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Monthly Training:
naganawa
Month
Training hours by intensity
0
4
8
12
16
20
24
28
32
36
40
2016.5
Month
Training hours by activity
0
4
8
12
16
20
24
28
32
36
40
2016.5
Month
Training miles by activity
0
25
50
75
100
125
150
175
200
225
250
2016.5
(20s+10s)×10 3set
cycling
interval
jog
mountain climbing
orienteering
pace run
race
strength
walking