[P1W2D3]20230423轻松跑16k，今天状态很好。#2028全马破三
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[P1W7D3]轻松跑6k。 #2028全马破三
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[P1W3D1]20230425轻松跑9km #2028全马破三
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[P1W4D1]20230501轻松跑8km，状态一般。 #2028全马破三
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[P1W2D2]20230420 轻松跑40min #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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[P1W2D1]20230419 轻松跑6km #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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[P1W11D1]轻松跑6k，赛后恢复。解决Virb edit轨迹不全的问题。#2028全马破三
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[P2W4D3]综合有氧16k。跑在大连第三天。#AM55PLAN 2028全马破三
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[P1W10D1]E区50min。 #2028全马破三
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20230412，轻松跑6km #2028全马破三
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[P2W1D4]LSD长距离跑19k。 #AM55PLAN #2028全马破三
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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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[P2W18D2]5*1000m@i。#2028全马破三
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20230414 轻松跑8km #2028全马破三
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[P1W4D3]重复大步跑，短冲10组。#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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[P1W4D2]20230502目标配速20min。 #2028全马破三
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[P1W12D4]恢复跑10k。#2028全马破三
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[P2W20D4]轻松跑8k。#2028全马破三
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[P1W7D4]北京体育大会定向越野赛，鸽了…… #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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[P2W5D1]乳酸阈8k，完成5.5k。#2028全马破三 #AM55PLAN
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［P3W8D3］有氧10k，冲坡8组。恢复到巅峰期8成功力，RQ跑力终于回到50以上了。#2028全马破三
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[P1W3D2]20230426重复速度跑（短间歇12组） #2028全马破三
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[P1W12D3]恢复跑4km。 #2028全马破三
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[P2W2D4]GA8k+MP13k。凑个半马。#AM55PLAN #2028全马破三
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[P1W5D1]230509轻松跑7km。#2028全马破三
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[P1W5D2] 3*5min@450，6*30S@440（这种表示法对吗？）#2028全马破三
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[P2W4D4]康保半马慢摇(3min有惊喜）。#2028全马破三 #AM55PLAN
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[P2W5D2] 20230812慢摇26k。#AM55PLAN #2028全马破三
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[P2W2D3]恢复跑8km。#2028全马破三
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[P2W6D1]综合有氧12k+6短冲。＃2028全马破三 #AM55PLAN
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[P2W2D1] 午奔。低情商：早上起晚了。高情商：热适应训练。#AM55PLAN #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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[P2W8D2]恢复跑5k。＃2028全马破三
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[PQW6D1]20230515轻松跑11.6k庆祝同济大学建校116周年。#2028全马破三
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[P2W3D1]综合有氧16km。路遇跑间歇的白人小姐姐。#AM55PLAN #2028全马破三