2009年9月30日水曜日

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