2009年9月1日火曜日

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