Date Mileage(km) Pace(min/km) HR(AVG)

1-May 0 0 0
2-May 0 0 0
3-May 0 0 0
4-May 0 0 0
5-May 0 0 0
6-May 5.41 6:39 165
7-May 0 0 0
8-May 0 0 0
9-May 5 8:07 157
10-May
11-May 5.43 7:11 158
12-May 0 0 0
13-May 0 0 0
14-May 0 0 0
15-May 5.41 7:24 155
16-May 5.42 6:51 156
17-May 0 0 0
18-May 5.52 8:28 143
19-May 5 8:26 148
20-May 0 0 0
21-May 5 7:32 157
22-May 0 0 0
23-May 0 0 0
24-May 0 0 0
25-May 0 0 0
26-May 0 0 0
27-May 8 7:13 162
28-May 8.18 7:45 153
29-May 0 0 0
30-May 7 7:46 149
31-May 10 7:15 151
Total Mileage 75.37

Z1- Easy 128 - 138

Z2- Steady 139 - 152
Z3- Moderately Har 153 - 166
Z4- Hard 167 - 177
Z5- Very Hard 178 - 195

Date Mileage(km) Pace(min/km) HR(Avg)

1-Aug 21.10 6:35 165
2-Aug 10 7:40 140
3-Aug 0:00 0 0
 4-Aug 10 5:30 168
5-Aug 10 7:20 131
6-Aug 10 6:15 162
w9 7-Aug 0 0 0
8-Aug 21.1 5:22 169
9-Aug 10 7:29 145
10-Aug 10 5:59 159
11-Aug 0 0 0
12-Aug 10 7:20 141
13-Aug 10 5:18 167
w10 14-Aug 0 0 0
15-Aug 0 0 0
16-Aug 0 0 0
17-Aug 0 0 0
18-Aug 0 0 0
19-Aug 7 7:32 141
20-Aug 9 7:22 144
w11 21-Aug 2.46 4:14 173
22-Aug 17 6:54 145
23-Aug 21.1 5:48 154
24-Aug 5.5 8:05 127
25-Aug 10 6:06 148
26-Aug 0 0 0
27-Aug 10 6:13 142
w12 28-Aug 0 0 0
29-Aug 14 6:28 144
30-Aug 23 5:34 154
31-Aug 6
Total mileage 247.26

Zone Total Session

Z1 0 0.8
Z2 12
Z3 4
Z4 5
Z5 0

Date PM(km) Total mileage(km)

1-Oct 8.5 10.5
2-Oct
3-Oct
4-Oct
5-Oct
6-Oct
w17 7-Oct
8-Oct
 9-Oct
10-Oct
11-Oct
12-Oct
13-Oct
w18 14-Oct
15-Oct
16-Oct
17-Oct
18-Oct
19-Oct
20-Oct
w19 21-Oct
22-Oct
23-Oct
24-Oct
25-Oct
26-Oct
27-Oct
w20 28-Oct
29-Oct
30-Oct
31-Oct
Total mileage 10.5
Target mileage 200

Remaining Mileage 189.5

 Date Mileage(km) Pace(min/km)

w1
1-Jun 6.8 8:03
2-Jun 8 7:51
3-Jun 0 0
4-Jun 0 0
5-Jun 0 0
6-Jun 10 7:11
7-Jun 10 6:48
w2

8-Jun 10 6:51
9-Jun 8.1 7:49
10-Jun 10 7:27
11-Jun 8 7:24
12-Jun 0 0
13-Jun 10 6:31
14-Jun 20 6:00
w3

15-Jun 0 0
16-Jun 8 7:21
17-Jun 10 7:22
18-Jun 10 7:23
19-Jun 0 0
20-Jun 21.1 6:42
21-Jun 8.2 7:39
w4

22-Jun 8.5 6:25

23-Jun 10 5:26
24-Jun 10 7:35
25-Jun 0 0
26-Jun 0 0
27-Jun 42.2 7:27
28-Jun 0 0
29-Jun 10 7:17
30-Jun 10 5:42

Total mileage 248.9

Zone Session
Z1 0 0.90476190476
Z2 14
Z3 5
Z4 2
Z5 0

Date Mileage(km)
PM:Cloudy 1-Sep 8
PM:Cloudy 2-Sep 2
3-Sep 8
PM:Cloudy 4-Sep
AM 5-Sep
PM:Cloudy 6-Sep
Unloading week 7-Sep 7
AM 8-Sep 8
PM:Cloudy 9-Sep
PM:Cloudy 10-Sep 8
11-Sep
PM:Rain 12-Sep 10
PM:Cloudy 13-Sep 22
w14 14-Sep 7
15-Sep 7
16-Sep
17-Sep
18-Sep
PM:Cloudy 19-Sep
PM:Cloudy 20-Sep
AM w15 21-Sep
AM 22-Sep 11
AM 23-Sep 2
PM:Cloudy 24-Sep 9
PM:Cloudy 25-Sep
26-Sep 18
PM:Cloudy 27-Sep 5
w16 28-Sep 8
PM:Cloudy 29-Sep
AM 30-Sep

Total mileage 140

Target mileage 150

Remaining Mileage 10

Pace(min/km) HR(Avg) Remarks

6'57" 141
 HR(Avg) Date Mileage(km)

w5
151 1-Jul 10
144 2-Jul 10
0 3-Jul 0
0 4-Jul 0
0 5-Jul 21.2//6.7
157 6-Jul 0
154 7-Jul 10

w6
153 8-Jul 10
141 9-Jul 10
143 10-Jul 0
151 11-Jul 21.1
0 12-Jul 10
159 13-Jul 10
175 14-Jul 0
w7

0 15-Jul 10
145 16-Jul 10
143 17-Jul 0
144 18-Jul 21.1
0 19-Jul 10
154 20-Jul 10
143 21-Jul 0
w8

155 22-Jul 10
169 23-Jul 10
142 24-Jul 0
0 25-Jul 21.1
0 26-Jul 10
150 27-Jul 10
0 28-Jul 10
143 29-Jul 10
166 30-Jul 10
31-Jul 0
Total mileage 243.3

Zone
Z1
Z2
Z3
Z4
Z5

Pace(min/km) HR(Avg) Remarks

8:04 128
6:40
6:15 140 1k fast finish
 5:52 157 5k easy+2k fast finish
6.56 144 Easy

6:20 147 Easy

7:17 138
6:11/ 6:19 141//158 14.5k AM + 7.5k PM
7:11 135 2k AM + 5k PM
4:41 173 2k AM + 5k PM

5:23 168 1k AM+ 10k PM

6:44 150 1k AM+ 8k PM

7:20/5:37 140/163 10k AM+8k(1k on:1k off) PM

7:00 142
5:44 157 3k Easy + 3k Moderate + 2k Hard
Pace(min/km) HR(Avg) AM/PM Sleep(hr)
7:42 146 PM:Rain AM
6:19 161 PM:Cloudy PM:Rain
0 0 PM:Cloudy
0 0
6:30//5:40 158//155 AM 10
0 0 21.1
7:39 142 PM:Rain 0
7:08 136 AM
6:00 165 PM:Cloudy 4
0 0 5
6:30 159 PM:Cloudy 6
8:12 135 AM 7
7:44 132 AM 8
0 0
7:48 136 AM
7:28 135 AM
0 0
5:48 164 AM
7:40 132 AM
7:25 132 AM 8
0 0
7:28 135 AM 4
5:53 159 PM:Cloudy
0 0
5:50 154 AM 4
6:50 152 PM:Cloudy
7:38 144 PM:Cloudy
7:41 132 AM 4
5:09 164 AM 5
6:11 159 PM:Cloudy
0 0

Session
0 0.9090909091
13
7
2
0
 Date Mileage(km) Pace(min/km) HR(AVG)
1-May 0 0 0
2-May 0 0 0
3-May 0 0 0
4-May 0 0 0
5-May 0 0 0
6-May 5.41 6:39 165
7-May 0 0 0
8-May 0 0 0
9-May 5 8:07 157
10-May
11-May 5.43 7:11 158
12-May 0 0 0
13-May 0 0 0
14-May 0 0 0
15-May 5.41 7:24 155
16-May 5.42 6:51 156
17-May 0 0 0
18-May 5.52 8:28 143
19-May 5 8:26 148
20-May 0 0 0
21-May 5 7:32 157
22-May 0 0 0
23-May 0 0 0
24-May 0 0 0
25-May 0 0 0
26-May 0 0 0
27-May 8 7:13 162
28-May 8.18 7:45 153
29-May 0 0 0
30-May 7 7:46 149
31-May 10 7:15 151
Total Mileage 75.37

Z1- Easy 128 - 138

Z2- Steady 139 - 152
Z3- Moderately Hard 153 - 166
Z4- Hard 167 - 177
Z5- Very Hard 178 - 195
 Date Mileage(km) Pace(min/km) HR(Avg)

w1
1-Jun 6.8 8:03 151
2-Jun 8 7:51 144
3-Jun 0 0 0
4-Jun 0 0 0
5-Jun 0 0 0
6-Jun 10 7:11 157
7-Jun 10 6:48 154
w2

8-Jun 10 6:51 153

9-Jun 8.1 7:49 141
10-Jun 10 7:27 143
11-Jun 8 7:24 151
12-Jun 0 0 0
13-Jun 10 6:31 159
14-Jun 20 6:00 175
w3

15-Jun 0 0 0
16-Jun 8 7:21 145
17-Jun 10 7:22 143
18-Jun 10 7:23 144
19-Jun 0 0 0
20-Jun 21.1 6:42 154
21-Jun 8.2 7:39 143
w4

22-Jun 8.5 6:25 155

23-Jun 10 5:26 169
24-Jun 10 7:35 142
25-Jun 0 0 0
26-Jun 0 0 0
27-Jun 42.2 7:27 150
28-Jun 0 0 0
29-Jun 10 7:17 143
30-Jun 10 5:42 166

Total mileage 248.9

Zone Session
Z1 0 0.9047619047619
Z2 14
Z3 5
Z4 2
Z5 0
 Date Mileage(km) Pace(min/km) HR(Avg)

w5
1-Jul 10 7:42 146
2-Jul 10 6:19 161
3-Jul 0 0 0
4-Jul 0 0 0
5-Jul 21.2//6.7 6:30//5:40 158//155
6-Jul 0 0 0
7-Jul 10 7:39 142
w6

8-Jul 10 7:08 136

9-Jul 10 6:00 165
10-Jul 0 0 0
11-Jul 21.1 6:30 159
12-Jul 10 8:12 135
13-Jul 10 7:44 132
14-Jul 0 0 0
w7

15-Jul 10 7:48 136

16-Jul 10 7:28 135
17-Jul 0 0 0
18-Jul 21.1 5:48 164
19-Jul 10 7:40 132
20-Jul 10 7:25 132
21-Jul 0 0 0
w8

22-Jul 10 7:28 135

23-Jul 10 5:53 159
24-Jul 0 0 0
25-Jul 21.1 5:50 154
26-Jul 10 6:50 152
27-Jul 10 7:38 144
28-Jul 10 7:41 132
29-Jul 10 5:09 164
30-Jul 10 6:11 159
31-Jul 0 0 0
Total mileage 243.3

Zone Session
Z1 0 0.9090909090909
Z2 13
Z3 7
Z4 2
Z5 0
 AM/PM Sleep(hr)
PM:Rain
PM:Cloudy

AM

PM:Rain
AM
PM:Cloudy

PM:Cloudy
AM
AM

AM
AM

AM
AM
AM 8

AM 4
PM:Cloudy

AM 4
PM:Cloudy
PM:Cloudy
AM 4
AM 5
PM:Cloudy
 Date Mileage(km) Pace(min/km) HR(Avg)
1-Aug 21.10 6:35 165
2-Aug 10 7:40 140
3-Aug 0:00 0 0
4-Aug 10 5:30 168
5-Aug 10 7:20 131
6-Aug 10 6:15 162
w9 7-Aug 0 0 0
8-Aug 21.1 5:22 169
9-Aug 10 7:29 145
10-Aug 10 5:59 159
11-Aug 0 0 0
12-Aug 10 7:20 141
13-Aug 10 5:18 167
w10 14-Aug 0 0 0
15-Aug 0 0 0
16-Aug 0 0 0
17-Aug 0 0 0
18-Aug 0 0 0
19-Aug 7 7:32 141
20-Aug 9 7:22 144
w11 21-Aug 2.46 4:14 173
22-Aug 17 6:54 145
23-Aug 21.1 5:48 154
24-Aug 5.5 8:05 127
25-Aug 10 6:06 148
26-Aug 0 0 0
27-Aug 10 6:13 142
w12 28-Aug 0 0 0
29-Aug 14 6:28 144
30-Aug 23 5:34 154
31-Aug 6
Total mileage 247.26

Zone Total Session

Z1 0 0.8
Z2 12
Z3 4
Z4 5
Z5 0
PM:Cloudy
PM:Cloudy

PM:Cloudy
AM
PM:Cloudy

AM
PM:Cloudy
PM:Cloudy

PM:Rain
PM:Cloudy

PM:Cloudy
PM:Cloudy
AM
AM
AM
PM:Cloudy
PM:Cloudy

PM:Cloudy

PM:Cloudy
AM
 Date Mileage(km) Pace(min/km) HR(Avg)
1-Sep 8 8:04 128
2-Sep 2 6:40
3-Sep 8 6:15 140
4-Sep
5-Sep
6-Sep
Unloading week 7-Sep 7 5:52 157
8-Sep 8 6.56 144
9-Sep
10-Sep 8 6:20 147
11-Sep
12-Sep 10 7:17 138
13-Sep 22 6:11/ 6:19 141//158
w14 14-Sep 7 7:11 135
15-Sep 7 4:41 173
16-Sep
17-Sep
18-Sep
19-Sep
20-Sep
w15 21-Sep
22-Sep 11 5:23 168
23-Sep 2
24-Sep 9 6:44 150
25-Sep
26-Sep 18 7:20/5:37 140/163
27-Sep 5 7:00 142
w16 28-Sep 8 5:44 157
29-Sep
30-Sep

Total mileage 140

Target mileage 150

Remaining Mileage 10

Zone Total Session

Z1 0
Z2 12
Z3 1
Z4 2
Z5 0
 Remarks

1k fast finish

5k easy+2k fast finish

Easy

Easy

14.5k AM + 7.5k PM
2k AM + 5k PM
2k AM + 5k PM

1k AM+ 10k PM

1k AM+ 8k PM

10k AM+8k(1k on:1k off) PM

3k Easy + 3k Moderate + 2k Hard

 Date AM(km) Pace HR(average)
1-Oct 0 0
2-Oct 0 0
3-Oct 10 7'00" 141
4-Oct 21.2 5'35" 156
5-Oct 2
6-Oct
w17 7-Oct 2
8-Oct
9-Oct
10-Oct
11-Oct SPORTS CARNIVAL
12-Oct
13-Oct
w18 14-Oct
15-Oct
16-Oct
17-Oct 10 6'31" 147
18-Oct 21.2 6'22" 148
19-Oct
20-Oct
w19 21-Oct
22-Oct
23-Oct
24-Oct 10 6'25" 151
25-Oct 13 5'27" 165
26-Oct
27-Oct
w20 28-Oct
29-Oct
30-Oct
31-Oct
Total mileage
Target mileage
Remaining mileage
 PM(km) Pace HR(average) Total mileage(km)
8.5 6'54" 142 8.5
0 0 0 0
7 6'41" 137 17
0 0 21.2
5.5 7'01" 141 7.5
8 5'20" 168 8
2
7 7'19" 141 7
2.4 3'49" 177 2.4
0
SPORTS CARNIVAL 0

7 6'15" 145 7
6 6'15 149 6
8.2 6'53" 145 8.2
0
10
5 6'50" 140 26.2
8 6'51" 144 8
0
2.27 7'14" 142 2.27
7 6'40" 137 7
6 9'03" 122 6
10
5 6'59" 136 18
7 5'52" 148 7
0
0
8 6'07" 148 8
5 4'40" 172 5
0
202.27
200
-2.27
 Remarks

Easy 10k/Moderate 6k/ Hard 5k

1k ON: 1k OFF

7k brisk jog
2.4k Personal Best (10:25-9:25)

Easy 5k/Moderate 2k

REST

Easy 5k/Moderate 2k/Easy 1k

REST

Aerobic 5k + 2k hard

Aerobic 5k + 2k hard
 Date AM(km) Pace HR(average)
1-Nov 3.6 7'49" 142
2-Nov
3-Nov
4-Nov
5-Nov
6-Nov
w17 7-Nov
8-Nov 13.1 6'30" 140
9-Nov
10-Nov
11-Nov
12-Nov
13-Nov
w18 14-Nov
15-Nov
16-Nov
17-Nov
18-Nov
19-Nov
20-Nov
w19 21-Nov
22-Nov
23-Nov
24-Nov
25-Nov
26-Nov
27-Nov 4 6'38" 154
w20 28-Nov
29-Nov
30-Nov
Total mileage
Target mileage
Remaining mileage
PM(km) Pace HR(average) Total mileage(km)
8 6'39" 145 11.6
8 6'18" 147 8
0
0
8 6'34" 144 8
9 5'15" 162 9
7.41 6'57" 132 7.41
13.1
6.36 7'37" 129 6.36
0
6.13 5'40" 159 5
5 7'14" 142 5
5 7'20" 136 5
10.1 6'20" 142 10.1
19.12 6'08" 158 19.12
0
0
5.02 6'41" 146 5.02
0
0
13.06 6'13" 160 13.06
15 5'15" 170 15
6.58 8'59" 128 6.58
0
5.34 10'25" 118 5.34
10 5'08" 170 10
7.12 8'57" 124 11.12
0
0
0
173.81
150
-23.81
 Remarks

6k easy/1k moderate/ 1k fast

2k Easy/5k moderate/2k fast
Easy

Progression 4kX2 w 2k slow jog interval)

 Date AM(km) Pace HR(average)
1-Dec
2-Dec
3-Dec
4-Dec
5-Dec
6-Dec
w17 7-Dec 10 6'48" 135
8-Dec
9-Dec
10-Dec
11-Dec
12-Dec
13-Dec
w18 14-Dec
15-Dec
16-Dec
17-Dec
18-Dec
19-Dec
20-Dec
w19 21-Dec
22-Dec
23-Dec
24-Dec
25-Dec
26-Dec
27-Dec
w20 28-Dec
29-Dec
30-Dec
31-Dec
Current mileage
Target mileage
Remaining mileage
PM(km) Pace HR(average) Total mileage(km) Remarks
0
5 8'27" 130 5
8 5'14" 177 8
0
0
10 6'22" 145 10
10 5'10" 171 20
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

43
200
157
 Month Mileage Target Mileage
May 75.37 80
June 248.9 250
July 243.3 250
August 247.26 250
September 142 150
October 202.27 200
November 166.69 170

Mileage
Monthly mileage(km) Target Mileage
300

248.9250 243.3250 247.26250

250
202.27200
200
166.69170
150 142 150

100
75.37 80

50

0
May June July August September October November
Mileage
arget Mileage

166.69170

November
2020 Race

Time Trial

Distance(KM) Time Trial 1 Time Trial 2

2.4 10:25 9:25
5
10
21.2 1:54:53