november

1. 17k incl 10k 39:16
2. 11k + 30min w/s taichi
3. 30min w/s taichi
4. 11k incl 5x800 av 2:40.2
5. 30min w/s taichi
6. 6k + 30min w/s taichi
7. 5k
8. 16k incl 10k - 38:41
9. 9k
10. 8k
11. 14k incl 1600/1200/1000/800/600/400 5:50/4:16/3:34/2:51/2:02/77
12. 5k
13. 50min gym
14. 15k incl 2x5x500 av: 1:46.8
15. 5+11k
16. 14k incl saiko 4.7 - 18:46
17. 17k
18. 13k
19. 15k
20. 10+5k
21. 19k + 30min taichi/w/s
22, 11k
23. 9k
24. 11+11k
25. 6+18k incl 5000 - 18:27
26. 14k
27. 4+3k, 70min gym/taichi
28. 14k incl 2x5x500 av 1:47.6 fr 2:30 + 30min taichi/w/s
29. 10k
30. 14k incl 4700 (saiko) - 18:21 + 20min taichi/w/s

october

1. 11k incl 200/200/200/6min/300/300/6min/400 1min-2min between laps 34/35/34//53/53//72
2, 5k
3. 14k
4. 17k incl 5k (palace) 20:19
5. 11k incl 200/200/200/6min/300/300/6min/400 1min-2min between laps 36/35/36//52/54//72 + 18k + 30min w/s taichi
6. 10k
7. 12k incl 6x800 av 2:45.8 fr 6:30
8. 9+2k + 90min gym/taichi
9. 7k
10. 11k incl 200/200/200/6min/300/300/6min/400 1min-2min between laps 35/33/35//50/54//71
11. 5k
12. 12+18k
13. 7k+20min w/s
14. 11k incl 600/1200/600/1200 2:05/4:14/2:02/4:15
15. 11+19 11k 200/200/200/6min/300/300/6min/400 1min-2min between laps 35/33/34//51/53//71 + 30min taichi/w.s.
16. 5k + 30min taichi/w.s.
17. 14k + 30min taichi/w.s.
18. 20k incl izumi 2.5x4 9:23/9:28/9:30/9:40 + 60min gym.
19. 10+11k incl 200/200/200/6min/300/300/6min/400 1min-2min between laps 33/34/33//51/53//71+ 30min taichi/w.s.
20. 6k
21. 10k incl 1200/1200/1000/1000/800/600/400-4:10/4:11/3:23/3:28/2:46/2:00/76
22. 10k
23. 13k incl 2x5x400 av 88.6 + 30min w/s taichi
26.30min w/s taichi
27. 5k + 40min gym
28. 13k incl 5000 - 18:40
29. 7k+ 30min w/s taichi
30. 10k incl 4x400 - 90/86/89/66:22!!!
31. 7k + 30min w/s taichi

september

1. 10k incl 5x200 av 382. 13k incl 6x1000 av 3:34 + 30min taichi/w.s.
3. 7k
4. 7k
6. 12k incl horwill 800- 34/36/37/35//57/57/36/78/78
8. 9k incl 10x350 uphill lower naksan av 76.5
10. 20k (3h45) trail
11. 5k
12, 5k + 10min str.
13. 7k hilly
15. 11k incl 5x700 uphill SNU ay. 2:50.4
16. 7k snu
17. 4k hilly
18. 12k incl horwill 800 - 35/35/36/35//56/57/39//79/80 + 30min taichi/w.s.
19. 6k
20. 5k+13k incl 2x5x400 av 86.5 last 72 + 30min taichi/w.s.
21. 5k + 21k
22. 5k + 30min taichi/w.s.
23. 5k + 6x1000 fr. 7:40 3:39/3:29/3:25/3:34/3:31/3:23
24. 9k
25. 30min taichi/w.s.
26. 5k
27. 19k incl 10k saiko 38:55 + 30min taichi/w.s.
28. 22k + 30min taichi/w.s.
29. 9k + 1h gym
30. 13k incl 5000m 18:56

july/august

1. 14k incl 2x3x1000 3:29/3:27/3:28//3:30/3:29/3:47
3. 5k
- sick -
9. 5k
10. 45min gym
11. 10k incl izumi 2000 - 7:18/7:14/7:09
12, 4k
13. 5k
14. 40min gym
15. 12k incl 2000/1000/2000/1000 - 7:30/3:32/7:28/3:27
16. 5k
18. 5k
19. 13k incl 10k 39:25
20. 15k
21. 13k incl 6x1000 av 3:42 + 30min taichi/w.s.
24. 5k
25. 5k
26. 15k incl 10k 38:41
27. 30min taichi/w.s.
28. 11k incl 12x500 av 1:46.5 +20min taichi/w.s.
29. 13k+ 30min taichi/w.s.
30. 30min taichi/w.s.
31. 5k+ 30min taichi/w.s.
1. 5k
2. 13k incl 10k hilly/40:27
5. 5k
6. 5k
8. 5k
9. 13k incl 10k 39:41
11. 10k incl 1000/2000/1000/2000 3:37/7:38/3:41/7:40 + 30min taichi/w.s.
12: 7k + 30min taichi/w.s.
14. 15k + 30min taichi/w.s.
15. 30min taichi/w.s.
16. 15k incl 10k 40:16
17. 5k
19. 14k incl 400/1200/1200/1000/1000/800/400 85/4:10/4:15/3:33/3:35/2:51/77
20. 60min gym
21. 6k
22, 5k
23, 10k incl izumi 2kx3 7:29/7:33/7:43
24. 20k
25. 60min gym
26. 10k incl 5k 19:23
27. 60min gym
28. 12k incl horwill 800 36/36/35/37 55/58/37 77/80
29. 6k
30. 15+4k incl izumi 2500 - 9:31/9:28/9:23

june

1. 9k
3. 16k incl 6x1000 av 3:32.2
5. 12k incl 2x5x400 av 82.7 + 25min taichi/w.s.
7. 5k + 20min taichi/w.s.
8. 11k incl horwill 800 34/36/36/35//52/54/35//73/75 + 30min taichi/w.s.
10. 5k
11. 5k
12. 6k + 30min taichi/w.s.
13. 9k
14. 13k incl 2x5x400 av 83.6 (hot) + 15min taichi
15. 5k + 30min taichi/w.s.
16. 22k
17. 14k incl 1200/1200/1200/800/800/800 - 4:14/4:11/4:10/2:44/2:49/2:48
18. 12k
19. 6k + 60min taichi/gym
21. 21k
22. 11k incl 10x600 av 2:16.6
23. 8k
24. 10k incl 5000 / 19:56
26. 5k hilly
27. 10k incl 10xlower naksan 350m uphill av 78.6
30. 4k

may

1. 13k incl 2x3x8 av. 2:55.3
2. 40min gym
3. 13k incl 2x5x400 av. 79.8 + 30min taichi/w.s.
4. 15k hilly
5. 40min taichi/w.s.
6. 5+10k incl 3+2x1000 av 3:29.0 + 30min taichi/w.s.
7. 20min w.s.
8. 11k incl 6x500 av. 1:58.3 + 20min w.s.
9. 5k
10. 24k incl susonohalf 1:30:31 + 10min w.s.
11. 5k + 20min w.s.
12. 5k
13. 16k incl ladder 400/800/1200/1600/1200/800/400 // 83/2:47/4:16/5:48/4:17/2:46/75
14. 10k
15. 7k + 10min w.s.
16. 5k
18. 7k
20. 11k incl 1200/1200/1000/1000/800/600/400-4:22/4:17/3:29/3:33/2:45/1:58/78
21. 3k
22. 8k incl 10x200 uphill av 50.1
24. 10k + 10min taichi
25. 13k incl 2x5x400 av 84.5
26. 40min gym
27. 11k incl 5000 - 19:02
29. 4k + 40min gym
31. 26k incl 10k saiko 39:14

april

1. 11k incl 6x1000 av 3:34.9 + 30min taichi/w.s.
2.30min taichi/w.s.
3. 5k + 50min gym
5. 16k incl ometakamizu 1:18:18
6. 30min w/s
7. 6k + 40min taichi/w.s.
8.9k incl 400-79 1000x2-3:35/3:34 600-2:01
9. 10min w/s
10. 60min taichi/gym
11. 14k incl 10x400 average 1:43.2
12. 13k incl honmonji 10k 39:55
13. 10k
14. 10min stretching
15. 10k incl 800/1000/1200/1200/1000/800 2:48/3:34/4:22/4:22/3:34/2:46
16: 8k + 15min w/s
18. 13k hilly
19. 17k + 15min w/s
20. 13k incl 2x5x400 av 82,7 + 15min w/s
21. 21k
22. 21k incl 800/2:57 1200/4:19 400/78 1200/4:24 400/82 1200/4:22 400/79 + 10min w/s
23. 16k
24. 14k incl 2x5x500 av 1:47.1
25. 11k
26. 13k incl 2x5x400 av 82,3
27. 24k
28. 40min gym
29. 5+13k incl 5000m 18:37
30. 5k + 15min w/s
31. 13k incl 2x3x8 av. 2:55.3

february. march

1. 22k incl half@1:25:32
2. 8k
3. 10k + 30min taichi/w.s.
4. 14k + 30min taichi/w.s. incl 6x1000 av 3:35.3
5. 10k + 30min taichi/w.s.
6. 40min gym
7. 16k palace incl 5k/19:40, 6k/23:01 + 30min taichi/w.s.
8. 10k + 30min taichi/w.s.
9. 12k + 30min taichi/w.s. incl 10x400 av 88.810. 21k + 30min taichi/w.s.
11. 13k + 30min taichi/w.s. incl 1200/1200/1000/1000/800/800 4:20/4:18/3:34/3:35/2:50/2:49
12. 14k + 30min taichi/w.s.
13. 12k + 30min taichi/w.s. incl 10x400 av 87.5
14. 6k
15. 23k incl saiko 4.8k 18.15
16. 20min w/s
17. 5k
18. 10k incl 2000/1000/2000/1000 // 7:25/3:31/7:27/3:36
19. 5k
20. 60min gym
22. 12k incl 10x400 av 86.2
23. 5k + 20min str
24. 60min gym
25. 12k incl 5000 18:4227. 7k incl 6x350 lower naksan av 80.0
28. 7k incl 5200 19:36
1. 5k
2. 5k + 10min wt
4. 5k
6. 5k
7. 5k
8. 14k incl 10k 39:55
9. 5k
11. 4k
12. 5k
13. 5k + 15min w/s
14. 5k
15. 10k hilly
16. 5k
18. 10k incl 10x350 lower naksan av 96
20. 11k incl 3,5k tamako ekiden
21, 7k
22. 50min gym
23. 13k incl 5x2x500 av 87.5 strong wind fr 2.00
24. 13k k + 30min taichi/w.s.
25. 12k incl 5000 19:21+ 30min taichi/w.s.
26. 21k
27. 12k incl 8x500 av 1:48.9 fr 2.30
28. 12k
29. 22k
30. 12k incl 3x2000/izumi av 7:22,3
31. 5k incl 20min w/s