“ú•t ’©(0:00-12:00) ’‹(12:00-17:00) –é(17:00-0:00) ‘̏d ‘ÌŽ‰–b—¦
Ží ‹——£ ŽžŠÔ HRavg/max Ží ‹——£ ŽžŠÔ HRavg/max Ží ‹——£ ŽžŠÔ HRavg/max
07/01/00 B 34.7 1:30:00 ---/---                    
TŠÔ S 0.0 0:00:00   B 34.7 1:30:00   R 0.0 0:00:00      
07/02/00 IRONMAN ASIA TRIATHLON CHEJYU Korea 11h40m12s|‘‡209ˆÊ    
S 3.8 1:26:19 162/176 B 180.2 5:47:32 148/180 R 42.2 4:26:21 ---/---
348ˆÊ 204ˆÊ 257ˆÊ
07/03/00                 ‹A‘    
07/04/00                            
07/05/00                         61.0 17%
07/06/00         R 6.4 0:28:04 158/191         61.6 16%
07/07/00 R 13.5 1:12:12 135/163 R 4.8 0:21:23 145/169         61.6 17%
07/08/00 B 17.5 0:41:51 ---/--- R 7.2 0:34:22 170/193         61.6 18%
SafariPark-26'45"(165/181) Intervals400m(rec.200m)*12
TŠÔ S 3.8 1:26:19   B 197.7 6:29:23   R 74.1 7:02:22      
07/09/00                 B 22.4 0:30:00 112/130 61.4 17%
07/10/00                 B 35.7 1:08:19 140/173 62.4 17%
07/11/00 B 17.4 0:42:17 ---/--- R 5.0 0:23:27 139/155         62.6 18%
SafariPark-28'39"(151/167)
07/12/00 B 25.2 0:50:09 132/166 R 5.0 0:21:14 158/185         62.6 18%
1km-3'33"(181/185)
07/13/00                         61.4 18%
07/14/00 B 35.7 1:16:11 123/162 R 6.4 0:28:34 159/191 R 4.0 0:16:23 175/195 61.6 19%
1km-3'58"(170/176) Intervals800m(rec.200m)*4
07/15/00 B 61.5 2:07:30 ---/---                 61.2 19%
R 4.0 0:24:48 128/134
TŠÔ S 0.0 0:00:00   B 197.9 6:34:26   R 24.4 1:54:26      
07/16/00 B 35.7 1:16:32 118/150                 61.0 18%
07/17/00 B 25.6 0:55:14 120/156 R 6.2 0:26:08 157/182         62.4 18%
07/18/00                         60.8 19%
07/19/00                 R 9.3 0:46:44 134/151 61.6 18%
07/20/00 B 39.4 1:37:10 154/176 Ž©‘î|…ƒ–’ËŒö‰€(1400m)         61.8 18%
07/21/00                         61.8 18%
07/22/00 Ž©“]ŽÔ5ŽžŠÔ‘Ï‹v B 50.0 1:37:06 ---/---         61.2 18%
TŠÔ S 0.0 0:00:00   B 150.7 5:26:02   R 15.5 1:12:52      
07/23/00                         59.4 19%
07/24/00                         61.2 18%
07/25/00                         61.6 20%
07/26/00                 R 4.5 0:22:26 130/148 61.8 20%
07/27/00 R 4.5 0:25:47 118/142 R 6.2 0:28:54 153/175         61.6 19%
07/28/00                         61.2 18%
07/29/00 B 114.2 4:17:50 ---/---                 62.0 19%
TŠÔ S 0.0 0:00:00   B 114.2 4:17:50   R 15.2 1:17:07      
07/30/00 B 21.1 1:01:01 122/151 B 30.0 1:23:58 154/179         61.2 19%
S 1.0 0:17:39 ---/--- B 23.1 0:51:26 130/172
R 14.0 1:07:49 167/191 NTC‹L˜^‰ï^C‘PŽ›
07/31/00                 R 4.8 0:27:04 125/143 60.2 20%
ŒŽŠÔ S 1.0 0:17:39   B 769.4 27:34:06   R 148.0 13:01:40      
‹x“ú S Swim   VeryEasy  
  B Bicycle   Easy(Aerobic Conditioning)  
  R Run   Medium(Aerobic-AT)  
–ß‚é W Workout   Hard-VeryHard