com/blog/race-faster-by-training-slower-with-228-marathoner-josh-sambrook-2/">Race Faster By Training Slower</a>Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-58039200089608716042020-02-04T09:30:00.005+08:002020-03-04T21:47:51.538+08:00Running Summary from 2 Feb 2020 to 29 Feb 2020<br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 48 = 132)</span><br />
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<br />
<table border="5" cellpadding="5" cellspacing="5" style="border-collapse: collapse; width: 1413px;"><colgroup><col style="mso-width-alt: 1389; mso-width-source: userset; width: 29pt;" width="38"></col> <col style="mso-width-alt: 3584; mso-width-source: userset; width: 74pt;" width="98"></col> <col style="mso-width-alt: 3620; mso-width-source: userset; width: 74pt;" width="99"></col> <col style="mso-width-alt: 2706; mso-width-source: userset; width: 56pt;" width="74"></col> <col style="mso-width-alt: 2962; mso-width-source: userset; width: 61pt;" width="81"></col> <col style="mso-width-alt: 3072; mso-width-source: userset; width: 63pt;" width="84"></col> <col span="2" style="mso-width-alt: 2669; mso-width-source: userset; width: 55pt;" width="73"></col> <col style="mso-width-alt: 4132; mso-width-source: userset; width: 85pt;" width="113"></col> <col style="mso-width-alt: 4315; mso-width-source: userset; width: 89pt;" width="118"></col> <col style="mso-width-alt: 5705; mso-width-source: userset; width: 117pt;" width="156"></col> <col style="mso-width-alt: 14848; mso-width-source: userset; width: 305pt;" width="406"></col> </colgroup><tbody>
<tr height="17" style="height: 12.75pt;"> <td class="xl63" height="17" style="height: 12.75pt; width: 29pt;" width="38">No.</td> <td class="xl63" style="border-left: none; width: 74pt;" width="98">Date</td> <td class="xl63" style="border-left: none; width: 74pt;" width="99">Day</td> <td class="xl63" style="border-left: none; width: 56pt;" width="74">Distance</td> <td class="xl63" style="border-left: none; width: 61pt;" width="81">Duration</td> <td class="xl63" style="border-left: none; width: 63pt;" width="84">Avg. Pace</td> <td class="xl63" style="border-left: none; width: 55pt;" width="73">Avg. HR</td> <td class="xl63" style="border-left: none; width: 55pt;" width="73">Max HR</td> <td class="xl63" style="border-left: none; width: 85pt;" width="113">Avg. Cadence</td> <td class="xl63" style="border-left: none; width: 89pt;" width="118">Max. Cadence</td> <td class="xl63" style="border-left: none; width: 117pt;" width="156">Avg. Strike Length</td> <td class="xl63" style="border-left: none; width: 305pt;" width="406">Remarks</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">1</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/2</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Sunday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">17.43</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:38:16</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.38</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">135</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">194</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.97</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">2</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/3</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">12.1</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:08:52</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.41</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">126</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">135</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.96</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">3</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/3</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">13.22</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:14:56</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.4</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">129</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">135</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">181</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">202</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.97</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">4</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/4</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">10.89</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:04:40</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.56</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">136</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">178</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">194</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.95</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">5</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/4</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">3.21</td> <td align="right" class="xl67" style="border-left: none; border-top: none; width: 61pt;" width="81">20:18</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.19</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">109</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">122</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">180</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">186</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.88</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">6</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/4</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">5.02</td> <td align="right" class="xl67" style="border-left: none; border-top: none; width: 61pt;" width="81">17:29</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">3.29</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">146</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">169</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">191</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">241</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">1.5</td> <td class="xl77" style="border-left: none; border-top: none;">5k Tempo Run</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">7</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/5</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">11.3</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:03:21</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.36</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">136</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">194</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.97</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">8</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/5</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">5.13</td> <td align="right" class="xl68" style="border-left: none; border-top: none; width: 61pt;" width="81">0:29:53</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.49</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">125</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">131</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">192</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.94</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">9</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/6</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">11.98</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:11:15</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.57</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">185</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">180</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">191</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.93</td> <td class="xl63" style="border-left: none; border-top: none; width: 305pt;" width="406">Spike in HR due to HRM error</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">10</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/7</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Friday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">9.13</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:01:53</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.47</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">117</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">124</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.8</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">11</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/7</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Friday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">5.2</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:32:23</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.14</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">119</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">124</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">179</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">191</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.9</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">12</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/8</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Saturday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">13.43</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:22:19</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.08</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">130</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">153</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">177</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">192</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.92</td> <td class="xl70" style="border-left: none; border-top: none;">MacRitichie Run with Jason</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">13</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/9</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Sunday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">5.48</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:32:26</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.55</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">121</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">132</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">192</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.92</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">14</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/10</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">12.15</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:12:02</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.56</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">123</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">132</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">184</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.92</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">15</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/10</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">18.34</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:49:34</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.58</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">124</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">130</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">198</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.91</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">16</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/11</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">11.21</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:07:35</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.02</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">124</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">133</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">199</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.91</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">17</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/11</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">16.16</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:34:13</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.13</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">119</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">125</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.88</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">18</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/12</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">10.08</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:05:45</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.31</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">119</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">130</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.84</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">19</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/12</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">13.37</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:21:36</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.06</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">122</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">181</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">196</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.9</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">20</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/13</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">10.45</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:08:18</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.32</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">118</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">126</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">198</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.84</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">21</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/13</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">2.72</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:18:58</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.58</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">107</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">120</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">179</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">198</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.8</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl72" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">22</td> <td class="xl73" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/13</td> <td class="xl74" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 56pt;" width="74">10.17</td> <td align="right" class="xl75" style="border-left: none; border-top: none;">0:51:27</td> <td align="right" class="xl76" style="border-left: none; border-top: none;">05:04</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 55pt;" width="73">132</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 55pt;" width="73">137</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 85pt;" width="113">183</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 89pt;" width="118">190</td> <td align="right" class="xl74" style="border-left: none; border-top: none; width: 117pt;" width="156">1.08</td> <td class="xl77" style="border-left: none; border-top: none;">MAF Test</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">23</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/14</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Friday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">8.26</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:50:12</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.05</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">116</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">128</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">180</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">198</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.91</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">24</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/14</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Friday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">8.34</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:50:46</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">6.05</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">120</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">125</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">178</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">192</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.92</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">25</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/16</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Sunday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">16.32</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:35:03</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.49</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">137</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">157</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">177</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">221</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.97</td> <td class="xl70" style="border-left: none; border-top: none;">MacRitichie Run with Jason</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">26</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/17</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">12.05</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:10:01</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.49</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">125</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">190</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">182</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">202</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.94</td> <td class="xl70" style="border-left: none; border-top: none;">HR Monitor Spike in the beginning. Chest HRM Spoiling</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">27</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/17</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">5.13</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:29:31</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.45</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">119</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">140</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">180</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">194</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.97</td> <td class="xl70" style="border-left: none; border-top: none;">Chest HRM Spoiling</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">28</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/18</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">14.01</td> <td align="right" class="xl66" style="border-left: none; border-top: none; width: 61pt;" width="81">01:23:17</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">5.57</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">123</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">136</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">179</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">194</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">0.94</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl78" height="17" style="height: 12.75pt; width: 29pt;" width="38">29</td> <td class="xl79" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/18</td> <td class="xl80" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl81" style="border-left: none; width: 56pt;" width="74">3.19</td> <td align="right" class="xl82">20:10</td> <td align="right" class="xl81" style="width: 63pt;" width="84">6.19</td> <td align="right" class="xl81" style="border-left: none; width: 55pt;" width="73">111</td> <td align="right" class="xl81" style="border-left: none; width: 55pt;" width="73">118</td> <td align="right" class="xl81" style="border-left: none; width: 85pt;" width="113">180</td> <td align="right" class="xl81" style="border-left: none; width: 89pt;" width="118">187</td> <td align="right" class="xl81" style="border-left: none; width: 117pt;" width="156">0.88</td> <td class="xl83"></td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="height: 12.75pt; width: 29pt;" width="38">30</td> <td class="xl65" style="border-left: none; width: 74pt;" width="98">2020/2/18</td> <td class="xl63" style="border-left: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; width: 56pt;" width="74">5.07</td> <td align="right" class="xl84" style="border-left: none;">19:20</td> <td align="right" class="xl63" style="border-left: none; width: 63pt;" width="84">3.49</td> <td align="right" class="xl63" style="border-left: none; width: 55pt;" width="73">155</td> <td align="right" class="xl63" style="border-left: none; width: 55pt;" width="73">162</td> <td align="right" class="xl63" style="border-left: none; width: 85pt;" width="113">188</td> <td align="right" class="xl63" style="border-left: none; width: 89pt;" width="118">197</td> <td align="right" class="xl63" style="border-left: none; width: 117pt;" width="156">1.4</td> <td class="xl77" style="border-left: none;">5k Tempo Run</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">31</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/18</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Tuesday</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 56pt;" width="74">2.99</td> <td align="right" class="xl84" style="border-left: none; border-top: none;">11:24</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 63pt;" width="84">3.49</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">148</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 55pt;" width="73">158</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 85pt;" width="113">188</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 89pt;" width="118">204</td> <td align="right" class="xl63" style="border-left: none; border-top: none; width: 117pt;" width="156">1.39</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">32</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/19</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">10.07</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:57:38</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.44</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.96</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">33</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/19</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Wednesday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">15.11</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:28:30</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.51</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.94</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">34</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/20</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">13.03</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:22:17</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">6.19</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">137</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.88</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">35</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/20</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Thursday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">12.06</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:15:24</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">6.15</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">176</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">248</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.91</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">36</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/23</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Sunday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">10.44</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:05:16</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">6.15</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">141</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">177</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.9</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">37</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/24</td> <td class="xl63" style="border-left: none; border-top: none; width: 74pt;" width="99">Monday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">30.52</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">02:49:18</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.33</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">207</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.99</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl64" height="17" style="border-top: none; height: 12.75pt; width: 29pt;" width="38">38</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/25</td> <td class="xl70" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">11.12</td> <td align="right" class="xl71" style="border-left: none; border-top: none;">0:59:37</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.22</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">149</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">201</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">1.01</td> <td class="xl70" style="border-left: none; border-top: none;">Interval 400m R400m</td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl70" height="17" style="border-top: none; height: 12.75pt; text-align: left;">39</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/25</td> <td class="xl70" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">11.18</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:04:22</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.46</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">202</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.94</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl70" height="17" style="border-top: none; height: 12.75pt; text-align: left;">40</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/26</td> <td class="xl70" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">20.54</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">01:49:40</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.2</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">204</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">1.01</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl70" height="17" style="border-top: none; height: 12.75pt; text-align: left;">41</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/27</td> <td class="xl70" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">23.02</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">02:14:28</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.51</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.94</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl70" height="17" style="border-top: none; height: 12.75pt; text-align: left;">42</td> <td class="xl65" style="border-left: none; border-top: none; width: 74pt;" width="98">2020/2/28</td> <td class="xl70" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">25.27</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">02:23:37</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">5.41</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">120</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl70" style="border-left: none; border-top: none;">0.96</td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="17" style="height: 12.75pt;"> <td class="xl70" height="17" style="border-top: none; height: 12.75pt;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> <td class="xl70" style="border-left: none; border-top: none;"> </td> </tr>
</tbody></table><br />
<a href="https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php">Pace Predictor</a><br />
<br />
<a href="https://extramilest.com/blog/race-faster-by-training-slower-with-228-marathoner-josh-sambrook-2/">Race Faster By Training Slower</a><br />
<br />
<br />
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-78092164827300953152020-01-06T10:39:00.002+08:002020-02-04T09:29:17.837+08:00Running Summary from 2 Jan 2020 to 31 Jan 2020<br />
<b><u>Running Summary from 2 Jan 2020 to 31 Jan 2020</u></b><br />
<br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019 till now, my speed at zone 2 was 6:47/km then. </span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span> <span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 48 = 132)</span><br />
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<table border="5" cellpadding="5" cellspacing="5" style="border-collapse: collapse; width: 1009px;"><colgroup><col style="width: 48pt;" width="64"></col> <col style="mso-width-alt: 2523; mso-width-source: userset; width: 52pt;" width="69"></col> <col style="mso-width-alt: 2962; mso-width-source: userset; width: 61pt;" width="81"></col> <col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col> <col style="mso-width-alt: 2486; mso-width-source: userset; width: 51pt;" width="68"></col> <col style="mso-width-alt: 3035; mso-width-source: userset; width: 62pt;" width="83"></col> <col style="mso-width-alt: 2486; mso-width-source: userset; width: 51pt;" width="68"></col> <col style="mso-width-alt: 2377; mso-width-source: userset; width: 49pt;" width="65"></col> <col style="mso-width-alt: 4022; mso-width-source: userset; width: 83pt;" width="110"></col> <col style="mso-width-alt: 4132; mso-width-source: userset; width: 85pt;" width="113"></col> <col style="mso-width-alt: 5339; mso-width-source: userset; width: 110pt;" width="146"></col> <col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col> </colgroup><tbody>
<tr height="21" style="height: 15.75pt;"> <td class="xl65" height="21" style="height: 15.75pt; width: 48pt;" width="64">No.</td> <td class="xl65" style="border-left: none; width: 52pt;" width="69">Date</td> <td class="xl65" style="border-left: none; width: 61pt;" width="81">Day</td> <td class="xl65" style="border-left: none; width: 53pt;" width="71">Distance</td> <td class="xl66" style="border-left: none; width: 51pt;" width="68">Duration</td> <td class="xl66" style="border-left: none; width: 62pt;" width="83">Avg. Pace</td> <td class="xl65" style="border-left: none; width: 51pt;" width="68">Avg. HR</td> <td class="xl65" style="border-left: none; width: 49pt;" width="65">Max HR</td> <td class="xl65" style="border-left: none; width: 83pt;" width="110">Avg. Cadence</td> <td class="xl65" style="border-left: none; width: 85pt;" width="113">Max. Cadence</td> <td class="xl65" style="border-left: none; width: 110pt;" width="146">Avg. Strike Length</td> <td class="xl65" style="border-left: none; width: 53pt;" width="71">Remarks</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">1</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/2</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">9.15</td> <td class="xl67" style="border-left: none; border-top: none;">55:51</td> <td class="xl67" style="border-left: none; border-top: none;">6.06</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">242</td> <td class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">2</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/2</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">12.06</td> <td class="xl67" style="border-left: none; border-top: none;">1:11:35</td> <td class="xl67" style="border-left: none; border-top: none;">5.56</td> <td class="xl67" style="border-left: none; border-top: none;">128</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">194</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">3</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/3</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">8</td> <td class="xl67" style="border-left: none; border-top: none;">54:11</td> <td class="xl67" style="border-left: none; border-top: none;">6.46</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">181</td> <td class="xl67" style="border-left: none; border-top: none;">196</td> <td class="xl67" style="border-left: none; border-top: none;">0.82</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">4</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/3</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">5.36</td> <td class="xl67" style="border-left: none; border-top: none;">30:53</td> <td class="xl67" style="border-left: none; border-top: none;">5.45</td> <td class="xl67" style="border-left: none; border-top: none;">131</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">184</td> <td class="xl67" style="border-left: none; border-top: none;">194</td> <td class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">5</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/6</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">8.69</td> <td class="xl67" style="border-left: none; border-top: none;">50:12</td> <td class="xl67" style="border-left: none; border-top: none;">5.47</td> <td class="xl67" style="border-left: none; border-top: none;">119</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">188</td> <td class="xl67" style="border-left: none; border-top: none;">0.95</td> <td class="xl67" style="border-left: none; border-top: none;">Treadmill</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">6</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/6</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">13.56</td> <td class="xl67" style="border-left: none; border-top: none;">1:22:24</td> <td class="xl67" style="border-left: none; border-top: none;">6.05</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">133</td> <td class="xl67" style="border-left: none; border-top: none;">180</td> <td class="xl67" style="border-left: none; border-top: none;">192</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">7</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/7</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">9.30</td> <td class="xl67" style="border-left: none; border-top: none;">59:22</td> <td class="xl67" style="border-left: none; border-top: none;">6.23</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">208</td> <td class="xl67" style="border-left: none; border-top: none;">184</td> <td class="xl67" style="border-left: none; border-top: none;">198</td> <td class="xl67" style="border-left: none; border-top: none;">0.85</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">8</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/7</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">13.18</td> <td class="xl67" style="border-left: none; border-top: none;">1:19:07</td> <td class="xl67" style="border-left: none; border-top: none;">6</td> <td class="xl67" style="border-left: none; border-top: none;">128</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">198</td> <td class="xl67" style="border-left: none; border-top: none;">0.91</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">9</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/9</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">5.41</td> <td class="xl67" style="border-left: none; border-top: none;">35:46</td> <td class="xl67" style="border-left: none; border-top: none;">6.37</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">133</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">194</td> <td class="xl67" style="border-left: none; border-top: none;">0.83</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">10</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/9</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">10.48</td> <td class="xl67" style="border-left: none; border-top: none;">1:06:07</td> <td class="xl67" style="border-left: none; border-top: none;">6.19</td> <td class="xl67" style="border-left: none; border-top: none;">128</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">180</td> <td class="xl67" style="border-left: none; border-top: none;">196</td> <td class="xl67" style="border-left: none; border-top: none;">0.88</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">11</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/10</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">6.12</td> <td class="xl67" style="border-left: none; border-top: none;">43:36</td> <td class="xl67" style="border-left: none; border-top: none;">7.07</td> <td class="xl67" style="border-left: none; border-top: none;">122</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">205</td> <td class="xl67" style="border-left: none; border-top: none;">0.77</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">12</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/11</td> <td class="xl67" style="border-left: none; border-top: none;">Saturday</td> <td class="xl67" style="border-left: none; border-top: none;">10.75</td> <td class="xl67" style="border-left: none; border-top: none;">1:03:08</td> <td class="xl67" style="border-left: none; border-top: none;">5.52</td> <td class="xl67" style="border-left: none; border-top: none;">126</td> <td class="xl67" style="border-left: none; border-top: none;">145</td> <td class="xl67" style="border-left: none; border-top: none;">185</td> <td class="xl67" style="border-left: none; border-top: none;">204</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">13</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/13</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">10.15</td> <td class="xl67" style="border-left: none; border-top: none;">58:32</td> <td class="xl67" style="border-left: none; border-top: none;">5.46</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">184</td> <td class="xl67" style="border-left: none; border-top: none;">200</td> <td class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">14</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/14</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">9.33</td> <td class="xl67" style="border-left: none; border-top: none;">57:56</td> <td class="xl67" style="border-left: none; border-top: none;">6.13</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">193</td> <td class="xl67" style="border-left: none; border-top: none;">0.88</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">15</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/14</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">2.7</td> <td class="xl67" style="border-left: none; border-top: none;">17:56</td> <td class="xl67" style="border-left: none; border-top: none;">6.39</td> <td class="xl67" style="border-left: none; border-top: none;">112</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">178</td> <td class="xl67" style="border-left: none; border-top: none;">186</td> <td class="xl67" style="border-left: none; border-top: none;">0.84</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">16</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/14</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">6.15</td> <td class="xl67" style="border-left: none; border-top: none;">24:17</td> <td class="xl67" style="border-left: none; border-top: none;">3.57</td> <td class="xl67" style="border-left: none; border-top: none;">161</td> <td class="xl67" style="border-left: none; border-top: none;">168</td> <td class="xl67" style="border-left: none; border-top: none;">185</td> <td class="xl67" style="border-left: none; border-top: none;">203</td> <td class="xl67" style="border-left: none; border-top: none;">1.37</td> <td class="xl67" style="border-left: none; border-top: none;">Tempo</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">17</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/15</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td class="xl67" style="border-left: none; border-top: none;">5.04</td> <td class="xl67" style="border-left: none; border-top: none;">31:37</td> <td class="xl67" style="border-left: none; border-top: none;">6.17</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">133</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">188</td> <td class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;">Treadmill</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">18</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/15</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td class="xl67" style="border-left: none; border-top: none;">11.03</td> <td class="xl67" style="border-left: none; border-top: none;">1:06:00</td> <td class="xl67" style="border-left: none; border-top: none;">5.59</td> <td class="xl67" style="border-left: none; border-top: none;">126</td> <td class="xl67" style="border-left: none; border-top: none;">133</td> <td class="xl67" style="border-left: none; border-top: none;">180</td> <td class="xl67" style="border-left: none; border-top: none;">194</td> <td class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">19</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/16</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">8.13</td> <td class="xl67" style="border-left: none; border-top: none;">51:02</td> <td class="xl67" style="border-left: none; border-top: none;">6.17</td> <td class="xl67" style="border-left: none; border-top: none;">126</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">199</td> <td class="xl67" style="border-left: none; border-top: none;">0.88</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">20</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/16</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">15.21</td> <td class="xl67" style="border-left: none; border-top: none;">1:34:37</td> <td class="xl67" style="border-left: none; border-top: none;">6.13</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">180</td> <td class="xl67" style="border-left: none; border-top: none;">207</td> <td class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">21</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/17</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">4.54</td> <td class="xl67" style="border-left: none; border-top: none;">30:23</td> <td class="xl67" style="border-left: none; border-top: none;">6.14</td> <td class="xl67" style="border-left: none; border-top: none;">118</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">190</td> <td class="xl67" style="border-left: none; border-top: none;">0.82</td> <td class="xl67" style="border-left: none; border-top: none;">Treadmill</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">22</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/20</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">10.15</td> <td class="xl67" style="border-left: none; border-top: none;">1:01:04</td> <td class="xl67" style="border-left: none; border-top: none;">6.01</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">137</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">212</td> <td class="xl67" style="border-left: none; border-top: none;">0.91</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">23</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/20</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">11.16</td> <td class="xl67" style="border-left: none; border-top: none;">1:06:36</td> <td class="xl67" style="border-left: none; border-top: none;">5.58</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">179</td> <td class="xl67" style="border-left: none; border-top: none;">198</td> <td class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">24</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/21</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">9.17</td> <td class="xl67" style="border-left: none; border-top: none;">55:01</td> <td class="xl67" style="border-left: none; border-top: none;">6</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">181</td> <td class="xl67" style="border-left: none; border-top: none;">202</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">25</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/21</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">2.70</td> <td class="xl67" style="border-left: none; border-top: none;">16:59</td> <td class="xl67" style="border-left: none; border-top: none;">6.18</td> <td class="xl67" style="border-left: none; border-top: none;">112</td> <td class="xl67" style="border-left: none; border-top: none;">123</td> <td class="xl67" style="border-left: none; border-top: none;">176</td> <td class="xl67" style="border-left: none; border-top: none;">184</td> <td class="xl67" style="border-left: none; border-top: none;">0.90</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">26</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/21</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">8.16</td> <td class="xl67" style="border-left: none; border-top: none;">32:13</td> <td class="xl67" style="border-left: none; border-top: none;">3.57</td> <td class="xl67" style="border-left: none; border-top: none;">160</td> <td class="xl67" style="border-left: none; border-top: none;">167</td> <td class="xl67" style="border-left: none; border-top: none;">186</td> <td class="xl67" style="border-left: none; border-top: none;">202</td> <td class="xl67" style="border-left: none; border-top: none;">1.36</td> <td class="xl67" style="border-left: none; border-top: none;">Tempo</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">27</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/21</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">1.77</td> <td class="xl67" style="border-left: none; border-top: none;">13:06</td> <td class="xl67" style="border-left: none; border-top: none;">7.23</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">137</td> <td class="xl67" style="border-left: none; border-top: none;">176</td> <td class="xl67" style="border-left: none; border-top: none;">187</td> <td class="xl67" style="border-left: none; border-top: none;">0.77</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">28</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/22</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td class="xl67" style="border-left: none; border-top: none;">5.05</td> <td class="xl67" style="border-left: none; border-top: none;">32:58</td> <td class="xl67" style="border-left: none; border-top: none;">6.31</td> <td class="xl67" style="border-left: none; border-top: none;">123</td> <td class="xl67" style="border-left: none; border-top: none;">134</td> <td class="xl67" style="border-left: none; border-top: none;">181</td> <td class="xl67" style="border-left: none; border-top: none;">188</td> <td class="xl67" style="border-left: none; border-top: none;">0.85</td> <td class="xl67" style="border-left: none; border-top: none;">Treadmill</td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">29</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/22</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td class="xl67" style="border-left: none; border-top: none;">12.52</td> <td class="xl67" style="border-left: none; border-top: none;">1:12:38</td> <td class="xl67" style="border-left: none; border-top: none;">5.48</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">146</td> <td class="xl67" style="border-left: none; border-top: none;">180</td> <td class="xl67" style="border-left: none; border-top: none;">198</td> <td class="xl67" style="border-left: none; border-top: none;">0.96</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">30</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/23</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">1.11</td> <td class="xl67" style="border-left: none; border-top: none;">7:04</td> <td class="xl67" style="border-left: none; border-top: none;">6.22</td> <td class="xl67" style="border-left: none; border-top: none;">117</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">181</td> <td class="xl67" style="border-left: none; border-top: none;">190</td> <td class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">31</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/23</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">6.72</td> <td class="xl67" style="border-left: none; border-top: none;">42:38</td> <td class="xl67" style="border-left: none; border-top: none;">6.21</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">136</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">215</td> <td class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">32</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/23</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">14.14</td> <td class="xl67" style="border-left: none; border-top: none;">1:25:57</td> <td class="xl67" style="border-left: none; border-top: none;">6.05</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">136</td> <td class="xl67" style="border-left: none; border-top: none;">177</td> <td class="xl67" style="border-left: none; border-top: none;">237</td> <td class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">33</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/24</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">5.46</td> <td class="xl67" style="border-left: none; border-top: none;">34:38</td> <td class="xl67" style="border-left: none; border-top: none;">6.21</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">181</td> <td class="xl67" style="border-left: none; border-top: none;">185</td> <td class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">34</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/26</td> <td class="xl67" style="border-left: none; border-top: none;">Sunday</td> <td class="xl67" style="border-left: none; border-top: none;">12.01</td> <td class="xl67" style="border-left: none; border-top: none;">1:13:21</td> <td class="xl67" style="border-left: none; border-top: none;">6.06</td> <td class="xl67" style="border-left: none; border-top: none;">128</td> <td class="xl67" style="border-left: none; border-top: none;">136</td> <td class="xl67" style="border-left: none; border-top: none;">178</td> <td class="xl67" style="border-left: none; border-top: none;">245</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">35</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/27</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">2.45</td> <td class="xl67" style="border-left: none; border-top: none;">17:11</td> <td class="xl67" style="border-left: none; border-top: none;">7.01</td> <td class="xl67" style="border-left: none; border-top: none;">113</td> <td class="xl67" style="border-left: none; border-top: none;">123</td> <td class="xl67" style="border-left: none; border-top: none;">170</td> <td class="xl67" style="border-left: none; border-top: none;">178</td> <td class="xl67" style="border-left: none; border-top: none;">0.84</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">36</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/27</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td class="xl67" style="border-left: none; border-top: none;">9.74</td> <td class="xl67" style="border-left: none; border-top: none;">58.58</td> <td class="xl67" style="border-left: none; border-top: none;">6.03</td> <td class="xl67" style="border-left: none; border-top: none;">131</td> <td class="xl67" style="border-left: none; border-top: none;">147</td> <td class="xl67" style="border-left: none; border-top: none;">176</td> <td class="xl67" style="border-left: none; border-top: none;">191</td> <td class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">37</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/28</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">13.39</td> <td class="xl67" style="border-left: none; border-top: none;">1:19:42</td> <td class="xl67" style="border-left: none; border-top: none;">5.57</td> <td class="xl67" style="border-left: none; border-top: none;">127</td> <td class="xl67" style="border-left: none; border-top: none;">137</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">199</td> <td class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">38</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/28</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td class="xl67" style="border-left: none; border-top: none;">12.04</td> <td class="xl67" style="border-left: none; border-top: none;">1:08:37</td> <td class="xl67" style="border-left: none; border-top: none;">5.42</td> <td class="xl67" style="border-left: none; border-top: none;">129</td> <td class="xl67" style="border-left: none; border-top: none;">135</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">198</td> <td class="xl67" style="border-left: none; border-top: none;">0.96</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">39</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/29</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td class="xl67" style="border-left: none; border-top: none;">15:32</td> <td class="xl67" style="border-left: none; border-top: none;">1:37:00</td> <td class="xl67" style="border-left: none; border-top: none;">6.2</td> <td class="xl67" style="border-left: none; border-top: none;">124</td> <td class="xl67" style="border-left: none; border-top: none;">136</td> <td class="xl67" style="border-left: none; border-top: none;">178</td> <td class="xl67" style="border-left: none; border-top: none;">194</td> <td class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">40</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/30</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">13.45</td> <td class="xl67" style="border-left: none; border-top: none;">1:15:49</td> <td class="xl67" style="border-left: none; border-top: none;">5.38</td> <td class="xl67" style="border-left: none; border-top: none;">128</td> <td class="xl67" style="border-left: none; border-top: none;">136</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">197</td> <td class="xl67" style="border-left: none; border-top: none;">0.97</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">41</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/30</td> <td class="xl67" style="border-left: none; border-top: none;">Thursday</td> <td class="xl67" style="border-left: none; border-top: none;">3.20</td> <td class="xl67" style="border-left: none; border-top: none;">18:39</td> <td class="xl67" style="border-left: none; border-top: none;">5.49</td> <td class="xl67" style="border-left: none; border-top: none;">112</td> <td class="xl67" style="border-left: none; border-top: none;">124</td> <td class="xl67" style="border-left: none; border-top: none;">182</td> <td class="xl67" style="border-left: none; border-top: none;">188</td> <td class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;"><span style="color: red;">42</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">2020/1/30</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">Thursday</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">5:31</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">28:02</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">5.17</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">127</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">137</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">185</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">194</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">1.02</span></td> <td class="xl68" style="border-left: none; border-top: none;"><span style="color: red;">MAF</span></td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">43</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/31</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">10.02</td> <td class="xl67" style="border-left: none; border-top: none;">56:15</td> <td class="xl67" style="border-left: none; border-top: none;">5.37</td> <td class="xl67" style="border-left: none; border-top: none;">126</td> <td class="xl67" style="border-left: none; border-top: none;">147</td> <td class="xl67" style="border-left: none; border-top: none;">183</td> <td class="xl67" style="border-left: none; border-top: none;">228</td> <td class="xl67" style="border-left: none; border-top: none;">0.97</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="21" style="height: 15.75pt;"> <td align="right" class="xl71" height="21" style="border-top: none; height: 15.75pt;">44</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2020/1/31</td> <td class="xl67" style="border-left: none; border-top: none;">Friday</td> <td class="xl67" style="border-left: none; border-top: none;">8.21</td> <td class="xl67" style="border-left: none; border-top: none;">49:32</td> <td class="xl67" style="border-left: none; border-top: none;">6.02</td> <td class="xl67" style="border-left: none; border-top: none;">125</td> <td class="xl67" style="border-left: none; border-top: none;">130</td> <td class="xl67" style="border-left: none; border-top: none;">178</td> <td class="xl67" style="border-left: none; border-top: none;">192</td> <td class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
</tbody></table>
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-28955912333352065972019-12-30T17:49:00.003+08:002020-02-04T09:28:19.376+08:00Running Summary from 2 Dec to 31 Dec - 2019 (MAF, Tempo & Interval)<br />
<b><u>Running Summary from 2 Dec 2019 to 31 Dec 2019</u></b><br />
<br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019 till now, my speed at zone 2 was 6:47/km then. </span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span> <span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Now in Dec 2019, it's 5:42min/km at HR 129, almost the same as in Nov. due to a 3 weeks holiday break in USA.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span><span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 48 = 132)</span><br />
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<br />
<table border="5" cellpadding="5" cellspacing="5" style="border-collapse: collapse; width: 1037px;"><colgroup><col style="width: 48pt;" width="64"></col> <col style="mso-width-alt: 2816; mso-width-source: userset; width: 58pt;" width="77"></col> <col style="mso-width-alt: 2962; mso-width-source: userset; width: 61pt;" width="81"></col> <col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col> <col style="mso-width-alt: 2486; mso-width-source: userset; width: 51pt;" width="68"></col> <col style="mso-width-alt: 3108; mso-width-source: userset; width: 64pt;" width="85"></col> <col style="mso-width-alt: 2816; mso-width-source: userset; width: 58pt;" width="77"></col> <col style="mso-width-alt: 2377; mso-width-source: userset; width: 49pt;" width="65"></col> <col style="mso-width-alt: 3840; mso-width-source: userset; width: 79pt;" width="105"></col> <col style="mso-width-alt: 3913; mso-width-source: userset; width: 80pt;" width="107"></col> <col style="mso-width-alt: 5083; mso-width-source: userset; width: 104pt;" width="139"></col> <col style="mso-width-alt: 3584; mso-width-source: userset; width: 74pt;" width="98"></col> </colgroup><tbody>
<tr height="20" style="height: 15.0pt;"> <td class="xl67" height="20" style="height: 15.0pt; width: 48pt;" width="64">No.</td> <td class="xl67" style="border-left: none; width: 58pt;" width="77">Date</td> <td class="xl67" style="border-left: none; width: 61pt;" width="81">Day</td> <td class="xl67" style="border-left: none; width: 53pt;" width="71">Distance</td> <td class="xl68" style="border-left: none; width: 51pt;" width="68">Duration</td> <td class="xl68" style="border-left: none; width: 64pt;" width="85">Avg. Pace</td> <td class="xl67" style="border-left: none; width: 58pt;" width="77">Avg. HR</td> <td class="xl67" style="border-left: none; width: 49pt;" width="65">Max HR</td> <td class="xl67" style="border-left: none; width: 79pt;" width="105">Avg. Cadence</td> <td class="xl67" style="border-left: none; width: 80pt;" width="107">Max. Cadence</td> <td class="xl67" style="border-left: none; width: 104pt;" width="139">Avg. Strike Length</td> <td class="xl67" style="border-left: none; width: 74pt;" width="98">Remarks</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">1</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/2</td> <td class="xl69" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">6.15</td> <td class="xl70" style="border-left: none; border-top: none;">37:16</td> <td class="xl70" style="border-left: none; border-top: none;">6.03</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">121</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">210</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.91</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">2</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/3</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">7.5</td> <td class="xl70" style="border-left: none; border-top: none;">43:09</td> <td class="xl70" style="border-left: none; border-top: none;">5.45</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.96</td> <td class="xl69" style="border-left: none; border-top: none;">SF USA</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">3</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/7</td> <td class="xl69" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.01</td> <td class="xl70" style="border-left: none; border-top: none;">32:29</td> <td class="xl70" style="border-left: none; border-top: none;">6.29</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">144</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.85</td> <td class="xl69" style="border-left: none; border-top: none;">Trump Treadmill</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">4</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/7</td> <td class="xl69" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2.3</td> <td class="xl70" style="border-left: none; border-top: none;">15:14</td> <td class="xl70" style="border-left: none; border-top: none;">6.38</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">137</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">148</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.82</td> <td class="xl69" style="border-left: none; border-top: none;">Trump Treadmill</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">5</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/10</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.54</td> <td class="xl70" style="border-left: none; border-top: none;">38:11</td> <td class="xl70" style="border-left: none; border-top: none;">6.54</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">136</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">156</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">220</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.94</td> <td class="xl69" style="border-left: none; border-top: none;">Page USA</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">6</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/13</td> <td class="xl69" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">6.15</td> <td class="xl70" style="border-left: none; border-top: none;">36:22</td> <td class="xl70" style="border-left: none; border-top: none;">5.55</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">117</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.94</td> <td class="xl69" style="border-left: none; border-top: none;">LA USA</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">7</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/15</td> <td class="xl69" style="border-left: none; border-top: none;">Sunday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.49</td> <td class="xl70" style="border-left: none; border-top: none;">30:55</td> <td class="xl70" style="border-left: none; border-top: none;">5.38</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">137</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">202</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.96</td> <td class="xl69" style="border-left: none; border-top: none;">Disney USA</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">8</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/19</td> <td class="xl69" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">12.19</td> <td class="xl70" style="border-left: none; border-top: none;">1:10:31</td> <td class="xl70" style="border-left: none; border-top: none;">5.47</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.95</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">9</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/20</td> <td class="xl69" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">6.94</td> <td class="xl70" style="border-left: none; border-top: none;">48:51</td> <td class="xl70" style="border-left: none; border-top: none;">7.02</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.77</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">10</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/20</td> <td class="xl69" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">7</td> <td class="xl70" style="border-left: none; border-top: none;">43:37</td> <td class="xl70" style="border-left: none; border-top: none;">6.14</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">138</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.88</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">11</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/23</td> <td class="xl69" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">9.32</td> <td class="xl70" style="border-left: none; border-top: none;">55:31</td> <td class="xl70" style="border-left: none; border-top: none;">5.57</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">136</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.91</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">12</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/24</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">9.41</td> <td class="xl70" style="border-left: none; border-top: none;">54:43</td> <td class="xl70" style="border-left: none; border-top: none;">5.49</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">164</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.94</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">13</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/24</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.12</td> <td class="xl70" style="border-left: none; border-top: none;">29:13</td> <td class="xl70" style="border-left: none; border-top: none;">5.42</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">139</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.95</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">14</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/25</td> <td class="xl69" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">24.19</td> <td class="xl70" style="border-left: none; border-top: none;">2:35:37</td> <td class="xl70" style="border-left: none; border-top: none;">6.26</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">147</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">247</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.86</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">15</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/26</td> <td class="xl69" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">2.26</td> <td class="xl70" style="border-left: none; border-top: none;">13:32</td> <td class="xl70" style="border-left: none; border-top: none;">5.59</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">119</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.93</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;"><span style="color: red;">16</span></td> <td align="right" class="xl74" style="border-left: none; border-top: none;"><span style="color: red;">2019/12/26</span></td> <td class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">Thursday</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">5.32</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">30:17</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">5.42</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">129</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">134</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">181</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">187</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">0.97</span></td> <td class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">MAF</span></td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">17</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/26</td> <td class="xl69" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.81</td> <td class="xl70" style="border-left: none; border-top: none;">2:50</td> <td class="xl70" style="border-left: none; border-top: none;">3.3</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">156</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">169</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">187</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">215</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">1.53</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">18</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/26</td> <td class="xl69" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.8</td> <td class="xl70" style="border-left: none; border-top: none;">2:58</td> <td class="xl70" style="border-left: none; border-top: none;">3.41</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">156</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">166</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">217</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">1.46</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">19</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/27</td> <td class="xl69" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">18.63</td> <td class="xl70" style="border-left: none; border-top: none;">2:28:00</td> <td class="xl70" style="border-left: none; border-top: none;">7.57</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">152</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">169</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">157</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">247</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.8</td> <td class="xl69" style="border-left: none; border-top: none;">MF BBF</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">20</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/29</td> <td class="xl69" style="border-left: none; border-top: none;">Sunday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">22.11</td> <td class="xl70" style="border-left: none; border-top: none;">2:29:23</td> <td class="xl70" style="border-left: none; border-top: none;">6.45</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.81</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">21</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/30</td> <td class="xl69" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.36</td> <td class="xl70" style="border-left: none; border-top: none;">34:26</td> <td class="xl70" style="border-left: none; border-top: none;">6.25</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.84</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">22</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/30</td> <td class="xl69" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.14</td> <td class="xl70" style="border-left: none; border-top: none;">30:07</td> <td class="xl70" style="border-left: none; border-top: none;">5.51</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">197</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.93</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">23</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/31</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">5.16</td> <td class="xl70" style="border-left: none; border-top: none;">31:37</td> <td class="xl70" style="border-left: none; border-top: none;">6.08</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">202</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.91</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl69" height="20" style="border-top: none; height: 15.0pt;">24</td> <td align="right" class="xl73" style="border-left: none; border-top: none;">2019/12/31</td> <td class="xl69" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">4.32</td> <td class="xl70" style="border-left: none; border-top: none;">24:41</td> <td class="xl70" style="border-left: none; border-top: none;">5.43</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">197</td> <td align="right" class="xl69" style="border-left: none; border-top: none;">0.98</td> <td class="xl69" style="border-left: none; border-top: none;"> </td> </tr>
</tbody></table>
<br />Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-6426674764856668952019-11-21T17:59:00.001+08:002020-02-04T09:27:15.179+08:00Running Summary from 3 Oct to 30 Nov 2019 (MAF, Tempo & Interval)<b><u>Running Summary from 3 Oct 2019 to 30 Nov 2019</u></b><br />
<br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">Just to share with you here on my MAF training improvement. I have been doing low HR training since 3 Oct 2019 till now, my speed at zone 2 was 6:47/km then. Now in 20 Nov 2019, my speed is 5:38/km at zone 2 HR. I am seeing a significant improvement with low HR training. Most importantly, to stay injury free and recover well before the next run.</span><br />
<span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;"><br />
</span> <span style="background-color: white; color: #1c1e21; font-family: , , , ".sfnstext-regular" , sans-serif; font-size: 14px;">MAF HR = 180 - Age (180 - 48 = 132)</span><br />
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<table border="5" cellpadding="5" cellspacing="5" style="border-collapse: collapse; width: 1029px;"><colgroup><col style="mso-width-alt: 1828; mso-width-source: userset; width: 38pt;" width="50"></col> <col style="mso-width-alt: 3035; mso-width-source: userset; width: 62pt;" width="83"></col> <col style="mso-width-alt: 2962; mso-width-source: userset; width: 61pt;" width="81"></col> <col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col> <col style="mso-width-alt: 2486; mso-width-source: userset; width: 51pt;" width="68"></col> <col style="mso-width-alt: 3108; mso-width-source: userset; width: 64pt;" width="85"></col> <col style="mso-width-alt: 2816; mso-width-source: userset; width: 58pt;" width="77"></col> <col style="mso-width-alt: 2377; mso-width-source: userset; width: 49pt;" width="65"></col> <col style="mso-width-alt: 3840; mso-width-source: userset; width: 79pt;" width="105"></col> <col style="mso-width-alt: 3913; mso-width-source: userset; width: 80pt;" width="107"></col> <col style="mso-width-alt: 5083; mso-width-source: userset; width: 104pt;" width="139"></col> <col style="mso-width-alt: 3584; mso-width-source: userset; width: 74pt;" width="98"></col> </colgroup><tbody>
<tr height="20" style="height: 15.0pt;"> <td class="xl65" height="20" style="height: 15.0pt; width: 38pt;" width="50">No.</td> <td class="xl65" style="border-left: none; width: 62pt;" width="83">Date</td> <td class="xl65" style="border-left: none; width: 61pt;" width="81">Day</td> <td class="xl65" style="border-left: none; width: 53pt;" width="71">Distance</td> <td class="xl66" style="border-left: none; width: 51pt;" width="68">Duration</td> <td class="xl66" style="border-left: none; width: 64pt;" width="85">Avg. Pace</td> <td class="xl65" style="border-left: none; width: 58pt;" width="77">Avg. HR</td> <td class="xl65" style="border-left: none; width: 49pt;" width="65">Max HR</td> <td class="xl65" style="border-left: none; width: 79pt;" width="105">Avg. Cadence</td> <td class="xl65" style="border-left: none; width: 80pt;" width="107">Max. Cadence</td> <td class="xl65" style="border-left: none; width: 104pt;" width="139">Avg. Strike Length</td> <td class="xl65" style="border-left: none; width: 74pt;" width="98">Remarks</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">1</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">3-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">6.52</td> <td class="xl69" style="border-left: none; border-top: none;">44:27</td> <td class="xl69" style="border-left: none; border-top: none;">6.49</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">206</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.8</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">2</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">3-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.35</td> <td class="xl69" style="border-left: none; border-top: none;">9:59.6</td> <td class="xl69" style="border-left: none; border-top: none;">7.25</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">104</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">113</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.73</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">3</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">3-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">4.49</td> <td class="xl69" style="border-left: none; border-top: none;">29:48</td> <td class="xl69" style="border-left: none; border-top: none;">6.38</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">112</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.81</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">4</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">4-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">6.26</td> <td class="xl69" style="border-left: none; border-top: none;">42:11</td> <td class="xl69" style="border-left: none; border-top: none;">6.45</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">120</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">203</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.81</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;"><span style="color: red;">5</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">7-Oct-19</span></td> <td class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">Monday</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">7.25</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">49:10</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">6.47</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">126</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">132</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">182</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">210</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">0.81</span></td> <td class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">MAF</span></td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">6</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">8-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.28</td> <td class="xl69" style="border-left: none; border-top: none;">49:21</td> <td class="xl69" style="border-left: none; border-top: none;">6.47</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">213</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.81</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">7</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">8-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.69</td> <td class="xl69" style="border-left: none; border-top: none;">18:30</td> <td class="xl69" style="border-left: none; border-top: none;">6.53</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">111</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">118</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">188</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.8</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">8</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">8-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.3</td> <td class="xl69" style="border-left: none; border-top: none;">33:07</td> <td class="xl69" style="border-left: none; border-top: none;">25.31</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">87</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">98</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">109</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">240</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.39</td> <td class="xl67" style="border-left: none; border-top: none;">Lateral Walk</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">9</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">9-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">4.61</td> <td class="xl69" style="border-left: none; border-top: none;">30:20</td> <td class="xl69" style="border-left: none; border-top: none;">6.34</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">188</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.85</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">10</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">9-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.24</td> <td class="xl69" style="border-left: none; border-top: none;">1:05:41</td> <td class="xl69" style="border-left: none; border-top: none;">6.25</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">123</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">209</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.84</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">11</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">10-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.24</td> <td class="xl69" style="border-left: none; border-top: none;">48:55</td> <td class="xl69" style="border-left: none; border-top: none;">6.45</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">209</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.83</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">12</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">10-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">14.47</td> <td class="xl69" style="border-left: none; border-top: none;">1:37:50</td> <td class="xl69" style="border-left: none; border-top: none;">6.46</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">121</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">204</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.83</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">13</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">12-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.25</td> <td class="xl69" style="border-left: none; border-top: none;">15:29</td> <td class="xl69" style="border-left: none; border-top: none;">6.54</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">114</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">178</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.84</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">14</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">12-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">22.79</td> <td class="xl69" style="border-left: none; border-top: none;">2:33:05</td> <td class="xl69" style="border-left: none; border-top: none;">6.43</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">123</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">145</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.83</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">15</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">14-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.95</td> <td class="xl69" style="border-left: none; border-top: none;">55:40</td> <td class="xl69" style="border-left: none; border-top: none;">6.13</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">138</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">178</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.9</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">16</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">14-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">11.48</td> <td class="xl69" style="border-left: none; border-top: none;">1:10:27</td> <td class="xl69" style="border-left: none; border-top: none;">6.08</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">17</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">15-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.61</td> <td class="xl69" style="border-left: none; border-top: none;">1:07:54</td> <td class="xl69" style="border-left: none; border-top: none;">6.24</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">220</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.86</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">18</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">15-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.26</td> <td class="xl69" style="border-left: none; border-top: none;">13:37</td> <td class="xl69" style="border-left: none; border-top: none;">6.02</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">141</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.9</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">19</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">15-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.34</td> <td class="xl69" style="border-left: none; border-top: none;">30:51</td> <td class="xl69" style="border-left: none; border-top: none;">3.42</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">152</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">170</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">192</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">205</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.41</td> <td class="xl67" style="border-left: none; border-top: none;">Interval</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">20</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">16-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.64</td> <td class="xl69" style="border-left: none; border-top: none;">30:12</td> <td class="xl69" style="border-left: none; border-top: none;">11.26</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">111</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.68</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">21</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">16-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">6.34</td> <td class="xl69" style="border-left: none; border-top: none;">40:50</td> <td class="xl69" style="border-left: none; border-top: none;">6.27</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">176</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">190</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.88</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">22</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">17-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.05</td> <td class="xl69" style="border-left: none; border-top: none;">54:03</td> <td class="xl69" style="border-left: none; border-top: none;">7.4</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">164</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">236</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.79</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">23</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">17-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.42</td> <td class="xl69" style="border-left: none; border-top: none;">1:11:35</td> <td class="xl69" style="border-left: none; border-top: none;">6.52</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">193</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.8</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">24</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">19-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">24.12</td> <td class="xl69" style="border-left: none; border-top: none;">3:01:06</td> <td class="xl69" style="border-left: none; border-top: none;">7.3</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">139</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">167</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">245</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.79</td> <td class="xl67" style="border-left: none; border-top: none;">MF Hills</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">25</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">9.49</td> <td class="xl69" style="border-left: none; border-top: none;">1:00:06</td> <td class="xl69" style="border-left: none; border-top: none;">6.2</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">158</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">193</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">26</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">11.43</td> <td class="xl69" style="border-left: none; border-top: none;">1:11:09</td> <td class="xl69" style="border-left: none; border-top: none;">6.14</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">27</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">22-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.36</td> <td class="xl69" style="border-left: none; border-top: none;">51:45</td> <td class="xl69" style="border-left: none; border-top: none;">6.11</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">217</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">28</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">22-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.11</td> <td class="xl69" style="border-left: none; border-top: none;">13:22</td> <td class="xl69" style="border-left: none; border-top: none;">6.2</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.86</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">29</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">22-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">11.84</td> <td class="xl69" style="border-left: none; border-top: none;">1:10:46</td> <td class="xl69" style="border-left: none; border-top: none;">5.59</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.91</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">30</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">23-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.97</td> <td class="xl69" style="border-left: none; border-top: none;">50:49</td> <td class="xl69" style="border-left: none; border-top: none;">6.22</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">197</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.85</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">31</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">23-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">6.17</td> <td class="xl69" style="border-left: none; border-top: none;">26:55</td> <td class="xl69" style="border-left: none; border-top: none;">4.21</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">154</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">161</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.26</td> <td class="xl67" style="border-left: none; border-top: none;">Tempo</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">32</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">23-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.52</td> <td class="xl69" style="border-left: none; border-top: none;">20:00</td> <td class="xl69" style="border-left: none; border-top: none;">7.56</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">193</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.69</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">33</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">25-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.93</td> <td class="xl69" style="border-left: none; border-top: none;">56:18</td> <td class="xl69" style="border-left: none; border-top: none;">6.18</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">34</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">26-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.53</td> <td class="xl69" style="border-left: none; border-top: none;">22:04</td> <td class="xl69" style="border-left: none; border-top: none;">4</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">166</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">173</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">213</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.38</td> <td class="xl67" style="border-left: none; border-top: none;">Ascis Race</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">35</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">27-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Sunday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">20.22</td> <td class="xl69" style="border-left: none; border-top: none;">2:13:04</td> <td class="xl69" style="border-left: none; border-top: none;">6.35</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">138</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">178</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.85</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">36</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">29-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">16.69</td> <td class="xl69" style="border-left: none; border-top: none;">1:50:29</td> <td class="xl69" style="border-left: none; border-top: none;">6.37</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">145</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">175</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">37</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">30-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.76</td> <td class="xl69" style="border-left: none; border-top: none;">46:58</td> <td class="xl69" style="border-left: none; border-top: none;">6.03</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">247</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">38</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">30-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.24</td> <td class="xl69" style="border-left: none; border-top: none;">14:21</td> <td class="xl69" style="border-left: none; border-top: none;">6.25</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">113</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">39</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">30-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.12</td> <td class="xl69" style="border-left: none; border-top: none;">41:43</td> <td class="xl69" style="border-left: none; border-top: none;">4.07</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">159</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">166</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">204</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.31</td> <td class="xl67" style="border-left: none; border-top: none;">10k Time Trial</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">40</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">31-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.04</td> <td class="xl69" style="border-left: none; border-top: none;">41:14</td> <td class="xl69" style="border-left: none; border-top: none;">5.51</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">119</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">187</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">41</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">31-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.98</td> <td class="xl69" style="border-left: none; border-top: none;">21:03</td> <td class="xl69" style="border-left: none; border-top: none;">10.37</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">101</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">123</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">111</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">188</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">42</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">31-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">4.57</td> <td class="xl69" style="border-left: none; border-top: none;">17:48</td> <td class="xl69" style="border-left: none; border-top: none;">3.54</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">162</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">174</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.38</td> <td class="xl67" style="border-left: none; border-top: none;">UMC Race</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">43</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">31-Oct-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.17</td> <td class="xl69" style="border-left: none; border-top: none;">37:45</td> <td class="xl69" style="border-left: none; border-top: none;">7.19</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">141</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">175</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">192</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.78</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">44</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">1-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.45</td> <td class="xl69" style="border-left: none; border-top: none;">52:16</td> <td class="xl69" style="border-left: none; border-top: none;">6.11</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.88</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">45</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">1-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.69</td> <td class="xl69" style="border-left: none; border-top: none;">16:01</td> <td class="xl69" style="border-left: none; border-top: none;">5.57</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">139</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">191</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">46</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">1-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.71</td> <td class="xl69" style="border-left: none; border-top: none;">17:24</td> <td class="xl69" style="border-left: none; border-top: none;">6.25</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">139</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">154</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">175</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">47</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">1-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.44</td> <td class="xl69" style="border-left: none; border-top: none;">52.19</td> <td class="xl69" style="border-left: none; border-top: none;">6.12</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">48</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">2-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">25.36</td> <td class="xl69" style="border-left: none; border-top: none;">2:55:25</td> <td class="xl69" style="border-left: none; border-top: none;">6.55</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">149</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">175</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">222</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.83</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">49</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">4-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.09</td> <td class="xl69" style="border-left: none; border-top: none;">1:01:20</td> <td class="xl69" style="border-left: none; border-top: none;">6.05</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">202</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">50</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">4-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.02</td> <td class="xl69" style="border-left: none; border-top: none;">58:47</td> <td class="xl69" style="border-left: none; border-top: none;">5.52</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">205</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">51</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">5-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.01</td> <td class="xl69" style="border-left: none; border-top: none;">47:00</td> <td class="xl69" style="border-left: none; border-top: none;">5.52</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">178</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.96</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">52</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">5-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.2</td> <td class="xl69" style="border-left: none; border-top: none;">13:54</td> <td class="xl69" style="border-left: none; border-top: none;">6.19</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">112</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">188</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.87</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">53</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">5-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.3</td> <td class="xl69" style="border-left: none; border-top: none;">25:46</td> <td class="xl69" style="border-left: none; border-top: none;">4.52</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">145</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">160</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">153</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">207</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.27</td> <td class="xl67" style="border-left: none; border-top: none;">Interval</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">54</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">5-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.9</td> <td class="xl69" style="border-left: none; border-top: none;">6:49</td> <td class="xl69" style="border-left: none; border-top: none;">7.35</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">118</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">188</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.73</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">55</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">6-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">6.02</td> <td class="xl69" style="border-left: none; border-top: none;">38:26</td> <td class="xl69" style="border-left: none; border-top: none;">6.32</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">190</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.86</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">56</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">6-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">15.15</td> <td class="xl69" style="border-left: none; border-top: none;">1:27:59</td> <td class="xl69" style="border-left: none; border-top: none;">5.48</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">57</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">7-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">9.39</td> <td class="xl69" style="border-left: none; border-top: none;">1:06:44</td> <td class="xl69" style="border-left: none; border-top: none;">7.06</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">119</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">223</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.78</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">58</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">7-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">13.46</td> <td class="xl69" style="border-left: none; border-top: none;">1:20:12</td> <td class="xl69" style="border-left: none; border-top: none;">5.58</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">143</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">59</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">9-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">30.07</td> <td class="xl69" style="border-left: none; border-top: none;">2:22:54</td> <td class="xl69" style="border-left: none; border-top: none;">4.45</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">145</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">158</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.14</td> <td class="xl67" style="border-left: none; border-top: none;">Steady LSD</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">60</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">11-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.48</td> <td class="xl69" style="border-left: none; border-top: none;">1:02:14</td> <td class="xl69" style="border-left: none; border-top: none;">5.57</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">61</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">11-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">12.2</td> <td class="xl69" style="border-left: none; border-top: none;">1:10:44</td> <td class="xl69" style="border-left: none; border-top: none;">5.48</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">140</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">201</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">62</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">12-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">9.39</td> <td class="xl69" style="border-left: none; border-top: none;">1:02:52</td> <td class="xl69" style="border-left: none; border-top: none;">6.42</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">118</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.82</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">63</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">12-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.26</td> <td class="xl69" style="border-left: none; border-top: none;">13:23</td> <td class="xl69" style="border-left: none; border-top: none;">5.55</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">115</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">64</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">12-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">7.7</td> <td class="xl69" style="border-left: none; border-top: none;">32:43</td> <td class="xl69" style="border-left: none; border-top: none;">4.15</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">152</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">165</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">204</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.27</td> <td class="xl67" style="border-left: none; border-top: none;">Interval</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">65</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">13-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">9.26</td> <td class="xl69" style="border-left: none; border-top: none;">51:59</td> <td class="xl69" style="border-left: none; border-top: none;">5.37</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.97</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">66</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">13-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.49</td> <td class="xl69" style="border-left: none; border-top: none;">1:02:31</td> <td class="xl69" style="border-left: none; border-top: none;">5.58</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">134</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">67</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">14-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">9.01</td> <td class="xl69" style="border-left: none; border-top: none;">1:00:50</td> <td class="xl69" style="border-left: none; border-top: none;">6.45</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">119</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">200</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.8</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">68</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">14-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">19</td> <td class="xl69" style="border-left: none; border-top: none;">1:55:16</td> <td class="xl69" style="border-left: none; border-top: none;">6.04</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">128</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">135</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">177</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">243</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">69</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">15-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.62</td> <td class="xl69" style="border-left: none; border-top: none;">16:00</td> <td class="xl69" style="border-left: none; border-top: none;">6.1</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">121</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">146</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">177</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">70</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">15-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Friday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.59</td> <td class="xl69" style="border-left: none; border-top: none;">15:31</td> <td class="xl69" style="border-left: none; border-top: none;">6</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">142</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.9</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">71</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">16-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">25.21</td> <td class="xl69" style="border-left: none; border-top: none;">2:25:29</td> <td class="xl69" style="border-left: none; border-top: none;">5.46</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">129</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.96</td> <td class="xl67" style="border-left: none; border-top: none;">MF Hills</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">72</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">18-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">13.25</td> <td class="xl69" style="border-left: none; border-top: none;">1:17:59</td> <td class="xl69" style="border-left: none; border-top: none;">5.53</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">161</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">185</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">204</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">73</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">18-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">13.25</td> <td class="xl69" style="border-left: none; border-top: none;">1:1515</td> <td class="xl69" style="border-left: none; border-top: none;">5.41</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">186</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">201</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.95</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">74</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">19-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.13</td> <td class="xl69" style="border-left: none; border-top: none;">35:38</td> <td class="xl69" style="border-left: none; border-top: none;">6.57</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">110</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">117</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">195</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.78</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">75</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">19-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.25</td> <td class="xl69" style="border-left: none; border-top: none;">13:46</td> <td class="xl69" style="border-left: none; border-top: none;">8.08</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">112</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">136</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">182</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">190</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.9</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">76</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">19-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.18</td> <td class="xl69" style="border-left: none; border-top: none;">41:27</td> <td class="xl69" style="border-left: none; border-top: none;">4.04</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">154</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">160</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">187</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">212</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.31</td> <td class="xl67" style="border-left: none; border-top: none;">10k Time Trial</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;"><span style="color: red;">77</span></td> <td align="right" class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">20-Nov-19</span></td> <td class="xl71" style="border-left: none; border-top: none;"><span style="color: red;">Wednesday</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">12.42</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">1:10:02</span></td> <td class="xl72" style="border-left: none; border-top: none;"><span style="color: red;">5.38</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">126</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">132</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">183</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">205</span></td> <td align="right" class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">0.97</span></td> <td class="xl70" style="border-left: none; border-top: none;"><span style="color: red;">MAF</span></td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">78</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.38</td> <td class="xl69" style="border-left: none; border-top: none;">39:50</td> <td class="xl69" style="border-left: none; border-top: none;">7.24</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">111</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">119</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">194</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.74</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">79</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">3.23</td> <td class="xl69" style="border-left: none; border-top: none;">19:29</td> <td class="xl69" style="border-left: none; border-top: none;">6.01</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">117</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">180</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">189</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.92</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">80</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">12.01</td> <td class="xl69" style="border-left: none; border-top: none;">1:10:14</td> <td class="xl69" style="border-left: none; border-top: none;">5.51</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">137</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">158</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">151</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">202</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.05</td> <td class="xl67" style="border-left: none; border-top: none;">Interval+Slope</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">81</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">21-Nov-19</td> <td class="xl68" style="border-left: none; border-top: none;">Thursday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.56</td> <td class="xl69" style="border-left: none; border-top: none;">17:35</td> <td class="xl69" style="border-left: none; border-top: none;">6.52</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">122</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">130</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">192</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.79</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">82</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">25-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Monday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">8.77</td> <td class="xl69" style="border-left: none; border-top: none;">51:08</td> <td class="xl69" style="border-left: none; border-top: none;">5.5</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">127</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">133</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.93</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">83</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">26-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.34</td> <td class="xl69" style="border-left: none; border-top: none;">31:01</td> <td class="xl69" style="border-left: none; border-top: none;">5.49</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">124</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">132</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">183</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">198</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.94</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">84</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">26-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">2.69</td> <td class="xl69" style="border-left: none; border-top: none;">16:27</td> <td class="xl69" style="border-left: none; border-top: none;">6.07</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">115</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">184</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">196</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.89</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">85</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">26-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">10.22</td> <td class="xl69" style="border-left: none; border-top: none;">41:27</td> <td class="xl69" style="border-left: none; border-top: none;">4.03</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">157</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">164</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">187</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">199</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.32</td> <td class="xl67" style="border-left: none; border-top: none;">10k Tempo Run</td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">86</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">26-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Tuesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.45</td> <td class="xl69" style="border-left: none; border-top: none;">3:59</td> <td class="xl69" style="border-left: none; border-top: none;">8.54</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">121</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">126</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">168</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">176</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.67</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">87</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">27-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Wednesday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">5.29</td> <td class="xl69" style="border-left: none; border-top: none;">30:45</td> <td class="xl69" style="border-left: none; border-top: none;">5.49</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">125</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">131</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">181</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">192</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">0.95</td> <td class="xl67" style="border-left: none; border-top: none;"> </td> </tr>
<tr height="20" style="height: 15.0pt;"> <td align="right" class="xl67" height="20" style="border-top: none; height: 15.0pt;">88</td> <td align="right" class="xl68" style="border-left: none; border-top: none;">30-Nov-19</td> <td class="xl67" style="border-left: none; border-top: none;">Saturday</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">42.56</td> <td class="xl69" style="border-left: none; border-top: none;">3:34:17</td> <td class="xl69" style="border-left: none; border-top: none;">5.02</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">156</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">169</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">179</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">206</td> <td align="right" class="xl67" style="border-left: none; border-top: none;">1.1</td> <td class="xl67" style="border-left: none; border-top: none;">SCSM 2019</td> </tr>
</tbody></table>
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<div style="font-weight: 400;">
<ul>
<li><b style="background: 0px 0px rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #666666; font-family: raleway, helvetica, arial, lucida, sans-serif; font-size: 14px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Top athletes understand it’s the recovery from hard training, that leads to improvement. No the hard training alone.</b><span style="background-color: white; color: #666666; font-family: "raleway" , "helvetica" , "arial" , "lucida" , sans-serif; font-size: 14px;"> </span></li>
<li><span style="background-color: white; color: #666666; font-family: "raleway" , "helvetica" , "arial" , "lucida" , sans-serif; font-size: 14px;"><br /></span></li>
</ul>
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<div style="font-weight: 400;">
<a href="http://www.traininkenya.com/2019/03/19/coach-blog-part-2-polarised-training-the-80-20-method/" style="font-family: Arial, Helvetica, sans-serif;">Coach Blog: Part 2 Polarised Training (The 80/20 Method)</a></div>
<div style="font-weight: 400;">
<span style="color: #666666; font-family: "raleway" , "helvetica" , "arial" , "lucida" , sans-serif; font-size: x-small; font-weight: 700;"><br /></span></div>
<span style="color: #666666;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>What can we take away from all this?</b></span></span><br />
<span style="color: #666666;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Elite athletes will:</span></span><br />
<br />
<ul>
<li><span style="color: #666666;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">train in all heart rate zones, with by far most sessions being easy </span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">train more in the moderate zones 2 and 3 when they are building their aerobic base, for example when it’s many months before a competition</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">will almost always (throughout the year) include some sessions in zone 4, which for most is their lactic threshold</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">train more in zone 4 and 5 as they come closer to their important race, and then minimise running in zone 3 and 2.</span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">So coming closer to race day, the training gets much more polarised. The hard sessions go harder (race pace or faster) and the easy runs go easier.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"></span><br />
<h1 class="title entry-title" style="background: rgb(255, 255, 255); border: 0px; color: #222222; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: normal; line-height: 1.1em; margin: 0px 0px 0.5em; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><a href="https://www.marathontrainingacademy.com/hard-keep-heart-rate-zone-2">Why is it so hard to keep my heart rate in Zone 2?</a></span></h1>
<div>
<span style="background-color: white; font-family: "avenir w01" , "arial" , "helvetica" , sans-serif; text-transform: uppercase;"><span style="color: white; font-size: x-small;"><a href="https://www.runandbecome.com/running-training-advice/the-secrets-of-low-heart-rate-training">THE SECRETS OF LOW HEART-RATE TRAINING</a></span></span><br />
<span style="background-color: white; font-family: "courier new" , "courier" , monospace; letter-spacing: -2px;"><br /></span>
<span style="background-color: white; letter-spacing: -2px;"><span style="font-family: "courier new" , "courier" , monospace;"><a href="https://philmaffetone.com/">Everyone is an athlete</a> (</span></span><span style="background-color: white; color: #3f455b; font-family: "overpass"; font-size: 17px;">Maximum Aerobic Function - MAF)</span><br />
<span style="background-color: white; color: #3f455b; font-family: "overpass"; font-size: 17px;"><br /></span>
<span style="background-color: white; color: #3f455b; font-family: "overpass"; font-size: 17px;"></span><br />
<div style="background-color: white; box-sizing: inherit; color: #686868; margin: 0.75rem 0px 1.5rem; text-rendering: optimizelegibility;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.renegaderaceseries.com/articles/20-article-single/126-zone-training-definition">Zone Training Definition</a></span><br />
<br />
<br /></div>
</div>
</div>
<div style="border: 0px solid rgb(204, 204, 204); box-sizing: inherit; font-weight: 400; margin: 0px 0px 3rem; text-align: left;">
</div>
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-66144279548980332832019-08-25T17:57:00.002+08:002019-10-08T16:02:51.531+08:00What's planned and what's executed for Berlin Marathon 2019<div>
<br /></div>
<div>
Strava - <a href="https://www.strava.com/athletes/17645271">https://www.strava.com/athletes/17645271</a></div>
<div>
Garmin - <a href="https://connect.garmin.com/modern/profile/Barefoot_Pua">https://connect.garmin.com/modern/profile/Barefoot_Pua</a></div>
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 0px;"><tbody>
<tr style="height: 15.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;"> <td style="border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 160.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12pt;">Week No</span></b></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 149.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><b>Date<o:p></o:p></b></span></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Plan - Schedule Run</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></b></div>
</td> <td style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12pt;"><b>Actual Execution<o:p></o:p></b></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 1</span></b></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (112)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21.04km @ 1:49:14 (5:11min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3732581699">https://connect.garmin.com/modern/activity/3732581699</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 3;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (111)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run – Vacation<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (110)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.6km (44-47 mins ~ 4:35-4:54 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run – Vacation<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 5;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (109)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">13 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 34 mins ~ 4:15 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.09km @ 50:45 (5:02min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Treadmill running on Royal Caribbean<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3742868650">https://connect.garmin.com/modern/activity/3742868650</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 6;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (108)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">14 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (31+ mins ~ 4:51 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run – Vacation<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 7;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (107)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">19.2km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (93 mins ~ 4:51 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17.05km @ 1:21:46 (4:48min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3748100163">https://connect.garmin.com/modern/activity/3748100163</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 8;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (106)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 9;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 10;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 2</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 11;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (105)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18.20km @ 1:32:15 (5:04min/km) - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3755091727">https://connect.garmin.com/modern/activity/3755091727</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12.02km @ 1:00:01 (5:00min/km) - Evening<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3756026394">https://connect.garmin.com/modern/activity/3756026394</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 12;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (104)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5x1km Interval<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3759310205">https://connect.garmin.com/modern/activity/3759310205</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
5.26km @ 27:26 (5:13min/km)</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3759425740">https://connect.garmin.com/modern/activity/3759425740</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 13;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (103)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11.2km (51-55 mins, 4:33-4:54 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run, cycle to and fro work<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 14;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (102)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">20 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16.05km @ 1:25:05 (5:18min/km) Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3764848503">https://connect.garmin.com/modern/activity/3764848503</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.16km @ 32:10 (5:13min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3765867674">https://connect.garmin.com/modern/activity/3765867674</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 15;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (101)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (31+ mins - 4:50 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5.12km @ 27:35 (5:23min/km)<span style="color: blue;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3768981056">https://connect.garmin.com/modern/activity/3768981056</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 16;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (100)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">22 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">22.4km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (109 mins - 4:51 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run<span style="color: red;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 17;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (99)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">23 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">22.19km @ 2:00:12 (5:25min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3774980391">https://connect.garmin.com/modern/activity/3774980391</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 18;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 19;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 3</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 20;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (98)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">24 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.45km @ 51:24 (4:55min/km) - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3778035427">https://connect.garmin.com/modern/activity/3778035427</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6:19km @ 27:47 (4:29min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3778930586">https://connect.garmin.com/modern/activity/3778930586</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 21;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (97)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">25 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5x1.6km Interval<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.65km @ 40:32 (4:12min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3782230087">https://connect.garmin.com/modern/activity/3782230087</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 22;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (96)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">26 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12.8km (58-62 mins - 4:32-4:50 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">13.46km @ 1:03:56 (4:45min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3785473047">https://connect.garmin.com/modern/activity/3785473047</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 23;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (95)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">27 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.6km (approx 41 mins - 4:16 mins/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Strength Training and Swimming<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 24;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (94)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">28 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (31+ mins - 4:51 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 25;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (93)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">29 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">25.6km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 15 ~ 5:15 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">25.02km @ 2:01:33 (4:51min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3793410709">https://connect.garmin.com/modern/activity/3793410709</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 26;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (92)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">30 Jun<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 27;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 28;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 4</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 29;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (91)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.44km @ 39:26 (4:40min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3800252884">https://connect.garmin.com/modern/activity/3800252884</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 30;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (90)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog recoveries, then 1.6 jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10x800m<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.94km @ 43:11 (4:50min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3804654967">https://connect.garmin.com/modern/activity/3804654967</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 31;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (89)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">14.4km (66-70 mins ~ 4:35-4:52 mins/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6:68km @ 30:32 (4:37min/km) Treadmill – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3806719390">https://connect.garmin.com/modern/activity/3806719390</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.28km @ 29:02 (4:37min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3807780884">https://connect.garmin.com/modern/activity/3807780884</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 32;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (88)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No running, cycling<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 33;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (87)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No running, cycling and swim<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 34;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (86)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then race 10K or 8km, then 1.6km jog. <span style="color: red;">Aim for sub-40:00 10K</span> (4:00 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21.01km @ 1:43:51 (4:57min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3816043001">https://connect.garmin.com/modern/activity/3816043001</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 35;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (85)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (31+mins ~ 4:51 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">No run<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 36;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 37;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Your Goal Complete a run of around 2 hours 40 mins (Week 7).<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Your Theme You add volume and speed.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 38;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 39;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 5</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 40;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (84)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">30.07km @ 2:47:00 (5:33min/km) – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3823066814">https://connect.garmin.com/modern/activity/3823066814</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
5:05km @ 25:39 (5:05min/km) – Evening</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3824017456">https://connect.garmin.com/modern/activity/3824017456</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 41;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (83)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3x2.4km<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.19km @ 34:24 (4:12min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3827417894">https://connect.garmin.com/modern/activity/3827417894</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 42;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (82)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (73-79 mins ~ 4:34-4:56 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18.02km @ 1:27:08 (4:50min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3830820205">https://connect.garmin.com/modern/activity/3830820205</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 43;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (81)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">20x200m<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7.75km @ 44:39 (5:46min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3834084502">https://connect.garmin.com/modern/activity/3834084502</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 44;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (80)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycle-Run-Swim-Run-Cycle<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 45;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (79)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">13 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">25.6km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 15 ~ 5:15 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<span style="color: red;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 46;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (78)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">14 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 mins/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">23:02km @ 2:07:55 (5:33min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3843067896">https://connect.garmin.com/modern/activity/3843067896</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 47;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 48;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><b>Week 6</b><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 49;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (77)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (35 mins ~ 5:28 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.25km @ 50:59 (4:58min/km) – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3846034580">https://connect.garmin.com/modern/activity/3846034580</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.32km @ 5515 (5:21min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3847058693">https://connect.garmin.com/modern/activity/3847058693</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 50;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (76)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6x1km<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7.18km @ 32:00 (4:28min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3850384975">https://connect.garmin.com/modern/activity/3850384975</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
800m @ 2:54.9 (3:32min/km)</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3850397085">https://connect.garmin.com/modern/activity/3850397085</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
800m @ 2:49.4 (3:30min/km)</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3850413934">https://connect.garmin.com/modern/activity/3850413934</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 51;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (75)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (approx 80 mins ~ 5 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.06km @ 31:15 (5.09min/km) – Treadmill – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15.02km @ 1:14:39 (4:58min/km) – Evening<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3853976854">https://connect.garmin.com/modern/activity/3853976854</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 52;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (74)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 6.4km (approx 29 mins ~ 4:32 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycling<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 53;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (73)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.06km @ 42:58 (5:20min/km) – Treadmill - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Run-Swim-Run - Lunch<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 54;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (72)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">20 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">28.8km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 30 ~ 5:12 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<span style="color: red;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 55;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (71)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">28.04km @ 2:25:42 (5:12min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3866512929">https://connect.garmin.com/modern/activity/3866512929</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 56;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 57;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 7</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 58;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (70)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">22 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.50km @ 54:15 (5:10min/km) – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3869568996">https://connect.garmin.com/modern/activity/3869568996</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.34km @ 55:31 (5:22min/km) – Evening<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3870586219">https://connect.garmin.com/modern/activity/3870586219</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 59;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (69)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">23 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.17km @ 44:33 (5:27min/km) - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3872745046">https://connect.garmin.com/modern/activity/3872745046</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10x400m<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4.56km @ 23:12 (5:05km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3873992757">https://connect.garmin.com/modern/activity/3873992757</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2x200m<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3874010017">https://connect.garmin.com/modern/activity/3874010017</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 60;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (68)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">24 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17.6km (or 90 mins ~ 5:07 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18.68km @ 1:30:41 (4:51min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3877607010">https://connect.garmin.com/modern/activity/3877607010</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 61;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (67)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">25 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12.8km (approx 60 mins ~ 4:41 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.52km @ 36:37 (5:37min/km) – Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3879666809">https://connect.garmin.com/modern/activity/3879666809</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.48km @ 35:21 (5:27min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3880819997">https://connect.garmin.com/modern/activity/3880819997</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 62;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (66)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">26 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycling<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 63;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (65)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">27 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">32km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 45 ~ 5:09 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">32.02km @ 2:38:23 (4:57min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3885770925">https://connect.garmin.com/modern/activity/3885770925</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 64;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (64)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">28 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 65;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 66;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 8</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 67;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (63)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">29 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.43km @ 37:41 (5:52min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3892810651">https://connect.garmin.com/modern/activity/3892810651</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.47km @ 36:21 (5:37min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3893832337">https://connect.garmin.com/modern/activity/3893832337</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 68;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (62)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">30 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 69;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (61)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">31 Jul<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19.2 (100 mins ~ 5:12 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.11km @ 46:46 (4:38min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3899657867">https://connect.garmin.com/modern/activity/3899657867</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 70;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (60)<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 4.8km (approx 20 ~ 4:10 min/km) brisk, then 1M jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 71;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (59)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2 Aug<o:p></o:p></span></div>
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<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.06km @ 49:15 (4:54min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3906512754">https://connect.garmin.com/modern/activity/3906512754</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.18km @ 28:00 (4:32min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3907479879">https://connect.garmin.com/modern/activity/3907479879</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 72;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (58)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3 Aug<o:p></o:p></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 73;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (57)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4 Aug<o:p></o:p></span></div>
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<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">Race (5M to half-marathon</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3.86km @ 21.59 (5:41min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3912811952">https://connect.garmin.com/modern/activity/3912811952</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 74;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 30.0pt; mso-yfti-irow: 75;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Your Goal A sub-1:30 half-marathon (Week 10). Your Theme You reach your highest mileage<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 90.0pt; mso-yfti-irow: 76;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 90.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 90.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Note that the ‘approximate’ targets for training sessions are exactly that, especially on longer runs. By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. Also, the times in the Tuesday speed sessions are alternatives to the distances, rather than targets. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 90.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 15.0pt; mso-yfti-irow: 77;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 15.0pt; mso-yfti-irow: 78;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 15.0pt; mso-yfti-irow: 79;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 9</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
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</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
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<tr style="height: 15.0pt; mso-yfti-irow: 80;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (56)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7.25km @ 35:31 (4:54min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3917019204">https://connect.garmin.com/modern/activity/3917019204</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18.61km @ 1:26:48 (4:40min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3918174673">https://connect.garmin.com/modern/activity/3918174673</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 81;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (55)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.54km @ 37:25 (5:43min/km) - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3920313079">https://connect.garmin.com/modern/activity/3920313079</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10x800m <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8.85km @ 43:31 (4:55min/km) - Evening<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3921728158">https://connect.garmin.com/modern/activity/3921728158</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 82;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (54)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12.8km (approx 65 mins ~ 5:04 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.32km @ 53:35 (5:12min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3925145400">https://connect.garmin.com/modern/activity/3925145400</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 83;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (53)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (approx 75 mins ~ 4:41 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycling<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 84;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (52)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5.27km @ 28:21 (5:23km/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3930599090">https://connect.garmin.com/modern/activity/3930599090</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.22km @ 41:34 (4:04min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3930694978">https://connect.garmin.com/modern/activity/3930694978</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4.05km @ 27:03 (6:40min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3930786115">https://connect.garmin.com/modern/activity/3930786115</a><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 85;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (51)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">32km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 45 ~ 5:09 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">31.82km @ 2:44:16 (5:10min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3933803534">https://connect.garmin.com/modern/activity/3933803534</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 86;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (50)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 87;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 88;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 10</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 89;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (49)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">27.17km @ 2:23:29 (5:17min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3941047542">https://connect.garmin.com/modern/activity/3941047542</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 90;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (48)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">13 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.45km @ 34:40 (5:23min/km) - Morning<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3944263576">https://connect.garmin.com/modern/activity/3944263576</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2x3.2km<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.87km @ 31:00 (4:31min/km) – Evening<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3945584041">https://connect.garmin.com/modern/activity/3945584041</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 91;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (47)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">14 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (approx 85 mins ~ 5:18 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15.08km @ 1:20:05 (5:19min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3949235651">https://connect.garmin.com/modern/activity/3949235651</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 92;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (46)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.17km @ 33:21 (5:24min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3952547298">https://connect.garmin.com/modern/activity/3952547298</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 93;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (45)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycling<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 94;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (44)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21km @ 4:17 min/km or <span style="color: red;">35km</span> (approx 2hrs 55 ~ 5:00 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">35.02km @ 2:49:46 (4:51min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3957953947">https://connect.garmin.com/modern/activity/3957953947</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 95;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (43)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4.8km (approx 25 mins ~ 5:12 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 96;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 97;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 11</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 98;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (42)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10.04km @ 47:29 (4:44min/km) – Treadmill running<o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 99;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (41)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">20 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 9.6km (or 50 mins ~ 5:12 min/km) fartlek, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7.16km @ 34:12 (4:47min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3968665927">https://connect.garmin.com/modern/activity/3968665927</a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
5x1.6km</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
9.64km @ 41:09 (4:16min/km)</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3969916013">https://connect.garmin.com/modern/activity/3969916013</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 100;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (40)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11.2km (approx 58 mins ~ 5:10 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11.03km @ 56:58 (5:10min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3973384587">https://connect.garmin.com/modern/activity/3973384587</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 101;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (39)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">22 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19.2km (approx 90 mins ~ 4:41 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19.15km @ 1:32:25 (4:50min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3977121444">https://connect.garmin.com/modern/activity/3977121444</a><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 102;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (38)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">23 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Cycling<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 103;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (37)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">24 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">35km ~ 38km</span><span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;"> </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">(approx 3hrs 00 ~ 5:09 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">38.02km @ 2:59:20 (4:43min/km)<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<a href="https://connect.garmin.com/modern/activity/3982302094">https://connect.garmin.com/modern/activity/3982302094</a><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span><br />
<br />
<a href="https://www.strava.com/activities/2645359910">https://www.strava.com/activities/2645359910</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 104;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (36)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">25 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<span style="color: blue;"><o:p></o:p></span></span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 105;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 106;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 12</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 107;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (35)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">26 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 16px;">10.30km @ 55:13 (5:22min/km)</span><br />
<a href="https://connect.garmin.com/modern/activity/3990093623">https://connect.garmin.com/modern/activity/3990093623</a></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 108;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (34)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">27 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
7.25km @ 37:18 (5:09min/km)<br />
<a href="https://connect.garmin.com/modern/activity/3993289198">https://connect.garmin.com/modern/activity/3993289198</a><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;">
2x3.26km</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0cm;">
7.19km @ 30:40 (4:16min/km)<br />
<a href="https://connect.garmin.com/modern/activity/3994598459">https://connect.garmin.com/modern/activity/3994598459</a></div>
</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 109;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (33)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">28 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (approx 85 mins ~ 5:18 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
18.01km @ 1:27:03 (4:50min/km)<br />
<a href="https://connect.garmin.com/modern/activity/3998337683">https://connect.garmin.com/modern/activity/3998337683</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 110;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (32)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">29 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
5.22km @ 32:56 (6:19min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4000422945">https://connect.garmin.com/modern/activity/4000422945</a><br />
<br />
6.16km @36:45 (5:58min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4001577516">https://connect.garmin.com/modern/activity/4001577516</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 111;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (31)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">30 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 112;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (30)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">31 Aug<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">32km</span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> (approx 2hrs 45 ~ 5:09 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
32.18km @ 2:34:55 (4:49min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4006860620">https://connect.garmin.com/modern/activity/4006860620</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 113;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (29)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 114;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 115;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 13</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">(Tapering)</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"> <o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 116;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (28)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">2 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
10.08km @ 49:34 (4:55min/km)<br />
https://connect.garmin.com/modern/activity/4014540088<br />
<br />
5.01km @ 21:03 (4:12min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4015447513">https://connect.garmin.com/modern/activity/4015447513</a><br />
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 117;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (27)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, 5 x 1.6km (or 6 mins ~ 3:45 min/km) fast with 200m (or 1-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
8.46km @ 46:06 (5:27min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4017845476">https://connect.garmin.com/modern/activity/4017845476</a><br />
<br />
5.64km @ 23:03 (4:05min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4019004301">https://connect.garmin.com/modern/activity/4019004301</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 118;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (26)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">4 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12.8km (approx 65 mins ~ 5:05 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
15.38km @ 1:22:39 (5:22min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4022713707">https://connect.garmin.com/modern/activity/4022713707</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 119;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (25)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">5 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 8km (approx 35 mins ~ 4:22 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
2.59km @ 13:17 (5:07min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4025390525">https://connect.garmin.com/modern/activity/4025390525</a><br />
<br />
5.33 @ 25:43 (4:49min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4025390871">https://connect.garmin.com/modern/activity/4025390871</a><br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 120;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (24)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 121;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (23)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">7 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">30.0km </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">(approx 2hrs 35 ~ 5:08 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
31.32km @ 1:38:48 (5:04min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4031172103">https://connect.garmin.com/modern/activity/4031172103</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 122;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (22)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 123;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 124;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 14</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 125;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (21)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
7.06km @ 43:13 (6:07min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4038875264">https://connect.garmin.com/modern/activity/4038875264</a><br />
<br />
10:20km @ 56:39 (5:33min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4039853034">https://connect.garmin.com/modern/activity/4039853034</a><br />
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 126;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (20)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">10 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
2.28km @ 13:15 (5:48min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4043049426">https://connect.garmin.com/modern/activity/4043049426</a><br />
<br />
5.34km @ 25:38 (4:46min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4043178411">https://connect.garmin.com/modern/activity/4043178411</a><br />
<br />
0.90km @ 6:30 (7:13min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4043202214">https://connect.garmin.com/modern/activity/4043202214</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 127;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (19)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">11.2km (approx 60 mins ~ 5:21 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
11.12km @ 56:21 (5:04min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4046700676">https://connect.garmin.com/modern/activity/4046700676</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 128;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (18)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">12 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16km (approx 75 mins ~ 4:41 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
11.08km @ 51:41 (4:40min/km)<br />
<span style="color: red;">Left Calf shows a little pain due to strain. Injured, need to rest.</span><br />
<a href="https://connect.garmin.com/modern/activity/4050124233">https://connect.garmin.com/modern/activity/4050124233</a><br />
<br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 129;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (17)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">13 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 130;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (16)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">14 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">28.0km </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">(approx 2hrs 25 ~ 5:12 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 131;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (15)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">15 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 132;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 133;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 15</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 134;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (14)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">16 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 45 mins ~ 5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span><br />
<br />
1.13km @ 7:54 (6:58min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4064326663">https://connect.garmin.com/modern/activity/4064326663</a><br />
<br /></div>
</td> </tr>
<tr style="height: 30.0pt; mso-yfti-irow: 135;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (13)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">17 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 30.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 136;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (12)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">18 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">9.6km (approx 50 mins ~ 5:12 min/km) slow<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
6.48km @ 38:57 (6:01min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4069929612">https://connect.garmin.com/modern/activity/4069929612</a><br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 137;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (11)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">19 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km jog, then 4.8km (approx 20 mins ~ 4:10 min/km) brisk, then 1.6km jog<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
6.50km @ 32:34 (5:00min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4073365224">https://connect.garmin.com/modern/activity/4073365224</a><br />
<br />
Meet Coach Rajan @ Hougang Stadium<br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 138;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (10)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">20 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km (approx 35 mins ~ 5:38 min/km) easy<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
3.66km @ 23:19 (6:22min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4076714412">https://connect.garmin.com/modern/activity/4076714412</a><br />
<br />
5.20km @ 30:20 (5:50min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4078047212">https://connect.garmin.com/modern/activity/4078047212</a><br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 139;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (9)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">21 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">19.2km </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">(approx 90 mins ~ 4:41 min/km) steady<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 140;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (8)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">22 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: blue; font-family: "times new roman" , serif; font-size: 12.0pt;">Rest or </span><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 42 mins ~ 5:15 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="color: red;">Injured, need rest, cannot run due to left calf a little strain.</span></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 141;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"></td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 142;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Week 16</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 143;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Mon (7)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">23 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">8km (approx 40 mins ~ 5 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
10.57km @ 51:42 (4:53min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4086992461">https://connect.garmin.com/modern/activity/4086992461</a><br />
<br /></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 144;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Tue (6) <o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">24 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">1.6km, the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
7.31km @ 33:40 (4:36min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4091260204">https://connect.garmin.com/modern/activity/4091260204</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 145;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Wed (5)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">25 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">6.4km @ 35 mins (5:38 min/km) easy.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
4.46km @ 30.08 (6:46min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4093359973">https://connect.garmin.com/modern/activity/4093359973</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 146;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Thu (4)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">26 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 147;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Fri (3)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">27 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Rest<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
Rest</div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 148;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sat (2)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">28 Sep<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">3.2km (or 15 mins) easy, in racing kit.<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
5.04km @ 41:22 (8:13min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4103233585">https://connect.garmin.com/modern/activity/4103233585</a></div>
</td> </tr>
<tr style="height: 15.0pt; mso-yfti-irow: 149; mso-yfti-lastrow: yes;"> <td style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 56.4pt;" width="75"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt;">Sun (1)<o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 49.65pt;" width="66"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">29 Sep</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 10.0cm;" width="378"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="color: red; font-family: "times new roman" , serif; font-size: 12.0pt;">The Race</span></b><span style="font-family: "times new roman" , serif; font-size: 12.0pt;"><o:p></o:p></span></div>
</td> <td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 0cm 0cm 0cm; width: 276.4pt;" valign="top" width="369"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
42.53km @ 3:15:47 (4:36min/km)<br />
<a href="https://connect.garmin.com/modern/activity/4107601218">https://connect.garmin.com/modern/activity/4107601218</a><br />
<br />
<br /></div>
</td> </tr>
</tbody></table>
<br />Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-54416288051708390302019-06-25T12:13:00.003+08:002019-08-13T09:27:50.087+08:00Berlin Marathon - 2019 Training Plan (Sub-3:15)Seems easier than the Sub-3 training, I guess I am in-between<br />
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 612px;">
<colgroup><col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col>
<col style="mso-width-alt: 18029; mso-width-source: userset; width: 370pt;" width="493"></col>
<col style="mso-width-alt: 1755; mso-width-source: userset; width: 36pt;" width="48"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="height: 15.0pt; width: 53pt;" width="71"><b>Week No</b></td>
<td class="xl64" style="border-left: none; width: 370pt;" width="493"><b>Plan - Schedule
Run</b></td>
<td class="xl66" style="border-left: none; width: 36pt;" width="48">Date</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 1</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (112)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">10
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (111)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">11
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (110)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(44-47 mins ~ 4:35-4:54 min/km) slow</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">12
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (109)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 34 mins ~ 4:15 min/km) steady</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">13
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (108)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>6.4km
(31+ mins ~ 4:51 min/km) easy</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">14
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (107)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">19.2km</span> (93 mins ~ 4:51 min/km) slow</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">15
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (106)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 32 mins ~ 4 min/km) brisk hilly cross-country or race</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">16
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 2</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (105)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">17
Jun</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (104)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog
recoveries, then 1.6km jog</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">18
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (103)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(51-55 mins, 4:33-4:54 min/km) slow</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">19
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (102)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">20
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (101)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>6.4km
(31+ mins - 4:50 min/km) easy</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">21
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (100)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">22.4km</span> (109 mins - 4:51 min/km) slow</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">22
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (99)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">23
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 3</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (98)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">24
Jun</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (97)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog
recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">25 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (96)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(58-62 mins - 4:32-4:50 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">26 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (95)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 41 mins - 4:16 mins/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">27 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (94)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>6.4km
(31+ mins - 4:51 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">28 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (93)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">25.6km</span> (approx 2hrs 15 ~ 5:15 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">29 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (92)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>9.6km (approx 45 mins - 4:41 min/km) steady off-road or rest</td>
<td class="xl67" style="border-left: none; border-top: none;">30 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 4</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (91)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">1 Jul</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (90)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog
recoveries, then 1.6 jog</td>
<td class="xl67" style="border-left: none; border-top: none;">2 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (89)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">14.4km
(66-70 mins ~ 4:35-4:52 mins/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">3 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (88)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">4 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (87)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">5 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (86)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km jog, then race 10K or 8km, then 1.6km jog. <span style="color: red;">Aim for sub-40:00 10K</span> (4:00 min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)</td>
<td class="xl67" style="border-left: none; border-top: none;">6 Jul</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Sun (85)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>6.4km (31+mins ~ 4:51 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">7 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">Your
Goal Complete a run of around 2 hours 40 mins (Week 7).<br />
Your Theme You add volume and speed.</td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 5</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (84)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">8 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (83)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">9 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (82)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(73-79 mins ~ 4:34-4:56 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">10 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (81)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">11 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (80)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">12 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (79)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">25.6km</span> (approx 2hrs 15 ~ 5:15 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">13 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (78)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 mins/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">14 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Week 6</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (77)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(35 mins ~ 5:28 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">15 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (76)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl67" style="border-left: none; border-top: none;">16 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (75)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 80 mins ~ 5 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">17 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (74)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 29 mins ~ 4:32 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">18 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (73)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">19 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (72)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">28.8km</span> (approx 2hrs 30 ~ 5:12 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">20 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (71)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">21 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 7</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (70)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">22 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (69)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl67" style="border-left: none; border-top: none;">23 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (68)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">17.6km
(or 90 mins ~ 5:07 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">24 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (67)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 60 mins ~ 4:41 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">25 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (66)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">26 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (65)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">32km</span> (approx 2hrs 45 ~ 5:09 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">27 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (64)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">28 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 8</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (63)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">29 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (62)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl67" style="border-left: none; border-top: none;">30 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (61)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2
(100 mins ~ 5:12 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">31 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (60)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 20 ~ 4:10 min/km) brisk, then 1M jog</td>
<td class="xl67" style="border-left: none; border-top: none;">1 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (59)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">2 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (58)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">3 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (57)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">Race
(5M to half-marathon</span>)</td>
<td class="xl67" style="border-left: none; border-top: none;">4 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">Your
Goal A sub-1:30 half-marathon (Week 10).
Your Theme You reach your highest mileage</td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="120" style="height: 90.0pt;">
<td class="xl65" height="120" style="border-top: none; height: 90.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">Note
that the ‘approximate’ targets for training sessions are exactly that,
especially on longer runs. By now, your training and racing should be giving
you a clearer idea of your marathon (steady) and half-marathon (brisk) paces.
Also, the times in the Tuesday speed sessions are alternatives to the
distances, rather than targets. You should be running them as fast yet evenly
as you can; roughly between 5K and 10K pace.</td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 9</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (56)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">5 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (55)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then
1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">6 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (54)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 65 mins ~ 5:04 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">7 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (53)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 75 mins ~ 4:41 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">8 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (52)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">9 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (51)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">32km</span> (approx 2hrs 45 ~ 5:09 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">10 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (50)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">11 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 10</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (49)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">12 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (48)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3 x 3.2km (or 12 mins ~ 3:45
min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">13 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (47)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 85 mins ~ 5:18 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">14 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (46)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">15 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (45)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">16 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (44)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">21km @ 4:17 min/km or <span style="color: red;">35km</span> (approx 2hrs 55 ~ 5:00 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">17 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (43)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>4.8km (approx 25 mins ~ 5:12 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">18 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 11</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (42)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">19 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (41)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 9.6km (or 50 mins ~ 5:12 min/km) fartlek, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">20 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (40)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(approx 58 mins ~ 5:10 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">21 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (39)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2km
(approx 90 mins ~ 4:41 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">22 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (38)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">23 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (37)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">35km ~ 38km</span><span style="color: blue;"> </span>(approx 3hrs 00 ~ 5:09 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">24 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl68" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (36)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">25 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 12</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (35)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">26 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (34)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3 x 3.2km (or 12 mins ~ 3:45 min/km) fast, with 400m (or 2-min) jog
recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">27 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (33)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 85 mins ~ 5:18 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">28 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (32)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 28 mins ~ 4:23 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">29 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (31)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">30 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (30)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">32km</span> (approx 2hrs 45 ~ 5:09 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">31 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (29)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">1 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl64" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"><b>Week 13</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><b>(Tapering)</b> </td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (28)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">2 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (27)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 5 x 1.6km (or 6 mins ~ 3:45 min/km) fast with 200m (or 1-min) jog
recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">3 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (26)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 65 mins ~ 5:05 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">4 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (25)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8km (approx 35 mins ~ 4:22 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">5 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (24)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">6 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (23)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">30.0km </span>(approx 2hrs 35 ~ 5:08 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">7 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (22)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">8 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 14</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (21)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">9 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (20)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog
recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">10 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (19)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(approx 60 mins ~ 5:21 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">11 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (18)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 75 mins ~ 4:41 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">12 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (17)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">13 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (16)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">28.0km </span>(approx 2hrs 25 ~ 5:12 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">14 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (15)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">15 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 15</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (14)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 45 mins ~ 5:38 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">16 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl65" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue (13)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries,
then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">17 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (12)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 50 mins ~ 5:12 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none;">18 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (11)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 20 mins ~ 4:10 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none;">19 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (10)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest
or </span>6.4km (approx 35 mins ~ 5:38 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none;">20 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (9)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: red;">19.2km </span>(approx 90 mins ~ 4:41 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none;">21 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (8)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Rest or </span>8km (approx 42 mins ~ 5:15 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none;">22 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl64" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 16</b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl67" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon (7)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">23
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue (6) </td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km,
the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">24
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed (5)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
@ 35 mins (5:38 min/km) easy.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">25
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu (4)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">26
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri (3)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">27
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat (2)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493">3.2km
(or 15 mins) easy, in racing kit.</td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48">28
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl65" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun (1)</td>
<td class="xl65" style="border-left: none; border-top: none; width: 370pt;" width="493"><b><span style="color: red;">The
Race</span></b></td>
<td class="xl65" style="border-left: none; border-top: none; width: 36pt;" width="48"><b><span style="color: red;">29
Sep</span></b></td>
</tr>
</tbody></table>
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-37265937025908616192019-06-25T10:14:00.001+08:002019-06-25T10:27:10.084+08:00My Core Training Exercise<br />
<b>Best Living Room Core Training</b><br />
<br />
Part One<br />
1. Butt Kicks - 50 times<br />
2. Jump Squats - 50 times<br />
3. Burpees - 10 times<br />
4. Mountain Climbers - 50 times<br />
5. Alternating Side Lunges - 50 times<br />
6. Jumping Lunges - 20 times<br />
Repeat the above circuit a total of 2 times<br />
<br />
1. Butt Kicks - 50 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57d8873750778cef321a451e/master/w_654,c_limit/BUTT_KICKS.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/57d8873750778cef321a451e/master/w_654,c_limit/BUTT_KICKS.gif" width="320" /></a></div>
<br />
2. Jump Squats - 50 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57aa00895b248dd83bbb173f/master/w_654,c_limit/SQUAT_JUMP.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/57aa00895b248dd83bbb173f/master/w_654,c_limit/SQUAT_JUMP.gif" width="320" /></a></div>
<br />
3. Burpees - 10 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57b1ff8bd077f2273cf205e3/master/w_654,c_limit/BURPEE_STRICT_PUSHUP.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/57b1ff8bd077f2273cf205e3/master/w_654,c_limit/BURPEE_STRICT_PUSHUP.gif" width="320" /></a></div>
<br />
4. Mountain Climbers - 50 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57d734c846d0cb351c8c47b1/master/w_654,c_limit/MOUNTAIN_CLIMBERS1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="411" data-original-width="654" height="201" src="https://media.self.com/photos/57d734c846d0cb351c8c47b1/master/w_654,c_limit/MOUNTAIN_CLIMBERS1.gif" width="320" /></a></div>
<br />
5. Alternating Side Lunges - 50 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57dc1ee50d97fce03211776e/master/w_654,c_limit/SIDE_LUNGE_ALTERNATING.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/57dc1ee50d97fce03211776e/master/w_654,c_limit/SIDE_LUNGE_ALTERNATING.gif" width="320" /></a></div>
<br />
6. Jumping Lunges - 20 times<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57d8843950778cef321a440b/master/w_654,c_limit/JUMPING_LUNGE.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/57d8843950778cef321a440b/master/w_654,c_limit/JUMPING_LUNGE.gif" width="320" /></a></div>
<br />
<br />
<br />
Part Two<br />
1. Mountain Climbers - 50 times<br />
2. Forearm Plank - 30 seconds hold<br />
3. Plank Jacks - 50 times<br />
4. Forearm Plank - 30 seconds hold<br />
5. Lateral Plank Walks - 30 times<br />
6. Forearm Plank - 30 seconds hold<br />
Repeat the above circuit a total of 2 times<br />
<br />
From : <a href="https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room">https://www.self.com/story/a-sweaty-24-minute-cardio-workout-you-can-do-in-your-living-room</a><br />
<br />
-----------------------------------------------------------------------<br />
<b>Lower Abs Exercise</b><br />
<br />
1. Jackknife<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce04d868aa6c66b6b835/master/w_654,c_limit/v-up-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="654" data-original-width="654" height="320" src="https://media.self.com/photos/5c12ce04d868aa6c66b6b835/master/w_654,c_limit/v-up-amanda.gif" width="320" /></a></div>
<br />
2. Mountain Climber<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/57d734c846d0cb351c8c47b1/master/w_654,c_limit/MOUNTAIN_CLIMBERS1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="411" data-original-width="654" height="201" src="https://media.self.com/photos/57d734c846d0cb351c8c47b1/master/w_654,c_limit/MOUNTAIN_CLIMBERS1.gif" width="320" /></a></div>
<br />
3. Scissor Switch<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12cdfc50050270b3bc194e/master/w_438,c_limit/scissor-switch-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12cdfc50050270b3bc194e/master/w_438,c_limit/scissor-switch-amanda.gif" width="320" /></a></div>
<br />
4. Crab Toe Touch<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce01e0cfa40a2bf1673c/master/w_438,c_limit/crab-toe-touch-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce01e0cfa40a2bf1673c/master/w_438,c_limit/crab-toe-touch-amanda.gif" width="320" /></a></div>
<br />
5. Plank Jack<br />
<br />
6. Reverse Crunch<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c13e28cec39df4f29c34f5c/master/w_438,c_limit/reverse-crunch-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c13e28cec39df4f29c34f5c/master/w_438,c_limit/reverse-crunch-amanda.gif" width="320" /></a></div>
<br />
7. Mountain Climber Twist<br />
<br />
8. Pilates 100<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12cdfef91c0915a46cae81/master/w_438,c_limit/pilates-100-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12cdfef91c0915a46cae81/master/w_438,c_limit/pilates-100-amanda.gif" width="320" /></a></div>
<br />
9. Boat Pose<br />
<br />
10. Burpee<br />
<br />
11. Core Roll Up<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12cdfbd868aa6c66b6b82f/master/w_438,c_limit/core-roll-up-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12cdfbd868aa6c66b6b82f/master/w_438,c_limit/core-roll-up-amanda.gif" width="320" /></a></div>
<br />
12. Flutter Kick<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce022f050267ecf85410/master/w_438,c_limit/flutter-kick-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce022f050267ecf85410/master/w_438,c_limit/flutter-kick-amanda.gif" width="320" /></a></div>
<br />
13. Leg Lift<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce0550050270b3bc1950/master/w_438,c_limit/leg-lift-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce0550050270b3bc1950/master/w_438,c_limit/leg-lift-amanda.gif" width="320" /></a></div>
<br />
14. Scissors Kick<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce02f91c0915a46cae83/master/w_438,c_limit/criss-cross-legs-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce02f91c0915a46cae83/master/w_438,c_limit/criss-cross-legs-amanda.gif" width="320" /></a></div>
<br />
15. Butterfly Sit-Ups<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12cdfde0cfa40a2bf1673a/master/w_438,c_limit/butterfly-sit-up-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12cdfde0cfa40a2bf1673a/master/w_438,c_limit/butterfly-sit-up-amanda.gif" width="320" /></a></div>
<br />
16. Leg Lift with Hip Tip<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce03e0cfa40a2bf1673e/master/w_438,c_limit/leg-lift-hip-tip-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce03e0cfa40a2bf1673e/master/w_438,c_limit/leg-lift-hip-tip-amanda.gif" width="320" /></a></div>
<br />
17. High Knees<br />
<br />
18. Hanging Leg Raise (Pull-ups position)<br />
<br />
19. Runner Crunch<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://media.self.com/photos/5c12ce00d868aa6c66b6b833/master/w_438,c_limit/runners-crunch-amanda.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="438" data-original-width="438" height="320" src="https://media.self.com/photos/5c12ce00d868aa6c66b6b833/master/w_438,c_limit/runners-crunch-amanda.gif" width="320" /></a></div>
<br />
<br />
<br />
From : <a href="https://www.self.com/gallery/5-moves-thatll-set-those-lower-abs-on-fire">https://www.self.com/gallery/5-moves-thatll-set-those-lower-abs-on-fire</a><br />
<br />Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0tag:blogger.com,1999:blog-33736421.post-62008389948157976692019-06-24T15:28:00.000+08:002019-06-25T08:58:41.455+08:00Berlin Marathon - 2019 Training Plan (Sub-3) -- Hmm, this target is a little bit tough, maybe I will plan a Sub-3:15 schedule.<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 612px;">
<colgroup><col style="mso-width-alt: 2596; mso-width-source: userset; width: 53pt;" width="71"></col>
<col style="mso-width-alt: 18029; mso-width-source: userset; width: 370pt;" width="493"></col>
<col style="mso-width-alt: 1755; mso-width-source: userset; width: 36pt;" width="48"></col>
</colgroup><tbody>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="height: 15.0pt; width: 53pt;" width="71"><b>Week No</b></td>
<td class="xl66" style="border-left: none; width: 370pt;" width="493"><b>Plan - Schedule
Run</b></td>
<td class="xl68" style="border-left: none; width: 36pt;" width="48"><b>Date</b></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 1</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">10
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(29-31 mins ~ 4:31-4:51 min/km) slow with a few gentle strides</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">11
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(44-47 mins ~ 4:35-4:54 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">12
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 34 mins ~ 4:15 min/km) steady</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">13
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(31+ mins ~ 4:51 min/km) easy or rest</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">14
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 32 mins ~ 4 min/km) brisk hilly cross-country or race</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">15
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2km
(87-93 mins ~ 4:32-4:51 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">16
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 2</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">17
Jun</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3x3.2km (or 11-12mins - 3:45 min/km) fast, with 800 (4 min) jog
recoveries, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">18
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(51-55 mins, 4:33-4:54 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">19
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19:30 - 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">20
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(31+ mins - 4:50 min/km) easy or rest</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">21
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 41 mins - 4:16 min/km) steady off-road</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">22
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">22.4km
(102-109 mins - 4:33-4:51 min/km) slow</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">23
Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 3</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">24
Jun</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 5x1.6 (or 6 mins - 3:45 min/km) fast, with 400m (2-min) jog
recoveries, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">25 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(58-62 mins - 4:32-4:50 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">26 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 41 mins - 4:16 mins/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">27 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(31+ mins - 4:51 min/km) easy or rest</td>
<td class="xl69" style="border-left: none; border-top: none;">28 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 52 mins - 4:03 min/km) brisk hilly cross-country run or race</td>
<td class="xl69" style="border-left: none; border-top: none;">29 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">25.6km
( 1hr 54 - 2hr 05 ~ 4:27-4:53 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">30 Jun</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 4</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">1 Jul</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8x800m (or 3 mins - 3:45 min/km) fast, with 200m (1-min) jog
recoveries, then 1.6 jog</td>
<td class="xl69" style="border-left: none; border-top: none;">2 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">14.4km
(66-70 mins ~ 4:35-4:52 mins/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">3 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">4 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(31+mins ~ 4:51 min/km) easy with strides</td>
<td class="xl69" style="border-left: none; border-top: none;">5 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
(31+mins ~ 4:51 min/km) easy or rest</td>
<td class="xl69" style="border-left: none; border-top: none;">6 Jul</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then race 10K or 8km, then 1.6km jog. Aim for sub-38:00 10K (3:48
min/km) or sub-30:00 (3:45 min/km) 5-miler (8km)</td>
<td class="xl69" style="border-left: none; border-top: none;">7 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Your
Goal Complete a run of around 2 hours 20 mins (Week 7).<br />
Your Theme You add volume and speed.</span></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 5</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">8 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 9.6km (or 45 minutes ~ 4:41 min/km) fartlek, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">9 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(73-79 mins ~ 4:34-4:56 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">10 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">11 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (31+ mins ~ 4:51 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">12 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 40 mins ~ 4:10 mins/km) steady off-road</td>
<td class="xl69" style="border-left: none; border-top: none;">13 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">25.6km
(approx 2hrs ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">14 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 6</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">15 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 10 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl69" style="border-left: none; border-top: none;">16 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">17.6km
(80-85 mins ~ 4:33-4:50 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">17 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(approx 48 mins ~ 4:17 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">18 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (31+ mins ~ 4:51 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">19 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 32 mins ~ 4 min/km) brisk hilly cross-country run or race</td>
<td class="xl69" style="border-left: none; border-top: none;">20 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">28.8km
(approx 2hrs 15 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">21 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 7</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">22 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 12 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl69" style="border-left: none; border-top: none;">23 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2km
(or 87-93 mins ~ 4:32-4:51 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">24 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 54 mins ~ 4:13 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">25 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (31+ mins ~ 4:51 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">26 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">27 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">32km
(approx 2hrs 20 ~ 4:22 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">28 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 8</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest</td>
<td class="xl69" style="border-left: none; border-top: none;">29 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog,then 14 x 2 mins up hill, jog back. Then 1.6km jog at end of session</td>
<td class="xl69" style="border-left: none; border-top: none;">30 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">20.8
(95-101 mins ~ 4:34-4:51 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">31 Jul</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19:30 ~ 4:04 min/km) brisk, then 1M jog</td>
<td class="xl69" style="border-left: none; border-top: none;">1 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (31+ mins ~ 4:51 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">2 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(39+ mins ~ 4:53 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">3 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Race
(5M to half-marathon)</td>
<td class="xl69" style="border-left: none; border-top: none;">4 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Your
Goal A sub-1:23 half-marathon (Week 10).
Your Theme You reach your highest mileage</span></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="120" style="height: 90.0pt;">
<td class="xl67" height="120" style="border-top: none; height: 90.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"><span style="color: blue;">Note
that the ‘approximate’ targets for training sessions are exactly that,
especially on longer runs. By now, your training and racing should be giving
you a clearer idea of your marathon (steady) and half-marathon (brisk) paces.
Also, the times in the Tuesday speed sessions are alternatives to the
distances, rather than targets. You should be running them as fast yet evenly
as you can; roughly between 5K and 10K pace.</span></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 9</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">5 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 16 x 200m (or 45 secs) fast, with 100m (or 30-sec) jog recoveries, then
1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">6 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">14.4km
(approx 70 mins ~ 4:52 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">7 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 70 mins ~ 4:23 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">8 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">9 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">10 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">35.2km
(approx 2hrs 45 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">11 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 10</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">12 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3 x 3.2km (or 10 mins ~ 3:07
min/km) fast, with 400m (or 2-min) jog recoveries, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">13 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 75 mins ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">14 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">15 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">16 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">4.8km
(approx 25 mins ~ 5:12 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">17 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">21km
@ 3:57 min/km</td>
<td class="xl69" style="border-left: none; border-top: none;">18 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 11</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">19 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 9.6km (or 45 mins ~ 4:41 min/km) fartlek, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">20 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(approx 55 mins ~ 4:55 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">21 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2km
(approx 80 mins ~ 4:10 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">22 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">23 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">24 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">32km
(approx 2hrs 30 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">25 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 12</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">26 Aug</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 3 x 3.2km (or 10 mins ~ 3:07 min/km) fast, with 400m (or 2-min) jog
recoveries, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">27 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 75 mins ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">28 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 6.4km (approx 26 mins ~ 4:04 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">29 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">30 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">31 Aug</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">32km
(approx 2hrs 30 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">1 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl66" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71"><b>Week 13 </b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"> <b>(Tapering)</b></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">2 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, 6 x 1.6km (or 5 mins ~ 3:07 min/km) fast with 200m (or 1-min) jog
recoveries, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">3 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">12.8km
(approx 65 mins ~ 5:05 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">4 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8km (approx 32 mins ~ 4:00 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">5 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">6 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">7 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">35.2km
(approx 2hrs 45 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">8 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 14</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">9 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 8 x 800m (or 3 mins ~ 3:45 min/km) fast, with 100m (or 1-min) jog
recoveries, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">10 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">11.2km
(approx 50 mins ~ 4:28 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">11 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">16km
(approx 70 mins ~ 4:22 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">12 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">13 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">14 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">28.8km
(approx 2hrs 15 ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">15 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 15</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">16 Sep</td>
</tr>
<tr height="40" style="height: 30.0pt;">
<td class="xl67" height="40" style="border-top: none; height: 30.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 12 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries,
then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">17 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">9.6km
(approx 45 mins ~ 4:41 min/km) slow</td>
<td class="xl69" style="border-left: none; border-top: none;">18 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km
jog, then 4.8km (approx 19 mins ~ 3:57 min/km) brisk, then 1.6km jog</td>
<td class="xl69" style="border-left: none; border-top: none;">19 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest
or 6.4km (approx 30 mins ~ 4:41 min/km) easy</td>
<td class="xl69" style="border-left: none; border-top: none;">20 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl69" style="border-left: none; border-top: none;">21 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">19.2km
(approx 80 mins ~ 4:10 min/km) steady</td>
<td class="xl69" style="border-left: none; border-top: none;">22 Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl66" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71"><b>Week 16</b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"></td>
<td class="xl69" style="border-left: none; border-top: none;"></td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Mon</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">8km
(approx 40 mins ~ 5 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">23
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Tue</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">1.6km,
the 8x400m (or 90 secs) fast, with 200m (or 2-min) jog.</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">24
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Wed</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">6.4km
@ 30 mins (4:41 min/km) easy.</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">25
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Thu</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">26
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Fri</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">Rest</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">27
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sat</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493">3.2km
(or 15 mins) easy, in racing kit.</td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48">28
Sep</td>
</tr>
<tr height="20" style="height: 15.0pt;">
<td class="xl67" height="20" style="border-top: none; height: 15.0pt; width: 53pt;" width="71">Sun</td>
<td class="xl67" style="border-left: none; border-top: none; width: 370pt;" width="493"><b style="background-color: white;"><span style="color: red;">The
Race</span></b></td>
<td class="xl67" style="border-left: none; border-top: none; width: 36pt;" width="48"><b><span style="color: red;">29
Sep</span></b></td>
</tr>
</tbody></table>
<br />
<div>
I am not sure I can achieve my target Sub-3 finishing time, but at least I will aim towards it and train according to this target schedule. The pace will be slightly higher for me in the beginning but I will work towards average long run with 4:41 min/km timing.</div>
<div>
<br /></div>
Barefoot Puahttp://www.blogger.com/profile/09009237360483394453noreply@blogger.com0