2009年11月2日月曜日

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