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

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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

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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

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