2009年5月5日火曜日

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