ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½, ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½!

ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½
1.8-7.8	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	------------	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	-----------	7 ן¿½ן¿½	14ן¿½ן¿½
8.8-14.8	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½		12 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	-----------	8 ן¿½ן¿½	15 ן¿½ן¿½
15.8-21.8	ן¿½ן¿½ן¿½ן¿½/ ן¿½ן¿½ן¿½ן¿½ן¿½	10ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	8ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	7ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ן¿½ 5 Strides	-----------	8ן¿½ן¿½ן¿½	18ן¿½ן¿½
22.8-28.8	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	10ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 4 Strides	8-9ן¿½ן¿½ן¿½.ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ 4 Strides	ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ 30 ן¿½ן¿½' ן¿½ן¿½	35 ן¿½ן¿½'ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	ן¿½ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½- 5K
29.8-4.9	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ /ן¿½ן¿½ן¿½ן¿½ן¿½	10ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	13 ן¿½ן¿½ (ן¿½ן¿½ 1:15 ן¿½ן¿½')	13 ן¿½ן¿½ (ן¿½ן¿½ 1:15 ן¿½ן¿½')	-------------	10 ן¿½ן¿½ (ן¿½ן¿½ ן¿½ן¿½ן¿½)	20 ן¿½ן¿½
5.9-11.9	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	14 ן¿½ן¿½	13 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 4 Strides	8-9ן¿½ן¿½ן¿½.ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ 4 Strides	-------------	9ן¿½ן¿½ן¿½ (ן¿½ן¿½ 50 ן¿½ן¿½')	23 ן¿½ן¿½
12.9-18.9	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	13 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½5 Strides	12 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½5 Strides	ן¿½ן¿½ן¿½ ן¿½"ן¿½ן¿½: 15 ן¿½"ן¿½ (ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½...)	ן¿½ן¿½- ן¿½ן¿½ן¿½ן¿½ן¿½	10 ן¿½ן¿½ (ן¿½ן¿½ ן¿½ן¿½ן¿½)	25 ן¿½ן¿½
19.9.-25.9	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	8-9ן¿½ן¿½ן¿½.ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ 4 Strides	8ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	8ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	-----------	12 ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ן¿½- ן¿½ן¿½ן¿½ן¿½ן¿½: 9 ן¿½ן¿½ (ן¿½ן¿½ 50 ן¿½ן¿½'). ן¿½ן¿½ן¿½ן¿½4 Strides
26.9-2.10	ן¿½ן¿½ן¿½ן¿½ן¿½-ן¿½ן¿½ן¿½	15 ן¿½ן¿½	12ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	13 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½5 Strides	------------	10 ן¿½ן¿½	25 ן¿½ן¿½
3.10-9.10	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	15 ן¿½ן¿½	8-9ן¿½ן¿½ן¿½.ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ 4 Strides	10 ן¿½ן¿½(ן¿½ן¿½ 60 ן¿½ן¿½')	9 ן¿½ן¿½ (ן¿½ן¿½ 50 ן¿½ן¿½'). ן¿½ן¿½ן¿½ן¿½ 5 Strides	--------	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½-ן¿½ן¿½ 10K.
10.10-16.10	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	12ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	9ן¿½ן¿½ן¿½.ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ Strides	16 ן¿½ן¿½	----------	9 ן¿½ן¿½	27 ן¿½ן¿½
17.10-23.10	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	30 ן¿½ן¿½' ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-15K	10 ן¿½ן¿½	15 ן¿½ן¿½	----------	10 ן¿½ן¿½	30 ן¿½ן¿½
24.10-30.10	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	13 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½5 Strides	8 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	20 ן¿½ן¿½	----------	9-10 ן¿½ן¿½ (ן¿½ן¿½ 55 ן¿½ן¿½')	32 ן¿½ן¿½
31.10-6.11	ן¿½ן¿½ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	40 ן¿½ן¿½' ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-15K	11 ן¿½ן¿½	12ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	----------	40 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	40 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides
7.11-13.11	-----------	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ 10K	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½/ן¿½ן¿½ן¿½ן¿½ן¿½	13 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½5 Strides	15 ן¿½ן¿½	10 ן¿½ן¿½	33 ן¿½ן¿½
14.11-20.11	----------	16 ן¿½ן¿½ (ן¿½ן¿½ 1:30 ן¿½ן¿½')	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	40 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	----------	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ 15K	40 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½
21.11-27.11	----------	16 ן¿½ן¿½ (ן¿½ן¿½ 1:30 ן¿½ן¿½')	12ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ן¿½ Strides	----------	8 ן¿½ן¿½ (ן¿½ן¿½ 45 ן¿½ן¿½')	35 ן¿½ן¿½ (ן¿½ן¿½ 3:20 ן¿½ן¿½')
28.11-4.12	------------	40 ן¿½ן¿½' ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-15K	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	15 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 3-4ן¿½Strides	--------	50 ן¿½ן¿½' ן¿½ן¿½	26 ן¿½ן¿½ (ן¿½ן¿½ 2:20 ן¿½ן¿½')
5.12-11.12	------------	35 ן¿½ן¿½' ן¿½ן¿½+ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	25 ן¿½ן¿½' ן¿½ן¿½+ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	------------	ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½!	30 ן¿½ן¿½' ן¿½ן¿½ן¿½ן¿½ 65-70%. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	15 ן¿½ן¿½ (ן¿½ן¿½ 1:20 ן¿½ן¿½')
12.12-18.12	------------	20 ן¿½ן¿½	10 ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	12ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides	----------	8 ן¿½ן¿½ (ן¿½ן¿½ 45 ן¿½ן¿½')	30 ן¿½ן¿½ (ן¿½ן¿½ 3 ן¿½ן¿½ן¿½ן¿½)
19.12-25.12	-----------	40 ן¿½ן¿½' ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-15K	10 ן¿½ן¿½ (ן¿½ן¿½ 55 ן¿½ן¿½')	45 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ן¿½ Strides	-------------	40ן¿½ן¿½ן¿½' ן¿½ן¿½	1:30 ן¿½ן¿½' ן¿½ן¿½
26.12-1.1.05	-----------	20 ן¿½ן¿½' ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-15K. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	8ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ן¿½ Strides	7 ן¿½ן¿½	13 ן¿½ן¿½ (ן¿½ן¿½ 1:15 ן¿½ן¿½')	----------	50ן¿½ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 5 Strides. ן¿½ן¿½"ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½
2.1.05-8.1.05	---------	35 ן¿½ן¿½' ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ 65-70% ן¿½ן¿½ן¿½ן¿½ן¿½. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	20ן¿½ן¿½ן¿½' ן¿½ן¿½ן¿½ן¿½ 70%. ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½	-------------	ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½ן¿½ ן¿½-28. ן¿½ן¿½ן¿½ן¿½ן¿½ן¿½!	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½	ן¿½ן¿½ן¿½ן¿½ ן¿½ן¿½ן¿½ן¿½

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