2010年11月30日火曜日

November

3. 8k incl 1x1000 - 3:27
4. 3k
5. 10min Taichi
6. 5k
8. 10min taichi, 20k bike
9. 3k/30k bike
10. 9k incl light reps
11. 4k
12. 15k hills
13. 19k incl 2x5x400 av 1;29.4/fr 2min
15. 5k + 40min gym
17. 11k incl 1200/1200/1000/1000/800/800 - 4:14/4:13/3:28/3:32/2:49/2:47 +
10min Taichi
18. 5k
18. 13k incl 2x5x400 av 1;29.2/fr 2min
20. 5k + 60min gym
21. 10k including 6k alternating fast jog/race pace 600m - splits were;
2:43/2:18/2:40/2:14/2:37/2:16/2:35/2:13/2:39/2:05 => 24:24
22. 6k + 30min Taichi/str
23. 22k hilly
24. 10k incl 5000/18:57
26. 6k
27. 5k
28. 6k
29. 6k
30. 6k + 40min gym

http://www.runningintokyo.com/
http://www.hikiki-organic-label.jp/
Mobile: zatopek42.195@softbank.ne.jp
080-3462-6833

--------------------------------------
Learn more about HIV/AIDS - Red Ribbon Campaign 2010
http://pr.mail.yahoo.co.jp/redribbon/

2010年11月2日火曜日

October

1. 9kbj + 13k
2. 9k
3. 8k + 11k
4. 6k
5. 11k
6. 6 + 12k incl 6x1000 3:39/3:27/3:28/3:28/3:33/3:17
7. 15k
8. 60min gym
9. 0k
10.5k
11.30k
12. 12k
13. 5+13k - 1600/1600/1000/1000/400/400 - 5:54/5:36/3:26/3:22/77/75
15. 2+10
16. 7k bj
17. rest
18. 8k hilly, 16k incl 10k 41:57
19. 5k
20. 5+13k incl 2000/1600/1200/800/400 - 7:06/5:37/4:14/2:43/75
21. Rest
22. 6kbj
23. 14k incl 2x5000 19:37/19:29
24. 9k incl 5000 23:12
25. 40k
26. 7k
27. 12k incl 5000m 18:41
28. 40min gym
29. 5k
31. 10k

http://www.runningintokyo.com/
http://www.hikiki-organic-label.jp/
http://ecoasia.ning.com/
http://juergenstravelblog.blogspot.com/
Mobile: zatopek42.195@softbank.ne.jp
080-3462-6833

--------------------------------------
Get the new Internet Explorer 8 optimized for Yahoo! JAPAN
http://pr.mail.yahoo.co.jp/ie8/

October

1. 9kbj + 13k
2. 9k
3. 8k + 11k
4. 6k
5. 11k
6. 6 + 12k incl 6x1000 3:39/3:27/3:28/3:28/3:33/3:17
7. 15k
8. 60min gym
9. 0k
10.5k
11.30k
12. 12k
13. 5+13k - 1600/1600/1000/1000/400/400 - 5:54/5:36/3:26/3:22/77/75
15. 2+10
16. 7k bj
17. rest
18. 8k hilly, 16k incl 10k 41:57
19. 5k
20. 5+13k incl 2000/1600/1200/800/400 - 7:06/5:37/4:14/2:43/75
21. Rest
22. 6kbj
23. 14k incl 2x5000 19:37/19:29
24. 9k incl 5000 23:12
25. 40k
26. 7k
27. 12k incl 5000m 18:41
28. 40min gym
29. 5k
31. 10k

http://www.runningintokyo.com/
http://www.hikiki-organic-label.jp/
http://ecoasia.ning.com/
http://juergenstravelblog.blogspot.com/
Mobile: zatopek42.195@softbank.ne.jp
080-3462-6833

--------------------------------------
Get the new Internet Explorer 8 optimized for Yahoo! JAPAN
http://pr.mail.yahoo.co.jp/ie8/

2010年10月4日月曜日

september

1. 7+11k incl 6x1000 av 3:30.5
2. 9k
3. 5+10
4. 6k
5. 19+6k
6. 8+6k
7. 13k
8. 8+12k incl 3x4x400 av 77.3 fr 2:20
9. 10k + 50min gym
10. 10k incl 10x「300」 uphill av 1:16.6
11. 15k
12. 6k
14. 5k
15. 12k incl 800/1200/1600/1000/800/400 - 2:53/4:17/5:55/3:32/2:47/79
16. 8k
18. 11k incl 2x5x600 av 2:01.6
19. 5k
20. 37k
21. 5k
22. 14k incl 1000/1000/1000/800/800/800/400 - 3:32/3:25/3:25/2:45/2:50/2:44/78
23. 10min str.
24. 5k
25. 10k incl 8x400+1200 - 81/79/79/79/78/78/81/80/4:15
26. 1k-bj
27. 5k
28. 5k + 5kbj
29. 5k
30. 8k

2010年8月31日火曜日

august

1. 18k
2. 13k incl 2x5x400 av 89.1 fr 2min+15min str
3. 6+6k
4. 4+12k incl 6x1000 av 3:34.2
5. 10k
6. 5+10+45min gym
7. 14k incl 2x5x400 av 82.7 fr 2min
8. 21k
9. 5+11k incl 2x4x500 av 1:49.8 fr 2:30
10. 13k
11. 12+10 incl 3x4x400 av 78.6 fr 2:20 + 20min taichi
12. 9+4k
13. 6k
14. 24k hilly/takao
15. 6k+10min str
16. 5+10k incl 3x3x600 av 2:10.5 fr 3min
17. 50min gym + 8k
18. 7k + 14k incl 4+3x800 av 2:47.2 + 30min taichi/str
19. 8k
20. 6+6
21. 31k incl takao
22. 5k
23. 6+10k incl 3x3x600 av 2:08.2 fr 3min + 20min taichi/str
24. 4+5k + 40min gym
25. 7+13k incl 5k - 19:19 + 20min taichi/str
26. 12k
27. 6k
28. 29k takao
29. 3+5k
30. 5k
31. 5k

2010年7月31日土曜日

july

4. 5k
5. 7k
6. 5k + 20min gym
7. 13k incl 6x1000 av 3:33.3
8. 10k
9. 13k incl 2x5x500 av 86.8 + 20min taichi/str10. 8k + 40min gym
11. 18+5k
12. 5+3k
13. 4k
14. 10k incl 3x4x400 av79.5 fr 2min,-> 2:20
16. 10k incl 8x<700> av 3:11.4
17. 60min gym
18. 5+13k incl 2x5x400 av 83.9
19. 6+10k
20. 8k
21. 12k incl 800/1200/1600/1200/800/400 - 2:51/4:12/5:54/4:23/2:46/7922, 6+9k
23. 10k incl 2x4x<600> av 2:48.8
24. 7k
25. 13k incl 2x4x600 av 2:17.5 fr 3min
26. 14k
27. 5+6k
28. 9+10 incl 5000 - 18:57
29. 6k
30. 9+8k incl 8x500 (tsurumigawa) av 1:53
31. 18k hilly

2010年7月1日木曜日

june

1. 8k
2. 11k incl 6x1000 3:39/3:27/3:33/3:30/3:30/3:29
4. 23k incl 10k/saiko-41:44 + 20min taichi/str5. 12k
6. 20min taichi/str5
7. 5k
8. 5k
9. 10k incl 1000/800/1500/1000/1000 - 3:48/2:55/5:09/3:34/3:28
11. 5k
12. 10k
13. 10k incl 8.3 (gasubashi) 32:29
15. 40min gym
17. 10k incl 3x4x400 av 77.2
19. 13k incl 3+4+3x500 fr 2:30 av 1:47.8
21. 40min gym
22. 30k
24. 5k
25. 12k incl 1200/300x4 4:25/54-4:33/55-4:32/50-4:25/53
26. 5k
27. 4k
28. 5k
29. 7k
30. 9k incl 5k - 21:57

2010年6月1日火曜日

may

1. 15k
2. 5k
3. 12k
5. 5k
6. 5k
7. 5k
8. 5k
9. susono half, hot, 1:29:12
10. 9k
11. 12k
12. 13k incl 1200/1200/1200/1200/600/600
4:23/4:21/4:19/4:19/2:05/2:01
13. 11k
14. 13k incl 10x400 av 88.7 + 30min taichi/str15. 13k
16. 30k
17. 10k
18. 10k incl 4x300+6x200 av. 64.8/40.2
19. 12k incl 800/1200/1600/1200/800/400 - 2:52/4:23/5:49/4:19/2:47/7720. 7k
21. 7+10k incl 8x500 av 1:51 fr 2:30 + 10min str
22. 13k + 40min gym
23. 32k
24. 40min gym
25. 9k incl 5+3x200 av 39.0 fr 60
26. 8k incl 5000m/19:2227. 5k
28. 5k
29. 5k
30. 35k
31. 11k

2010年5月5日水曜日

april

2. 5k + 40min gym
4. 17k incl 15k ome takamizu 1:13:21
5. 11k
6. 7k
8. 7k
9. 50min gym
10. 5k
11. 12k incl honmonji 10k 40:39
12. 10k
13. 50min gym
14. 9k incl 1600/1200/1000/800/600/400
5:59/4:29/---
16. 5k + 30min taichi/w.s.
17. 30min gym
18. 26k incl sagamihalf (21.53) 1:26:05
19, 11k
20. 13k
21. 10k incl 1000/600/1000/600/1000/600/400 - 3:38/2:03/3:31/2:04/3:35/2:05/76
22. 17k swift
23. 11k
24. 15k incl izumi 2.5x3 - 9:52/9:58/9:41
25. 12k
26. 12k incl horwill 800 37/38/38/37//55/57/37//78/80 + 15min str
27. 4k + 45min gym
28. 9k incl 5000 - 19:07
29. 6k
30. 5k

2010年3月31日水曜日

march

2. 5k
4. 5k
6. 5k
9. 5k
11. 5k
14. 17k incl 16k mountain race
17. 5k
18. 6k + 30min taichi/w.s.
19. 7k + 30min taichi/w.s.
20. 50min gym + 30min taichi/w.s.
21. 12k
22. 10k incl 2.4k (tama-ko) 8:58
23. 60min gym
24. 30min taichi/w.s.
27. 6k
28. 34k (hilly)
29. 5k
30. 10min str.
31. 10k incl 5000m - 19:28

2010年3月21日日曜日

february

1. 5k + 30min taichi/w.s.
3. 10k incl 5x1000 3:51/3:38/3:40/3:39//3:19
4. 5k
5. 7k
6. 5k
7. 24k incl kanagawa half 83:27 (garmin: 21.38k)
8. 5k
9. 20k
10. 7+14k incl 1600/1600/1000/1000/600
11. 60min gym + 15k
12. 15min taichi + 22k incl 5k/saiko 20:15
13. 6k + 60min gym
14. 27k + 30min taichi/w.s.incl 2x3000 av 11:50 @ saiko
15. 10k
16. 5k
17. 9k incl 1600/1200/1000/800/600/400 - 5:42/4:16/3:41/2:48/2:05/79 + 30min taichi/w.s.
18. 10min str.
19. 5k
20. 5k
21. 10min str.+ 30k incl 4mile/24:28
22. 10k
24. 12k
25. 12k
27. 8k
28. 22k incl 10k - 38:22 (hilly)

2010年2月1日月曜日

january

2. 4k
3. 15k incl 10k 37:41
4. 9k
5. 5k
6. 12k incl 6x1000 - 3:40/3:34/3:29/3:33/3:35/3:34
7. 14k + 30min taichi/ws
8. 60min taichi/gym
9. 5k
10. 7k incl 3.25 - 12:04
11. 6k + 30min taichi/gym
12. 10k
13. 12k incl 800/1200/1600/1200/800/400 - 2:57/4:20/5:50/4:22/2:51/7814. 14k
15. 12k incl 2x5x400 av 89.6
16. 8k + 60min gym
17. 33k
18. 12k incl 5x800 av 2:57.4
19. 30min taichi/w.s.
20. 5+12k incl 1600/1200/1000/800/600/400 - 5:35/4:09/3:29/2:45/2:02/75 + 30min taichi/w.s.
21. 8k
23. 30min taichi/w.s.
24. 5k
25. 11k + 30min taichi/w.s.
27. 12k incl 5000@18:1928. 7k + 30min taichi/w.s.
29. 7k
30. 60min gym
31. 17k incl 10k/palace 39:34

2010年1月5日火曜日

december

1. 11k
2. 12k incl 6x1000 3:39/3:26/3:25/3:28/3:31/3:26
3. 4+11k
4. 11k incl 15x40sec hills
5. 9k+50min gym
6. 5+20k incl 2x4.73 (saiko) 18:42/18:45 + 20min taichi/str
7. 14k
8. 15k incl 200/200/200//300/300//400 - 37/37/36//55/57/73
9. 16k incl 600/1200/600/1200/600/1200/600
2:04/4:16/2:02/4:18/2:02/4:08/2:04
10. 4+12k
11. 10k incl 10x40sec uphill
12. 24k + 10min str
13. 15k incl 3x2.4 izumi 9:48/9:42/9:57
14. 5k
15. 7k
16. 11k incl 1600/1600/1600/800/800 - 5:55/5:51/5:37/2:45/2:46
18, 16k incl 2x5000/palace 19:47/20:44
20. 16k
21. 11k
22. 13k
23. 10k incl 6x250 uphill av 65sec
24. 15k quick
25. 9k + 40min gym
26. 12k/52min
27. 30k/2h55
28. 7k
29. 10min stretch
30. 5k
31. 12k incl 8k/tan 31:35