16,18nii beltgel

16nd :
Dash : 150-100-50m x 3set
150m ni 21sec,21sec,22sec
100m ni 13sec, 14sec, 14sec
50m ni 7sec, 7sec, 7sec

aaaa sunaj unahaa shahsan shuu.

17nd amrah yostoi baisan 3tsag sags nudeed budaa kk

18nd Weight training:
Bench 50kg-10 x 10set
Squat 60kg-10 x 5set
Dash 150m -3set

Hol gej aimaar goy medremjtei baina.

Training re-begin

50kg-10*2set
60kg-10
70kg-5
40kg-20
60kg-8



Boorontsog shideltiin beltgel mon hiiv.
10m-ees davuulj shidej baina.
11sariin 6,7nd boloh Tokyo ih surguuliin jijig temtseend beltgeed baiya ^^

3.2km

Chiba ih surguuliin Zahiraliin neremjit buuhia guilt ^^
1bag 5 huntei, 40bag oroltsov.

Manai bag 37r bairt orov.
3.2km-2km-1km-2km-3.2km gesen 5hesegt guiv.

Bi bagiin hamgiin suuld guih hun baiv.
3.2km in 12min42sec. (anh udaa l ingej guij uzev)

Borootoi baisan tul guihed ih tohiromjtoi tsag agaar baiv.
Borootoi baihad agaar chiigtei huchiltorogch ihtei baidag tul amisgalahad ih taatai baidag^^

p.s: sags toglood shiidenii kolitsond usreed hurch chaddag bolson. yeah kk