Hiroyuki's Home Page : Annual Riding Record (Year 2019)

Annual Riding Record (Year 2019)

Body Condition
very bad

bad

so so

good

very good

Intensity Zones
Zone # HR Range

I₀ < 130[bpm]

I₁ 130-140[bpm]

I₂ 140-150[bpm]

I₃ 150-160[bpm]

I₄ 160-170[bpm]

I₅ 170-180[bpm]

I₆ > 180[bpm]

January

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Tue) 11.0/-2.0

2
(Wed) 10.0/-1.5

3
(Thu) 10.5/-3.0

4
(Fri) 10.0/-3.0

5
(Sat) 14.0/-1.5

6
(Sun) 7.0/-0.9

7
(Mon) 10.5/-2.0

8
(Tue) 9.5/-2.5

9
(Wed) 8.0/-2.0

10
(Thu) 5.0/-4.2

11
(Fri) 14.0/-1.5

12
(Sat) 6.5/0.5

13
(Sun) 9.5/0.0

14
(Mon) 9.0/-1.0

15
(Tue) 8.0/-2.5

16
(Wed) 10.0/0.0

17
(Thu) 11.0/0.0

18
(Fri) 9.5/-1.0

19
(Sat) 11.5/-2.0

20
(Sun) 12.5/-0.5

21
(Mon) 9.5/0.6

22
(Tue) 10.0/-2.0

23
(Wed) 11.0/-1.5

24
(Thu) 10.0/-0.5

25
(Fri) 9.0/-2.0

26
(Sat) 8.5/-0.5

27
(Sun) 9.5/-3.0

28
(Mon) 12.5/-2.5

29
(Tue) 9.5/-0.7

30
(Wed) 10.0/-3.0

31
(Thu) 11.5/-1.0

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Tue)			11.0/-2.0
2 (Wed)			10.0/-1.5
3 (Thu)			10.5/-3.0
4 (Fri)			10.0/-3.0
5 (Sat)			14.0/-1.5
6 (Sun)			7.0/-0.9
7 (Mon)			10.5/-2.0
8 (Tue)			9.5/-2.5
9 (Wed)			8.0/-2.0
10 (Thu)			5.0/-4.2
11 (Fri)			14.0/-1.5
12 (Sat)			6.5/0.5
13 (Sun)			9.5/0.0
14 (Mon)			9.0/-1.0
15 (Tue)			8.0/-2.5
16 (Wed)			10.0/0.0
17 (Thu)			11.0/0.0
18 (Fri)			9.5/-1.0
19 (Sat)			11.5/-2.0
20 (Sun)			12.5/-0.5
21 (Mon)			9.5/0.6
22 (Tue)			10.0/-2.0
23 (Wed)			11.0/-1.5
24 (Thu)			10.0/-0.5
25 (Fri)			9.0/-2.0
26 (Sat)			8.5/-0.5
27 (Sun)			9.5/-3.0
28 (Mon)			12.5/-2.5
29 (Tue)			9.5/-0.7
30 (Wed)			10.0/-3.0
31 (Thu)			11.5/-1.0
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

February

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Fri) 8.5/-1.3

2
(Sat) 12.5/-3.0

3
(Sun) 13.0/-0.5

4
(Mon) 19.5/3.6

5
(Tue) 8.5/1.4

6
(Wed) 9.0/2.5

7
(Thu) 17.5/1.0

8
(Fri) 7.5/-2.4

9
(Sat) 1.5/-0.9

10
(Sun) 7.0/-1.5

11
(Mon) 4.5/-1.9

12
(Tue) 9.0/-2.0

13
(Wed) 8.5/-0.1

14
(Thu) 7.5/-1.0

15
(Fri) 6.0/-2.5

16
(Sat) 13.0/0.5

17
(Sun) 10.5/-0.5

18
(Mon) 13.5/-2.0

19
(Tue) 11.0/4.0

20
(Wed) 18.5/5.0

21
(Thu) 14.0/5.5

22
(Fri) 14.0/1.5

23
(Sat) 13.0/2.6

24
(Sun) 12.0/-0.5

25
(Mon) 16.5/5.0

26
(Tue) 12.0/5.2

27
(Wed) 10.5/3.0

28
(Thu) 8.0/6.5

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Fri)			8.5/-1.3
2 (Sat)			12.5/-3.0
3 (Sun)			13.0/-0.5
4 (Mon)			19.5/3.6
5 (Tue)			8.5/1.4
6 (Wed)			9.0/2.5
7 (Thu)			17.5/1.0
8 (Fri)			7.5/-2.4
9 (Sat)			1.5/-0.9
10 (Sun)			7.0/-1.5
11 (Mon)			4.5/-1.9
12 (Tue)			9.0/-2.0
13 (Wed)			8.5/-0.1
14 (Thu)			7.5/-1.0
15 (Fri)			6.0/-2.5
16 (Sat)			13.0/0.5
17 (Sun)			10.5/-0.5
18 (Mon)			13.5/-2.0
19 (Tue)			11.0/4.0
20 (Wed)			18.5/5.0
21 (Thu)			14.0/5.5
22 (Fri)			14.0/1.5
23 (Sat)			13.0/2.6
24 (Sun)			12.0/-0.5
25 (Mon)			16.5/5.0
26 (Tue)			12.0/5.2
27 (Wed)			10.5/3.0
28 (Thu)			8.0/6.5
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

March

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Fri) 12.0/6.6

2
(Sat) 13.5/3.0

3
(Sun) 8.0/5.5

4
(Mon) 10.5/5.4

5
(Tue) 15.0/5.0

6
(Wed) 13.5/7.0

7
(Thu) 10.5/4.8

8
(Fri) 12.0/1.5

9
(Sat) 17.0/0.0

10
(Sun) 16.0/7.0

11
(Mon) 17.5/5.7

12
(Tue) 17.0/3.5

13
(Wed) 17.5/4.0

14
(Thu) 13.0/2.5

15
(Fri) 13.5/1.0

16
(Sat) 12.5/3.8

17
(Sun) 13.5/2.0

18
(Mon) 13.5/0.0

19
(Tue) 17.0/6.5

20
(Wed) 21.0/6.0

21
(Thu) 21.5/11.0 58.5 60 04:50:35 15.2 0:38:40 23.6 161 174 39.8 455.1 2.67 4 5.8 0.1 0.1 0.8 3.0 0.3

05:35:45 15.3 0:30:48 29.8 157 177 63.8 356.4 3.24 4 4.1 0.1 0.2 0.9 1.8 0.2

22
(Fri) 21.0/9.1

23
(Sat) 9.0/3.1

24
(Sun) 13.5/-0.5

25
(Mon) 14.5/2.0

26
(Tue) 15.5/8.5

27
(Wed) 21.5/3.0

28
(Thu) 16.0/5.2

29
(Fri) 10.0/6.0

30
(Sat) 11.5/5.5

31
(Sun) 15.5/6.7

Total 30.52 1:09 811.5 9.9 0.2 0.3 1.7 4.8 0.5

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Fri)			12.0/6.6
2 (Sat)			13.5/3.0
3 (Sun)			8.0/5.5
4 (Mon)			10.5/5.4
5 (Tue)			15.0/5.0
6 (Wed)			13.5/7.0
7 (Thu)			10.5/4.8
8 (Fri)			12.0/1.5
9 (Sat)			17.0/0.0
10 (Sun)			16.0/7.0
11 (Mon)			17.5/5.7
12 (Tue)			17.0/3.5
13 (Wed)			17.5/4.0
14 (Thu)			13.0/2.5
15 (Fri)			13.5/1.0
16 (Sat)			12.5/3.8
17 (Sun)			13.5/2.0
18 (Mon)			13.5/0.0
19 (Tue)			17.0/6.5
20 (Wed)			21.0/6.0
21 (Thu)			21.5/11.0		58.5	60	04:50:35	15.2	0:38:40	23.6	161	174	39.8	455.1	2.67	4	5.8	0.1	0.1	0.8	3.0	0.3
05:35:45	15.3	0:30:48	29.8	157	177	63.8	356.4	3.24	4	4.1	0.1	0.2	0.9	1.8	0.2
22 (Fri)			21.0/9.1
23 (Sat)			9.0/3.1
24 (Sun)			13.5/-0.5
25 (Mon)			14.5/2.0
26 (Tue)			15.5/8.5
27 (Wed)			21.5/3.0
28 (Thu)			16.0/5.2
29 (Fri)			10.0/6.0
30 (Sat)			11.5/5.5
31 (Sun)			15.5/6.7
Total								30.52	1:09					811.5			9.9	0.2	0.3	1.7	4.8	0.5

April

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Mon) 13.0/2.0

2
(Tue) 12.0/2.5

3
(Wed) 13.0/-0.5

4
(Thu) 16.0/1.5

5
(Fri) 23.5/4.0

6
(Sat) 20.0/7.0

7
(Sun) 21.0/7.5

8
(Mon) 12.5/6.0

9
(Tue) 16.5/4.0

10
(Wed) 8.0/1.5

11
(Thu) 15.5/4.5

12
(Fri) 12.0/6.2

13
(Sat) 17.0/3.0

14
(Sun) 19.5/8.0

15
(Mon) 20.5/10.4

16
(Tue) 21.5/4.5

17
(Wed) 18.0/8.5

18
(Thu) 23.0/11.5

19
(Fri) 23.5/11.0

20
(Sat) 18.5/11.0

21
(Sun) 23.0/10.0

22
(Mon) 25.0/14.0

23
(Tue) 23.5/16.0

24
(Wed) 21.0/15.0

25
(Thu) 24.5/18.0

26
(Fri) 20.5/10.5

27
(Sat) 14.0/7.2

28
(Sun) 18.5/2.5

29
(Mon) 18.0/10.5

30
(Tue) 16.0/12.5

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Mon)			13.0/2.0
2 (Tue)			12.0/2.5
3 (Wed)			13.0/-0.5
4 (Thu)			16.0/1.5
5 (Fri)			23.5/4.0
6 (Sat)			20.0/7.0
7 (Sun)			21.0/7.5
8 (Mon)			12.5/6.0
9 (Tue)			16.5/4.0
10 (Wed)			8.0/1.5
11 (Thu)			15.5/4.5
12 (Fri)			12.0/6.2
13 (Sat)			17.0/3.0
14 (Sun)			19.5/8.0
15 (Mon)			20.5/10.4
16 (Tue)			21.5/4.5
17 (Wed)			18.0/8.5
18 (Thu)			23.0/11.5
19 (Fri)			23.5/11.0
20 (Sat)			18.5/11.0
21 (Sun)			23.0/10.0
22 (Mon)			25.0/14.0
23 (Tue)			23.5/16.0
24 (Wed)			21.0/15.0
25 (Thu)			24.5/18.0
26 (Fri)			20.5/10.5
27 (Sat)			14.0/7.2
28 (Sun)			18.5/2.5
29 (Mon)			18.0/10.5
30 (Tue)			16.0/12.5
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

May

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Wed) 22.5/14.0

2
(Thu) 23.0/11.4

3
(Fri) 25.0/10.0

4
(Sat) 23.5/11.3

5
(Sun) 24.5/9.5

6
(Mon) 21.5/12.5

7
(Tue) 18.1/7.1

8
(Wed) 22.0/5.5

9
(Thu) 21.0/12.5

10
(Fri) 26.5/10.0

11
(Sat) 28.0/13.0

12
(Sun) 23.0/13.0

13
(Mon) 23.0/14.0

14
(Tue) 20.0/14.6

15
(Wed) 23.0/15.0

16
(Thu) 24.5/13.0

17
(Fri) 25.5/14.0

18
(Sat) 24.0/14.0

19
(Sun) 25.5/16.0

20
(Mon) 24.0/14.0

21
(Tue) 20.5/16.7

22
(Wed) 24.0/15.0

23
(Thu) 27.0/13.0

24
(Fri) 29.5/13.5

25
(Sat) 31.5/14.5

26
(Sun) 33.0/16.0

27
(Mon) 33.0/17.0

28
(Tue) 28.0/17.3

29
(Wed) 24.5/17.1

30
(Thu) 25.0/15.5

31
(Fri) 23.0/17.0

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Wed)			22.5/14.0
2 (Thu)			23.0/11.4
3 (Fri)			25.0/10.0
4 (Sat)			23.5/11.3
5 (Sun)			24.5/9.5
6 (Mon)			21.5/12.5
7 (Tue)			18.1/7.1
8 (Wed)			22.0/5.5
9 (Thu)			21.0/12.5
10 (Fri)			26.5/10.0
11 (Sat)			28.0/13.0
12 (Sun)			23.0/13.0
13 (Mon)			23.0/14.0
14 (Tue)			20.0/14.6
15 (Wed)			23.0/15.0
16 (Thu)			24.5/13.0
17 (Fri)			25.5/14.0
18 (Sat)			24.0/14.0
19 (Sun)			25.5/16.0
20 (Mon)			24.0/14.0
21 (Tue)			20.5/16.7
22 (Wed)			24.0/15.0
23 (Thu)			27.0/13.0
24 (Fri)			29.5/13.5
25 (Sat)			31.5/14.5
26 (Sun)			33.0/16.0
27 (Mon)			33.0/17.0
28 (Tue)			28.0/17.3
29 (Wed)			24.5/17.1
30 (Thu)			25.0/15.5
31 (Fri)			23.0/17.0
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

June

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Sat) 25.5/16.5 58.0 60 04:38:11 17.8 0:45:36 23.5 159 173 43.4 563.3 2.66 4 6.4 0.1 0.3 0.9 4.0 0.1

05:32:14 17.9 0:36:00 29.9 148 172 63.6 403.5 3.17 4 3.6 0.3 0.4 1.0 1.0 0.0

2
(Sun) 24.5/18.5

3
(Mon) 26.5/18.4

4
(Tue) 27.5/16.5

5
(Wed) 25.5/18.5 58.4 60 04:23:51 17.8 0:46:01 23.3 152 168 43.4 551.0 2.65 4 5.6 0.3 0.2 0.7 3.1 0.0

05:19:48 17.9 0:35:29 30.3 148 171 65.7 404.8 3.30 4 3.6 0.2 0.7 0.8 1.0 0.0

6
(Thu) 32.0/18.5

7
(Fri) 23.0/19.0

8
(Sat) 24.5/18.5

9
(Sun) 20.0/15.7

10
(Mon) 17.5/14.3

11
(Tue) 21.5/15.2

12
(Wed) 22.5/14.5

13
(Thu) 25.5/14.5

14
(Fri) 26.0/17.0

15
(Sat) 19.0/16.0

16
(Sun) 31.0/17.0

17
(Mon) 27.5/15.5

18
(Tue) 27.5/18.5

19
(Wed) 28.5/18.0

20
(Thu) 27.5/20.5

21
(Fri) 28.5/21.5

22
(Sat) 23.5/19.5

23
(Sun) 23.0/18.5

24
(Mon) 21.0/18.0

25
(Tue) 27.5/18.0

26
(Wed) 29.0/18.0

27
(Thu) 28.0/20.5

28
(Fri) 30.5/21.8

29
(Sat) 22.0/19.5

30
(Sun) 24.0/20.5

Total 71.54 2:43 1922.5 19.1 0.9 1.5 3.4 9.2 0.2

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Sat)			25.5/16.5		58.0	60	04:38:11	17.8	0:45:36	23.5	159	173	43.4	563.3	2.66	4	6.4	0.1	0.3	0.9	4.0	0.1
05:32:14	17.9	0:36:00	29.9	148	172	63.6	403.5	3.17	4	3.6	0.3	0.4	1.0	1.0	0.0
2 (Sun)			24.5/18.5
3 (Mon)			26.5/18.4
4 (Tue)			27.5/16.5
5 (Wed)			25.5/18.5		58.4	60	04:23:51	17.8	0:46:01	23.3	152	168	43.4	551.0	2.65	4	5.6	0.3	0.2	0.7	3.1	0.0
05:19:48	17.9	0:35:29	30.3	148	171	65.7	404.8	3.30	4	3.6	0.2	0.7	0.8	1.0	0.0
6 (Thu)			32.0/18.5
7 (Fri)			23.0/19.0
8 (Sat)			24.5/18.5
9 (Sun)			20.0/15.7
10 (Mon)			17.5/14.3
11 (Tue)			21.5/15.2
12 (Wed)			22.5/14.5
13 (Thu)			25.5/14.5
14 (Fri)			26.0/17.0
15 (Sat)			19.0/16.0
16 (Sun)			31.0/17.0
17 (Mon)			27.5/15.5
18 (Tue)			27.5/18.5
19 (Wed)			28.5/18.0
20 (Thu)			27.5/20.5
21 (Fri)			28.5/21.5
22 (Sat)			23.5/19.5
23 (Sun)			23.0/18.5
24 (Mon)			21.0/18.0
25 (Tue)			27.5/18.0
26 (Wed)			29.0/18.0
27 (Thu)			28.0/20.5
28 (Fri)			30.5/21.8
29 (Sat)			22.0/19.5
30 (Sun)			24.0/20.5
Total								71.54	2:43					1922.5			19.1	0.9	1.5	3.4	9.2	0.2

July

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Mon) 25.5/21.5

2
(Tue) 27.0/22.0

3
(Wed) 27.5/22.5

4
(Thu) 24.0/20.3

5
(Fri) 24.5/18.5

6
(Sat) 23.0/19.0

7
(Sun) 21.5/18.4

8
(Mon) 23.0/18.0

9
(Tue) 20.5/18.0

10
(Wed) 24.0/18.0

11
(Thu) 22.5/17.8

12
(Fri) 22.5/18.0

13
(Sat) 26.5/19.5

14
(Sun) 22.5/20.5

15
(Mon) 23.5/19.5

16
(Tue) 23.0/19.0

17
(Wed) 29.0/20.0

18
(Thu) 29.5/21.5

19
(Fri) 30.5/23.0

20
(Sat) 29.0/23.5

21
(Sun) 27.5/23.4

22
(Mon) 23.5/21.5

23
(Tue) 30.0/22.5

24
(Wed) 30.5/24.0

25
(Thu) 32.5/24.5

26
(Fri) 32.5/23.0

27
(Sat) 32.0/24.0

28
(Sun) 34.0/24.5

29
(Mon) 34.0/25.0

30
(Tue) 34.5/25.5

31
(Wed) 35.5/26.0

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Mon)			25.5/21.5
2 (Tue)			27.0/22.0
3 (Wed)			27.5/22.5
4 (Thu)			24.0/20.3
5 (Fri)			24.5/18.5
6 (Sat)			23.0/19.0
7 (Sun)			21.5/18.4
8 (Mon)			23.0/18.0
9 (Tue)			20.5/18.0
10 (Wed)			24.0/18.0
11 (Thu)			22.5/17.8
12 (Fri)			22.5/18.0
13 (Sat)			26.5/19.5
14 (Sun)			22.5/20.5
15 (Mon)			23.5/19.5
16 (Tue)			23.0/19.0
17 (Wed)			29.0/20.0
18 (Thu)			29.5/21.5
19 (Fri)			30.5/23.0
20 (Sat)			29.0/23.5
21 (Sun)			27.5/23.4
22 (Mon)			23.5/21.5
23 (Tue)			30.0/22.5
24 (Wed)			30.5/24.0
25 (Thu)			32.5/24.5
26 (Fri)			32.5/23.0
27 (Sat)			32.0/24.0
28 (Sun)			34.0/24.5
29 (Mon)			34.0/25.0
30 (Tue)			34.5/25.5
31 (Wed)			35.5/26.0
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

August

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Thu) 35.5/26.0

2
(Fri) 35.5/26.5

3
(Sat) 35.5/26.0 58.8 60 04:51:12 17.9 0:45:01 23.8 157 169 48.7 598.4 0.00 4 5.9 0.1 0.4 0.7 3.8 0.0

05:43:59 18.0 0:34:38 31.1 151 176 66.3 454.9 0.00 4 3.9 0.2 0.4 0.8 0.9 0.5

4
(Sun) 34.5/24.5 58.8 60 04:49:29 17.9 0:45:12 23.8 152 166 46.9 584.2 0.00 4 5.3 0.2 0.4 1.2 1.9 0.0

05:44:22 18.0 0:36:02 30.0 143 167 65.7 431.5 0.00 3 3.1 0.3 0.6 1.2 0.5 0.0

5
(Mon) 35.5/24.0

6
(Tue) 35.0/25.5

7
(Wed) 35.5/26.0 59.3 60 04:46:01 15.3 0:36:57 24.8 152 168 49.5 487.0 0.00 4 4.2 0.1 0.5 1.0 1.3 0.0

05:30:31 15.4 0:28:44 32.1 152 169 73.0 397.2 0.00 4 3.3 0.1 0.6 0.9 0.9 0.0

8
(Thu) 35.0/26.0 58.6 60 04:42:54 15.3 0:37:10 24.6 154 166 43.6 453.5 0.00 4 4.5 0.1 0.3 1.5 1.5 0.0

05:26:59 15.3 0:29:14 31.5 149 169 72.0 371.2 0.00 4 3.1 0.2 0.7 0.7 0.8 0.0

9
(Fri) 36.5/26.0

10
(Sat) 34.0/26.0 59.1 60 04:44:32 17.8 0:44:17 24.2 153 167 45.0 534.2 2.66 4 5.1 0.1 0.3 1.9 1.4 0.0

05:35:48 17.9 0:34:35 31.1 146 173 74.1 416.5 3.35 3 3.3 0.3 0.5 1.0 0.6 0.0

11
(Sun) 34.5/25.5 59.8 60 04:58:30 17.8 0:46:41 22.9 147 168 46.2 535.0 2.66 3 4.2 0.1 1.4 1.4 0.2 0.0

05:52:47 17.9 0:37:53 28.4 131 152 68.1 387.6 3.37 1 1.7 0.7 0.4 0.0 0.0 0.0

12
(Mon) 34.0/24.5

13
(Tue) 33.0/25.5 60.4 60 04:46:35 15.2 0:36:19 25.2 147 161 46.0 450.8 2.69 3 3.6 0.2 0.4 2.1 0.0 0.0

05:31:10 15.3 0:30:26 30.2 138 157 70.4 362.2 3.37 0 2.0 0.6 0.7 0.1 0.0 0.0

14
(Wed) 31.5/25.5

15
(Thu) 29.5/26.3

16
(Fri) 33.5/27.0

17
(Sat) 35.0/24.5

18
(Sun) 34.0/26.0

19
(Mon) 31.0/24.8

20
(Tue) 31.0/24.0

21
(Wed) 31.0/24.0

22
(Thu) 28.5/23.0

23
(Fri) 27.5/24.2

24
(Sat) 31.5/23.0

25
(Sun) 30.0/21.0

26
(Mon) 29.0/22.1

27
(Tue) 28.5/21.5

28
(Wed) 25.5/22.0

29
(Thu) 33.0/23.0

30
(Fri) 27.0/23.5

31
(Sat) 31.5/23.5 58.8 60 04:48:26 17.9 0:42:51 25.0 154 174 47.2 586.6 2.68 4 5.6 0.2 0.3 0.7 2.4 0.5

05:39:55 17.9 0:36:08 29.7 139 174 74.9 431.0 3.54 0 2.7 0.5 0.4 0.6 0.4 0.1

Total 270.79 10:02 7481.6 61.7 4.0 8.3 15.8 16.7 1.2

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Thu)			35.5/26.0
2 (Fri)			35.5/26.5
3 (Sat)			35.5/26.0		58.8	60	04:51:12	17.9	0:45:01	23.8	157	169	48.7	598.4	0.00	4	5.9	0.1	0.4	0.7	3.8	0.0
05:43:59	18.0	0:34:38	31.1	151	176	66.3	454.9	0.00	4	3.9	0.2	0.4	0.8	0.9	0.5
4 (Sun)			34.5/24.5		58.8	60	04:49:29	17.9	0:45:12	23.8	152	166	46.9	584.2	0.00	4	5.3	0.2	0.4	1.2	1.9	0.0
05:44:22	18.0	0:36:02	30.0	143	167	65.7	431.5	0.00	3	3.1	0.3	0.6	1.2	0.5	0.0
5 (Mon)			35.5/24.0
6 (Tue)			35.0/25.5
7 (Wed)			35.5/26.0		59.3	60	04:46:01	15.3	0:36:57	24.8	152	168	49.5	487.0	0.00	4	4.2	0.1	0.5	1.0	1.3	0.0
05:30:31	15.4	0:28:44	32.1	152	169	73.0	397.2	0.00	4	3.3	0.1	0.6	0.9	0.9	0.0
8 (Thu)			35.0/26.0		58.6	60	04:42:54	15.3	0:37:10	24.6	154	166	43.6	453.5	0.00	4	4.5	0.1	0.3	1.5	1.5	0.0
05:26:59	15.3	0:29:14	31.5	149	169	72.0	371.2	0.00	4	3.1	0.2	0.7	0.7	0.8	0.0
9 (Fri)			36.5/26.0
10 (Sat)			34.0/26.0		59.1	60	04:44:32	17.8	0:44:17	24.2	153	167	45.0	534.2	2.66	4	5.1	0.1	0.3	1.9	1.4	0.0
05:35:48	17.9	0:34:35	31.1	146	173	74.1	416.5	3.35	3	3.3	0.3	0.5	1.0	0.6	0.0
11 (Sun)			34.5/25.5		59.8	60	04:58:30	17.8	0:46:41	22.9	147	168	46.2	535.0	2.66	3	4.2	0.1	1.4	1.4	0.2	0.0
05:52:47	17.9	0:37:53	28.4	131	152	68.1	387.6	3.37	1	1.7	0.7	0.4	0.0	0.0	0.0
12 (Mon)			34.0/24.5
13 (Tue)			33.0/25.5		60.4	60	04:46:35	15.2	0:36:19	25.2	147	161	46.0	450.8	2.69	3	3.6	0.2	0.4	2.1	0.0	0.0
05:31:10	15.3	0:30:26	30.2	138	157	70.4	362.2	3.37	0	2.0	0.6	0.7	0.1	0.0	0.0
14 (Wed)			31.5/25.5
15 (Thu)			29.5/26.3
16 (Fri)			33.5/27.0
17 (Sat)			35.0/24.5
18 (Sun)			34.0/26.0
19 (Mon)			31.0/24.8
20 (Tue)			31.0/24.0
21 (Wed)			31.0/24.0
22 (Thu)			28.5/23.0
23 (Fri)			27.5/24.2
24 (Sat)			31.5/23.0
25 (Sun)			30.0/21.0
26 (Mon)			29.0/22.1
27 (Tue)			28.5/21.5
28 (Wed)			25.5/22.0
29 (Thu)			33.0/23.0
30 (Fri)			27.0/23.5
31 (Sat)			31.5/23.5		58.8	60	04:48:26	17.9	0:42:51	25.0	154	174	47.2	586.6	2.68	4	5.6	0.2	0.3	0.7	2.4	0.5
05:39:55	17.9	0:36:08	29.7	139	174	74.9	431.0	3.54	0	2.7	0.5	0.4	0.6	0.4	0.1
Total								270.79	10:02					7481.6			61.7	4.0	8.3	15.8	16.7	1.2

September

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Sun) 30.5/24.9 59.5 60 04:42:58 17.8 0:43:05 24.9 150 169 47.8 551.5 2.68 4 4.6 0.2 0.3 1.6 1.2 0.0

05:33:39 17.9 0:35:45 30.1 142 169 68.3 427.4 3.22 0 2.9 0.4 0.6 0.6 0.7 0.0

2
(Mon) 33.0/22.0

3
(Tue) 27.4/22.8 58.7 60 04:37:11 15.3 0:37:25 24.5 146 163 46.6 454.6 0.00 3 3.5 0.2 0.5 1.8 0.1 0.0

05:21:33 15.4 0:29:29 31.4 147 173 68.5 384.8 0.00 0 2.9 0.2 0.7 0.7 0.3 0.1

4
(Wed) 25.0/21.0

5
(Thu) 27.0/22.0

6
(Fri) 33.0/21.5 58.1 60 04:46:04 17.8 0:41:42 25.7 156 173 50.5 613.1 2.84 4 5.7 0.2 0.3 0.2 3.6 0.4

05:35:01 17.9 0:34:28 31.2 143 174 73.1 477.7 3.54 0 3.0 0.4 0.7 0.7 0.5 0.1

7
(Sat) 34.0/22.5 58.2 60 04:57:31 17.9 0:43:30 24.6 150 165 50.4 600.9 2.67 4 4.6 0.3 0.4 1.3 1.1 0.0

05:49:31 18.0 0:34:11 31.5 141 167 74.9 464.2 3.47 3 2.8 0.4 0.5 0.8 0.3 0.0

8
(Sun) 31.0/24.0 57.9 60 04:48:39 17.8 0:45:31 23.5 148 164 47.9 579.0 2.66 3 4.4 0.3 0.4 2.3 0.2 0.0

05:42:04 17.9 0:37:08 29.0 133 157 71.6 440.9 3.49 1 2.0 0.7 0.7 0.1 0.0 0.0

9
(Mon) 36.5/25.0

10
(Tue) 35.0/24.0

11
(Wed) 32.5/24.5

12
(Thu) 28.0/22.6

13
(Fri) 22.5/20.0 58.4 60 04:45:31 15.2 0:36:38 24.9 145 161 50.7 469.0 2.67 3 3.2 0.2 0.4 1.6 0.0 0.0

05:27:53 15.3 0:29:46 30.8 139 164 71.2 387.9 3.42 0 2.0 0.5 0.7 0.1 0.1 0.0

14
(Sat) 23.5/17.0 58.2 60 04:42:13 17.9 0:42:39 25.2 150 166 49.9 599.2 2.68 4 4.8 0.2 0.4 1.0 2.0 0.0

05:34:13 18.0 0:33:41 32.0 139 165 74.8 449.9 3.44 0 2.4 0.5 0.7 0.6 0.1 0.0

15
(Sun) 29.0/19.5 59.0 60 04:45:14 17.9 0:43:14 24.8 148 162 51.1 562.3 2.87 3 4.0 0.2 0.5 2.5 0.0 0.0

05:34:56 18.0 0:35:20 30.5 131 160 72.4 417.0 3.42 1 1.8 0.6 0.4 0.3 0.0 0.0

16
(Mon) 27.0/21.5

17
(Tue) 30.5/23.4

18
(Wed) 24.5/18.8

19
(Thu) 26.5/17.5

20
(Fri) 27.0/19.5 58.5 60 04:43:39 15.2 0:34:41 26.4 145 166 53.8 479.3 2.69 3 3.2 0.3 0.2 1.5 0.4 0.0

05:24:14 15.3 0:29:16 31.4 140 165 69.3 418.6 3.58 0 2.2 0.5 0.7 0.3 0.1 0.0

21
(Sat) 22.5/18.5

22
(Sun) 26.0/18.0

23
(Mon) 31.5/20.5

24
(Tue) 29.5/21.5

25
(Wed) 28.5/19.3 58.9 60 04:46:17 15.3 0:35:44 25.6 142 162 49.4 505.8 2.67 3 3.0 0.4 0.7 1.1 0.0 0.0

05:30:26 15.3 0:29:43 30.9 136 162 71.9 410.1 3.40 0 1.8 0.6 0.4 0.3 0.0 0.0

26
(Thu) 26.5/17.0

27
(Fri) 27.5/19.0

28
(Sat) 28.7/19.5 57.6 60 04:39:57 17.9 0:43:32 24.6 149 166 47.3 621.6 2.69 4 4.6 0.2 0.2 2.0 0.9 0.0

05:30:58 18.0 0:33:14 32.4 143 173 67.7 474.8 3.51 0 2.9 0.4 0.5 0.5 0.6 0.2

29
(Sun) 29.0/19.5 58.4 60 04:44:58 17.9 0:43:04 24.9 148 165 48.0 592.9 2.64 3 4.2 0.2 0.3 2.1 0.5 0.0

05:34:14 17.9 0:34:20 31.4 137 165 67.4 447.1 3.38 0 2.2 0.5 0.6 0.4 0.2 0.0

30
(Mon) 28.5/21.0

Total 408.81 14:47 11829.5 78.5 8.5 11.7 24.5 12.9 0.8

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Sun)			30.5/24.9		59.5	60	04:42:58	17.8	0:43:05	24.9	150	169	47.8	551.5	2.68	4	4.6	0.2	0.3	1.6	1.2	0.0
05:33:39	17.9	0:35:45	30.1	142	169	68.3	427.4	3.22	0	2.9	0.4	0.6	0.6	0.7	0.0
2 (Mon)			33.0/22.0
3 (Tue)			27.4/22.8		58.7	60	04:37:11	15.3	0:37:25	24.5	146	163	46.6	454.6	0.00	3	3.5	0.2	0.5	1.8	0.1	0.0
05:21:33	15.4	0:29:29	31.4	147	173	68.5	384.8	0.00	0	2.9	0.2	0.7	0.7	0.3	0.1
4 (Wed)			25.0/21.0
5 (Thu)			27.0/22.0
6 (Fri)			33.0/21.5		58.1	60	04:46:04	17.8	0:41:42	25.7	156	173	50.5	613.1	2.84	4	5.7	0.2	0.3	0.2	3.6	0.4
05:35:01	17.9	0:34:28	31.2	143	174	73.1	477.7	3.54	0	3.0	0.4	0.7	0.7	0.5	0.1
7 (Sat)			34.0/22.5		58.2	60	04:57:31	17.9	0:43:30	24.6	150	165	50.4	600.9	2.67	4	4.6	0.3	0.4	1.3	1.1	0.0
05:49:31	18.0	0:34:11	31.5	141	167	74.9	464.2	3.47	3	2.8	0.4	0.5	0.8	0.3	0.0
8 (Sun)			31.0/24.0		57.9	60	04:48:39	17.8	0:45:31	23.5	148	164	47.9	579.0	2.66	3	4.4	0.3	0.4	2.3	0.2	0.0
05:42:04	17.9	0:37:08	29.0	133	157	71.6	440.9	3.49	1	2.0	0.7	0.7	0.1	0.0	0.0
9 (Mon)			36.5/25.0
10 (Tue)			35.0/24.0
11 (Wed)			32.5/24.5
12 (Thu)			28.0/22.6
13 (Fri)			22.5/20.0		58.4	60	04:45:31	15.2	0:36:38	24.9	145	161	50.7	469.0	2.67	3	3.2	0.2	0.4	1.6	0.0	0.0
05:27:53	15.3	0:29:46	30.8	139	164	71.2	387.9	3.42	0	2.0	0.5	0.7	0.1	0.1	0.0
14 (Sat)			23.5/17.0		58.2	60	04:42:13	17.9	0:42:39	25.2	150	166	49.9	599.2	2.68	4	4.8	0.2	0.4	1.0	2.0	0.0
05:34:13	18.0	0:33:41	32.0	139	165	74.8	449.9	3.44	0	2.4	0.5	0.7	0.6	0.1	0.0
15 (Sun)			29.0/19.5		59.0	60	04:45:14	17.9	0:43:14	24.8	148	162	51.1	562.3	2.87	3	4.0	0.2	0.5	2.5	0.0	0.0
05:34:56	18.0	0:35:20	30.5	131	160	72.4	417.0	3.42	1	1.8	0.6	0.4	0.3	0.0	0.0
16 (Mon)			27.0/21.5
17 (Tue)			30.5/23.4
18 (Wed)			24.5/18.8
19 (Thu)			26.5/17.5
20 (Fri)			27.0/19.5		58.5	60	04:43:39	15.2	0:34:41	26.4	145	166	53.8	479.3	2.69	3	3.2	0.3	0.2	1.5	0.4	0.0
05:24:14	15.3	0:29:16	31.4	140	165	69.3	418.6	3.58	0	2.2	0.5	0.7	0.3	0.1	0.0
21 (Sat)			22.5/18.5
22 (Sun)			26.0/18.0
23 (Mon)			31.5/20.5
24 (Tue)			29.5/21.5
25 (Wed)			28.5/19.3		58.9	60	04:46:17	15.3	0:35:44	25.6	142	162	49.4	505.8	2.67	3	3.0	0.4	0.7	1.1	0.0	0.0
05:30:26	15.3	0:29:43	30.9	136	162	71.9	410.1	3.40	0	1.8	0.6	0.4	0.3	0.0	0.0
26 (Thu)			26.5/17.0
27 (Fri)			27.5/19.0
28 (Sat)			28.7/19.5		57.6	60	04:39:57	17.9	0:43:32	24.6	149	166	47.3	621.6	2.69	4	4.6	0.2	0.2	2.0	0.9	0.0
05:30:58	18.0	0:33:14	32.4	143	173	67.7	474.8	3.51	0	2.9	0.4	0.5	0.5	0.6	0.2
29 (Sun)			29.0/19.5		58.4	60	04:44:58	17.9	0:43:04	24.9	148	165	48.0	592.9	2.64	3	4.2	0.2	0.3	2.1	0.5	0.0
05:34:14	17.9	0:34:20	31.4	137	165	67.4	447.1	3.38	0	2.2	0.5	0.6	0.4	0.2	0.0
30 (Mon)			28.5/21.0
Total								408.81	14:47					11829.5			78.5	8.5	11.7	24.5	12.9	0.8

October

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Tue) 29.0/19.0

2
(Wed) 29.5/17.5

3
(Thu) 28.0/19.0

4
(Fri) 30.0/21.5

5
(Sat) 30.5/18.5

6
(Sun) 22.5/18.4

7
(Mon) 24.0/17.0

8
(Tue) 23.5/18.0

9
(Wed) 24.0/15.3

10
(Thu) 24.0/13.5

11
(Fri) 22.0/17.0

12
(Sat) 24.5/21.5

13
(Sun) 27.5/18.4

14
(Mon) 19.0/15.5

15
(Tue) 20.5/14.6

16
(Wed) 16.5/12.5

17
(Thu) 16.5/14.0

18
(Fri) 16.5/14.3

19
(Sat) 21.5/14.0

20
(Sun) 23.5/17.0

21
(Mon) 19.5/15.3

22
(Tue) 17.0/12.6

23
(Wed) 24.0/11.5

24
(Thu) 19.0/15.3

25
(Fri) 15.5/14.0

26
(Sat) 24.0/12.5

27
(Sun) 22.0/14.5

28
(Mon) 20.5/13.0

29
(Tue) 14.5/10.7

30
(Wed) 22.5/10.0

31
(Thu) 20.0/12.7

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Tue)			29.0/19.0
2 (Wed)			29.5/17.5
3 (Thu)			28.0/19.0
4 (Fri)			30.0/21.5
5 (Sat)			30.5/18.5
6 (Sun)			22.5/18.4
7 (Mon)			24.0/17.0
8 (Tue)			23.5/18.0
9 (Wed)			24.0/15.3
10 (Thu)			24.0/13.5
11 (Fri)			22.0/17.0
12 (Sat)			24.5/21.5
13 (Sun)			27.5/18.4
14 (Mon)			19.0/15.5
15 (Tue)			20.5/14.6
16 (Wed)			16.5/12.5
17 (Thu)			16.5/14.0
18 (Fri)			16.5/14.3
19 (Sat)			21.5/14.0
20 (Sun)			23.5/17.0
21 (Mon)			19.5/15.3
22 (Tue)			17.0/12.6
23 (Wed)			24.0/11.5
24 (Thu)			19.0/15.3
25 (Fri)			15.5/14.0
26 (Sat)			24.0/12.5
27 (Sun)			22.0/14.5
28 (Mon)			20.5/13.0
29 (Tue)			14.5/10.7
30 (Wed)			22.5/10.0
31 (Thu)			20.0/12.7
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

November

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Fri) 23.0/10.5

2
(Sat) 19.5/9.0

3
(Sun) 18.0/11.0

4
(Mon) 19.0/10.1

5
(Tue) 19.0/7.0

6
(Wed) 20.0/7.5

7
(Thu) 22.5/7.5

8
(Fri) 18.0/7.5

9
(Sat) 16.5/8.9

10
(Sun) 18.0/7.5 57.0 60 04:51:50 17.8 0:45:38 23.5 158 170 43.4 595.9 2.65 4 6.4 0.1 0.3 0.7 4.5 0.0

05:46:46 17.9 0:36:22 29.6 143 165 65.8 449.1 3.46 3 3.2 0.4 0.7 1.1 0.3 0.0

11
(Mon) 15.0/10.0

12
(Tue) 22.0/8.5

13
(Wed) 14.5/10.0

14
(Thu) 21.0/9.2

15
(Fri) 17.0/7.5

16
(Sat) 19.0/6.0 56.5 60 04:52:38 15.3 0:37:16 24.6 154 168 43.6 592.3 2.68 4 5.0 0.1 0.3 0.9 2.8 0.0

05:39:47 15.3 0:30:13 30.4 151 168 66.0 479.1 3.46 3 3.5 0.1 0.7 1.1 0.7 0.0

17
(Sun) 18.0/5.5

18
(Mon) 22.5/8.5

19
(Tue) 20.0/9.8

20
(Wed) 15.5/5.0

21
(Thu) 15.0/3.5

22
(Fri) 9.5/5.5

23
(Sat) 13.0/10.5

24
(Sun) 21.0/13.5

25
(Mon) 22.0/12.5

26
(Tue) 12.5/7.0

27
(Wed) 11.5/7.5

28
(Thu) 10.5/3.9

29
(Fri) 9.0/1.5

30
(Sat) 11.5/0.5

Total 66.37 2:29 2116.5 18.1 0.7 2.0 3.7 8.3 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Fri)			23.0/10.5
2 (Sat)			19.5/9.0
3 (Sun)			18.0/11.0
4 (Mon)			19.0/10.1
5 (Tue)			19.0/7.0
6 (Wed)			20.0/7.5
7 (Thu)			22.5/7.5
8 (Fri)			18.0/7.5
9 (Sat)			16.5/8.9
10 (Sun)			18.0/7.5		57.0	60	04:51:50	17.8	0:45:38	23.5	158	170	43.4	595.9	2.65	4	6.4	0.1	0.3	0.7	4.5	0.0
05:46:46	17.9	0:36:22	29.6	143	165	65.8	449.1	3.46	3	3.2	0.4	0.7	1.1	0.3	0.0
11 (Mon)			15.0/10.0
12 (Tue)			22.0/8.5
13 (Wed)			14.5/10.0
14 (Thu)			21.0/9.2
15 (Fri)			17.0/7.5
16 (Sat)			19.0/6.0		56.5	60	04:52:38	15.3	0:37:16	24.6	154	168	43.6	592.3	2.68	4	5.0	0.1	0.3	0.9	2.8	0.0
05:39:47	15.3	0:30:13	30.4	151	168	66.0	479.1	3.46	3	3.5	0.1	0.7	1.1	0.7	0.0
17 (Sun)			18.0/5.5
18 (Mon)			22.5/8.5
19 (Tue)			20.0/9.8
20 (Wed)			15.5/5.0
21 (Thu)			15.0/3.5
22 (Fri)			9.5/5.5
23 (Sat)			13.0/10.5
24 (Sun)			21.0/13.5
25 (Mon)			22.0/12.5
26 (Tue)			12.5/7.0
27 (Wed)			11.5/7.5
28 (Thu)			10.5/3.9
29 (Fri)			9.0/1.5
30 (Sat)			11.5/0.5
Total								66.37	2:29					2116.5			18.1	0.7	2.0	3.7	8.3	0.0

December

Day and Condition Training Data Comment

Date Weather Wind Temp [C] Cond Weight [kg] RstHR [bpm] Time (hh:mm) Dist [km] Dura (hh:mm) AvgSpd [km/h] AvgHR [bpm] MaxHR [bpm] VO2max [ml/kg/min] Calorie [Calorie] Physical Load Training Level I_acc I₁ I₂ I₃ I₄ I₅

1
(Sun) 12.0/2.0

2
(Mon) 11.5/6.5

3
(Tue) 16.0/5.6

4
(Wed) 15.0/2.5

5
(Thu) 13.5/1.5

6
(Fri) 10.0/5.0

7
(Sat) 6.0/3.8

8
(Sun) 13.0/0.5

9
(Mon) 8.0/1.0

10
(Tue) 13.0/7.0

11
(Wed) 15.0/6.5

12
(Thu) 18.5/5.0

13
(Fri) 8.0/4.0

14
(Sat) 16.0/1.0

15
(Sun) 13.0/2.5

16
(Mon) 11.5/0.5

17
(Tue) 9.7/6.5

18
(Wed) 17.5/6.0

19
(Thu) 9.5/6.0

20
(Fri) 15.0/5.5

21
(Sat) 8.5/6.0

22
(Sun) 9.0/3.5

23
(Mon) 11.0/1.0

24
(Tue) 12.0/2.0

25
(Wed) 9.0/0.5

26
(Thu) 10.5/2.5

27
(Fri) 14.5/3.1

28
(Sat) 10.5/0.0

29
(Sun) 10.0/-1.0

30
(Mon) 9.0/4.5

31
(Tue) 17.5/2.7

Total 0.00 0:00 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Day and Condition	Training Data	Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load	Training Level	I_acc	I₁	I₂	I₃	I₄	I₅
1 (Sun)			12.0/2.0
2 (Mon)			11.5/6.5
3 (Tue)			16.0/5.6
4 (Wed)			15.0/2.5
5 (Thu)			13.5/1.5
6 (Fri)			10.0/5.0
7 (Sat)			6.0/3.8
8 (Sun)			13.0/0.5
9 (Mon)			8.0/1.0
10 (Tue)			13.0/7.0
11 (Wed)			15.0/6.5
12 (Thu)			18.5/5.0
13 (Fri)			8.0/4.0
14 (Sat)			16.0/1.0
15 (Sun)			13.0/2.5
16 (Mon)			11.5/0.5
17 (Tue)			9.7/6.5
18 (Wed)			17.5/6.0
19 (Thu)			9.5/6.0
20 (Fri)			15.0/5.5
21 (Sat)			8.5/6.0
22 (Sun)			9.0/3.5
23 (Mon)			11.0/1.0
24 (Tue)			12.0/2.0
25 (Wed)			9.0/0.5
26 (Thu)			10.5/2.5
27 (Fri)			14.5/3.1
28 (Sat)			10.5/0.0
29 (Sun)			10.0/-1.0
30 (Mon)			9.0/4.5
31 (Tue)			17.5/2.7
Total								0.00	0:00					0.0			0.0	0.0	0.0	0.0	0.0	0.0

Grand Total Distance [km] Grand Total Time (hh:mm)

848.04 31:11