[P2W18D3]轻松跑11K。#2028全马破三
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[P2W9D3]轻松跑9K。#2028全马破三
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[P2W8D2]恢复跑5k。＃2028全马破三
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[P2W11D2]乳酸阈11k。#2028全马破三
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[P1W6D4]LSD21km，#2028全马破三
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[P1W9D1]沽源县轻松跑45分钟。#2028全马破三
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[P2W8D3]恢复跑10km。 #2028全马破三
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[P2W11D1]恢复跑11k，完成9k。 #2028全马破三
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[P2W7D1]轻松跑15k。＃2028全马破三
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［P3W8D1］恢复跑8k。 停跑一个月，RQ跑力从54掉回48。#2028全马破三
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[P2W10D2]轻松跑14k。 #2028全马破三
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[P2W15D2]3*600m@5kpace。#2028全马破三
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[P1W2D1]20230419 轻松跑6km #2028全马破三
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[P2W2D3]恢复跑8km。#2028全马破三
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[P2W9D2]3x3组15秒短冲，完成10组。#2028全马破三
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[P2W18D2]5*1000m@i。#2028全马破三
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[P2W10D1]间歇5x800m@5k pace #2028全马破三
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[跑马理论课01]手抄（碰瓷）大神@山雨小月 330课表 #2028全马破三
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[P2W11D3]恢复跑6k。#2028全马破三
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[P1W10D2]25min@E+30min@M(谁能告诉我这么记对不对） #2028全马破三
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[P1W12D4]恢复跑10k。#2028全马破三
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[P1W5D1]230509轻松跑7km。#2028全马破三
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[P1W3D1]20230425轻松跑9km #2028全马破三
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[P2W20D2]轻松跑7K。#2028全马破三
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[P2W17D2]轻松跑12.7k。#2028全马破三
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[P2W20D1]恢复跑8k。#2028全马破三
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[P1W2D3]20230423轻松跑16k，今天状态很好。#2028全马破三
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[P2W14D2]恢复跑7km。#2028全马破三
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[P2W1D1]恢复跑6km。 #2028全马破三 #AM55 PLAN
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[P1W6D3]重复速度。12.39km。#2028全马破三
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[P2W5D1]乳酸阈8k，完成5.5k。#2028全马破三 #AM55PLAN
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[P1W1D1]20230416，佳明教练"基准跑"＆轻松跑10km #2028全马破三
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[P2W0D2]恢复跑8km。#AM55 PLAN #2028全马破三
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[P2W21D1]恢复跑8k。备赛广马减量期。#2028全马破三
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[P1W12D2]恢复跑5km。 #2028全马破三
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20230412，轻松跑6km #2028全马破三
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[P1W9D3]渐速跑，操场绕圈5km。 #2028全马破三
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[P2W1D2]乳酸阈跑崩，来日方长。#2028全马破三 #AM55 PLAN
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[P2W17D1]轻松跑7km。#2028全马破三
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[P2W5D2] 20230812慢摇26k。#AM55PLAN #2028全马破三
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[P2W10D3]二环通刷。 #2028全马破三