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- 1. 177 cm Week Week day Date Morning Before After Exercise Distance 1 Mon 6 ÔÂ 15 ÈÕ 80 1 Thu 6 ÔÂ 18 ÈÕ 79 77.7 swim 1400m 2 Thu 6 ÔÂ 25 ÈÕ 78.3 77.3 swim 2100m/70min 3 Sun 6 ÔÂ 28 ÈÕ 76.8 78 76.8 swim 2200m/65min 3 Tue 6 ÔÂ 30 ÈÕ 76.2 77.2 76.3 swim 1600m/50min 3 Thu 7ÔÂ2ÈÕ 76.3 77.3 76.3 swim 2100m/60min 3 Fri 7ÔÂ3ÈÕ 76.2 4 Mon 7ÔÂ6ÈÕ 77.7 4 Tue 7ÔÂ7ÈÕ 76.3 76.5 75.9 swim 2600m/80min 4 Wed 7ÔÂ8ÈÕ 75.7 4 Thu 7ÔÂ9ÈÕ 75.2 76.2 swim 3000m/80min 5 Wed 7 ÔÂ 15 ÈÕ 75.9 74.7 jog 3000m/25min 5 Thu 7 ÔÂ 16 ÈÕ 75.8 74.8 jog 4000m/30min 6 Tue 7 ÔÂ 21 ÈÕ 75.3 74.2 jog 5200m/35min 6 Wed 7 ÔÂ 22 ÈÕ 74.3 75.3 74.2 jog 6000m/40min 6 Thu 7 ÔÂ 23 ÈÕ 74.1 75.1 73.8 jog 6000m/40min 7 Mon 7 ÔÂ 27 ÈÕ 73.8 72.7 jog 6000m/40min 7 Tue 7 ÔÂ 28 ÈÕ 72.6 73.8 72.8 swim 3000m/75min 7 Wed 7 ÔÂ 29 ÈÕ 72.7 7 Thu 7 ÔÂ 30 ÈÕ 7 Fri 7 ÔÂ 31 ÈÕ 7 Sat 8ÔÂ1ÈÕ 8 Sun 8ÔÂ2ÈÕ Week Weight Difference 0 80 0 1 79 1 2 78.3 1.7 3 77.3 2.7 4 76.2 3.8 5 75.8 4.2 6 75.1 4.9 7