۰۱/۰۷/۲۴،۲۵،۲۶،۲۸،۳۰،::::۰۱/۰۸/۰۱،،،،،،

و ۰۱/۰۷/۲۵
3 Set,33 min
و۰۱/۰۷/۲۶
5Set,27 min
و۰۱/۰۷/۲۸
4set,30 min
و۰۱/۰۷/۳۰
4set,25 min
و۰۱/۰۸/۰۱
4set,30 min//3set,25 min
و۰۱/۰۸/۰۸
4set,25 min
.
.

((((((((و۰۱/۰۸/۱۳جمعه شب
2.58km15:22min//10 min chest)))))
.....
....
...
..
.......................................................................
(((((شنبه ۰۱/۰۸/۱۴
2.87Km 15:25 min/a,ch 25 min
،،،،
۰۱/۰۸/۱۵
3.05km 17:41min/sh,b 21:20min
،،،،
۰۱/۰۸/۱۶
3km 16min/chest 25min
,,,
01/08/17
2.5km 15min/abs 30min
2km 11min
,,,
۰۱/۰۸/۱۸
3km 17min/chest 27min
,,,
01/08/19
3km 16min/sh 25min
,,,
01/08/20 friday
fly×4
....
week 1:
🚩🚩total:19km 108min/other 153min
///////////////////////////////////////////////
01/08/21 Saturday
3km 18min/chest 28min
,,,
01/08/22 sunday
3km 16min/abs 27min
,,,,,
01/08/23 Monday
3km 18min/chest 26min
,,,,
01/08/24 tuesday
3km 16min/sh 22min
,,,,
01/08/25 wednesday
3km 16min/chest 22min
,,,,
01/08/26 thursday
3km 17min/abs 28min
,,,,
01/08/27 friday
montain
....
week 2:
🚩🚩Total;18km 101min/other 153min
/////////////////////////////////////////////////////////
01/08/28 saturday
3km 17min/chest 22min
,,,,
01/08/29 sunday
3km 16min/sh 22min
,,,,
01/08/30 Monday
3km 15min/chest 24min
,,,,
01/09/01 tuesday
3km 15min/abs 28min
,,,,
01/09/02 wednesday
3km 16min/chest 26min
,,,,
01/09/03 thursday
fly ×1
,,,,
01/09/04 friday
3km 15min/sh 23min
,,,
week 3:
🚩🚩total:18km 94min/other:145min
///////////////////////////////////////////////////////
01/09/05 saturday
3Km 15min/chest 25min
,,,,
01/09/06 sunday
3km 15min/abs 30min
,,,,
01/09/07 monday
3km 14min/chest 20min
,,,,
01/09/08 tuesday
3km 14min/sh 21min
,,,,
01/09/09 wednesday
3km 14min/chest 26min
,,,,
01/09/10 thursday
3km 14min/abs 28min
,,,
01/09/11 friday
fly×2
,,,
week 4:
🚩🚩🚩total:18km 86min/other 150min
///////////////////////////////////////////////////////////
01/09/12 saturday
3km 14min/chest 22min
,,,
01/09/13 sunday
3km 14min/sh 17min
,,,
01/09/14 monday
3km 14min/chest 22min
,,,,
01/09/15 tuesday
transfer to friday
,,,,
01/09/16 wednesday
3km 14min/abs 26min
,,,,
01/09/17 thursday
3Km 13min/chest 20min
,,,,
01/09/18 Friday
3km 13min/sh 17min
,,,,
week 5:
🚩🚩🚩total:18km 82min/other 124min
///////////////////////////////////////////////////////////
01/09/19 saturday
3km 13min/chest 23min
,,,,
01/09/20 sunday
3km 13min/abs 22min
,,,,
01/09/21 monday
3km 14min/cheat 20min
,,,,
01/09/22 tuesday
Sick place friday
,,,,
01/09/23 wednesday
3km 13min/sh 17min
,,,,
01/09/24 Thursday
3km 13min/chest 20min
,,,,
01/09/25 friday
3km 13min/abs 23min
.........
week 6:
🚩🚩🚩total:18km 79min/other 125min
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
01/09/26 Saturday
3km 14min/chest 21min
,,,,
01/09/27 sunday
3km 13min/sh 18min
,,,,
01/09/28 Monday
3km 11:30min/chest 21min
,,,,
01/09/29 tuesday
3km 12min/abs 23min
,,,,
01/09/30 wednesday
3km 11:30min/chest 20min
,,,,
01/10/01 Thursday
father
,,,,,
01/10/02 friday
3Km 11:30min/sh 17min
(Bcaa,elkar,cratin,redwei)
......
week 7:
🚩🚩total:18km 73:30min/other 120min
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
01/10/03 saturday
3km 11:30min/chest 21min
,,,
01/10/04 Sunday
3km 11:30min/abs 24min
,,,,
01/10/05 monday
3km 11:15min/chest 23min
,,,,
01/10/06 tuesday
3km 11:15min/sh 18min
,,,,
01/10/07 wednesday
3km 11:15min/chest 21min
,,,,
01/10/08 thursday
3km 11:15min/abs 23min
,,,
01/10/09 friday
montain
.....
week 8
🚩🚩total:18km 68min/other 130min
................................................................
01/10/10 Saturday
3km 11:15min/chest 25min
,,,,
01/10/11 sunday
3km 11:15min/sh 18min
,,,,
01/10/12 monday
3km 11:15min/chest 21min
,,,,
01/10/13 tuesday
3km 11:15min/abs 23min
,,,,,
01/10/14 wednesday
3km 11:15min/chest 21min
,,,,
01/10/15 Thursday
free
,,,,
01/10/16 friday
3Km 11:15min/sh 16min
,,,
week 9:
🚩🚩total:18km 67:30min/other:124min/ 30min dam
....................................................................
01/10/17 Saturday
free
,,,,
01/10/18 sunday
3km 11:15min/chest 22min
,,,,
01/10/19 monday
3km 11:15min/abs 22min
,,,
01/10/20 tuesday
3km 11:15min/chest 23min
,,,,
01/10/21 wednesday
3km 11:15min/sh 21min
,,,,
01/10/22 thursday
3Km 11:15min/chest 21min
,,,,
01/10/23 friday
3km 11:15min/abs 32min
...
week10:
🚩🚩total:18km 67:30min/other 141min/ 40min dam
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
01/10/24 saturday
3Km 11:15min/chest 21min
,,,
01/10/25 Sunday
3km 11:15min/sh 21min
,,,
01/10/26 monday
free
,,,
01/10/27 tuesday
3km 11:15min/chest 21min
,,,
01/10/28 wednesday
3km 11:15min/abs 23min
,,,
01/10/29 thursday
3km 11:15min/chest 22min
,,,
01/10/30 friday
3km 11:15min/sh 21min
,,,
week 11:
🚩🚩total:18km 67:30min/other 129min/ 40min dam
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
01/11/01 saturday
3km 11:15min/chest 23min
,,,,,
01/11/02 sunday
3km 11:15min/abs 20min
,,,
01/11/03 monday
free
,,,
01/11/04 tuesday
3km 11:15min/chest 20min
,,,
01/11/05 wednesday
3km 11:15min/sh 20min
,,,,
01/11/06 thursday
3km 11:15min/chest 21min
,,,,
01/11/07 friday
3Km 11:15min/abs 22min
,,
week 12:
🚩🚩total:18km 67:30min/other 126min/ 30min dam
.....................................................................
.