1. 177cm/ 5’10”
Week Week day Date Morning Before After Exercise Distance
1 Mon 6 月 15 日 80
1 Thu 6 月 18 日 79 77.7 swim 1400m
2 Thu 6 月 25 日 78.3 77.3 swim 2100m/70min
3 Sun 6 月 28 日 76.8 78 76.8 swim 2200m/65min
3 Tue 6 月 30 日 76.2 77.2 76.3 swim 1600m/50min
3 Thu 7 月 2 日 76.3 77.3 76.3 swim 2100m/60min
3 Fri 7 月 3 日 76.2
4 Mon 7 月 6 日 77.7
4 Tue 7 月 7 日 76.3 76.5 75.9 swim 2600m/80min
4 Wed 7 月 8 日 75.7
4 Thu 7 月 9 日 75.2 76.2 swim 3000m/80min
5 Wed 7 月 15 日 75.9 74.7 jog 3000m/25min
5 Thu 7 月 16 日 75.8 74.8 jog 4000m/30min
6 Tue 7 月 21 日 75.3 74.2 jog 5200m/35min
6 Wed 7 月 22 日 74.3 75.3 74.2 jog 6000m/40min
6 Thu 7 月 23 日 74.1 75.1 73.8 jog 6000m/40min
7 Mon 7 月 27 日 73.8 72.7 jog 6000m/40min
7 Tue 7 月 28 日 72.6 73.8 72.8 swim 3000m/75min
7 Wed 7 月 29 日 72.7 73.6 72.8 swim 3000m/80min
7 Thu 7 月 30 日 72.7 74.2 73.0 swim 3000m/80min
7 Fri 7 月 31 日 72.8 73.8 72.7 swim 3000m/80min
8 Sun 8 月 2 日 74.4 73.4 swim 2000m/55min
8 Mon 8 月 3 日 73.4 73.2 stretch
8 Tue 8 月 4 日 73.0 73.7 73.3 stretch
8 Wed 8 月 5 日 73.1 73.3 72.2 swim 3000m/80min
8 Thu 8 月 6 日 72.2
9 Mon 8 月 10 日 73.2 72.1 jog 6000m/40min
9 Tue 8 月 11 日 71.8 72.7 71.6 swim 3000m/73min
9 Wed 8 月 12 日 71.5 72.6 71.4 jog 6000m/40min
9 Thu 8 月 13 日 71.3 72.3 71.3 swim 3000m/80min
9 Fri 8 月 14 日 71.2 72.3 71.0 jog 6000m/40min
9 Sat 8 月 15 日 71.2 hiking 3hr
10 Sun 8 月 16 日 72.0 73.0 71.7 swim 3000m/80min
10 Mon 8 月 17 日 72.5 72.9 71.5 jog 6000m/40min
10 Tue 8 月 18 日 71.6 72.4 71.0 swim 3000m/80min
10 Wed 8 月 19 日 70.8 71.8 70.3 jog 6000m/40min
10 Thu 8 月 20 日 70.3 71.5 71.0 swim 3000m/80min
10 Fri 8 月 21 日 70.7 71.4 70.3 jog 6000m/80min

2. Week Weight Change vs 80 Change Difference
0 80 0 0
1 79 -1 -1
2 78.3 -1.7 -0.7
3 77.3 -2.7 -1.0
4 76.2 -3.8 -1.1
5 75.8 -4.2 -0.4
6 75.1 -4.9 -0.7
7 73.8 -6.2 -1.3
8 73.3 -6.7 -0.5
9 72.3 -7.7 -1.0
10 71.4 -8.6 -0.9
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