Lauftagebuch2009

2011-01-31T02:05:00.001-08:00

January
1. 16k incl cheung chau 10.6k 44:11
2. 14k
3. 11k incl 9x200
4. 7k incl 2x5x400 fr 2min av 83
5. 13k hilly
6. 14&6k hilly
7. 10k
8. 12k peak
9. 7k
11. 10k
12. 10k incl 3000/2000/1000
11:25/7:28/3:30
13. 9k
14. 50min gym
15. 5k
16. 11k incl 2.84/10:38
17. 10k hilly
18. 5&7k
19. 3&10k incl 2000/1000/2000/1000
20. 7k
21. 6k
22. 5k
23. 30k
24. 7k
26. 11k incl 5000/18:50
27. 8k
28. 5k & 50k bike
29. 8k
30. 5k
31. 11k

November

2010-11-30T22:37:00.001-08:00

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

2010-11-02T06:31:00.003-07:00

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

2010-11-02T06:31:00.001-07:00

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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september

2010-10-04T18:46:00.001-07:00

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

august

2010-08-31T20:44:00.001-07:00

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

july

2010-07-31T06:06:00.000-07:00

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

june

2010-07-01T00:24:00.001-07:00

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

may

2010-06-01T02:45:00.001-07:00

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

april

2010-05-05T04:33:00.001-07:00

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

march

2010-03-31T06:35:00.001-07:00

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

february

2010-03-21T03:57:00.001-07:00

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)

january

2010-02-01T20:07:00.000-08:00

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

december

2010-01-05T16:00:00.001-08:00

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

november

2009-12-02T05:42:00.001-08:00

1. 17k incl 10k 39:16
2. 11k + 30min w/s taichi
3. 30min w/s taichi
4. 11k incl 5x800 av 2:40.2
5. 30min w/s taichi
6. 6k + 30min w/s taichi
7. 5k
8. 16k incl 10k - 38:41
9. 9k
10. 8k
11. 14k incl 1600/1200/1000/800/600/400 5:50/4:16/3:34/2:51/2:02/77
12. 5k
13. 50min gym
14. 15k incl 2x5x500 av: 1:46.8
15. 5+11k
16. 14k incl saiko 4.7 - 18:46
17. 17k
18. 13k
19. 15k
20. 10+5k
21. 19k + 30min taichi/w/s
22, 11k
23. 9k
24. 11+11k
25. 6+18k incl 5000 - 18:27
26. 14k
27. 4+3k, 70min gym/taichi
28. 14k incl 2x5x500 av 1:47.6 fr 2:30 + 30min taichi/w/s
29. 10k
30. 14k incl 4700 (saiko) - 18:21 + 20min taichi/w/s

october

2009-11-02T19:31:00.001-08:00

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

september

2009-09-30T06:26:00.001-07:00

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

july/august

2009-09-01T20:35:00.001-07:00

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

june

2009-07-01T05:57:00.001-07:00

1. 9k
3. 16k incl 6x1000 av 3:32.2
5. 12k incl 2x5x400 av 82.7 + 25min taichi/w.s.
7. 5k + 20min taichi/w.s.
8. 11k incl horwill 800 34/36/36/35//52/54/35//73/75 + 30min taichi/w.s.
10. 5k
11. 5k
12. 6k + 30min taichi/w.s.
13. 9k
14. 13k incl 2x5x400 av 83.6 (hot) + 15min taichi
15. 5k + 30min taichi/w.s.
16. 22k
17. 14k incl 1200/1200/1200/800/800/800 - 4:14/4:11/4:10/2:44/2:49/2:48
18. 12k
19. 6k + 60min taichi/gym
21. 21k
22. 11k incl 10x600 av 2:16.6
23. 8k
24. 10k incl 5000 / 19:56
26. 5k hilly
27. 10k incl 10xlower naksan 350m uphill av 78.6
30. 4k

may

2009-05-31T22:03:00.001-07:00

1. 13k incl 2x3x8 av. 2:55.3
2. 40min gym
3. 13k incl 2x5x400 av. 79.8 + 30min taichi/w.s.
4. 15k hilly
5. 40min taichi/w.s.
6. 5+10k incl 3+2x1000 av 3:29.0 + 30min taichi/w.s.
7. 20min w.s.
8. 11k incl 6x500 av. 1:58.3 + 20min w.s.
9. 5k
10. 24k incl susonohalf 1:30:31 + 10min w.s.
11. 5k + 20min w.s.
12. 5k
13. 16k incl ladder 400/800/1200/1600/1200/800/400 // 83/2:47/4:16/5:48/4:17/2:46/75
14. 10k
15. 7k + 10min w.s.
16. 5k
18. 7k
20. 11k incl 1200/1200/1000/1000/800/600/400-4:22/4:17/3:29/3:33/2:45/1:58/78
21. 3k
22. 8k incl 10x200 uphill av 50.1
24. 10k + 10min taichi
25. 13k incl 2x5x400 av 84.5
26. 40min gym
27. 11k incl 5000 - 19:02
29. 4k + 40min gym
31. 26k incl 10k saiko 39:14

april

2009-05-05T19:48:00.001-07:00

1. 11k incl 6x1000 av 3:34.9 + 30min taichi/w.s.
2.30min taichi/w.s.
3. 5k + 50min gym
5. 16k incl ometakamizu 1:18:18
6. 30min w/s
7. 6k + 40min taichi/w.s.
8.9k incl 400-79 1000x2-3:35/3:34 600-2:01
9. 10min w/s
10. 60min taichi/gym
11. 14k incl 10x400 average 1:43.2
12. 13k incl honmonji 10k 39:55
13. 10k
14. 10min stretching
15. 10k incl 800/1000/1200/1200/1000/800 2:48/3:34/4:22/4:22/3:34/2:46
16: 8k + 15min w/s
18. 13k hilly
19. 17k + 15min w/s
20. 13k incl 2x5x400 av 82,7 + 15min w/s
21. 21k
22. 21k incl 800/2:57 1200/4:19 400/78 1200/4:24 400/82 1200/4:22 400/79 + 10min w/s
23. 16k
24. 14k incl 2x5x500 av 1:47.1
25. 11k
26. 13k incl 2x5x400 av 82,3
27. 24k
28. 40min gym
29. 5+13k incl 5000m 18:37
30. 5k + 15min w/s
31. 13k incl 2x3x8 av. 2:55.3

february. march

2009-04-06T00:35:00.001-07:00

1. 22k incl half@1:25:32
2. 8k
3. 10k + 30min taichi/w.s.
4. 14k + 30min taichi/w.s. incl 6x1000 av 3:35.3
5. 10k + 30min taichi/w.s.
6. 40min gym
7. 16k palace incl 5k/19:40, 6k/23:01 + 30min taichi/w.s.
8. 10k + 30min taichi/w.s.
9. 12k + 30min taichi/w.s. incl 10x400 av 88.810. 21k + 30min taichi/w.s.
11. 13k + 30min taichi/w.s. incl 1200/1200/1000/1000/800/800 4:20/4:18/3:34/3:35/2:50/2:49
12. 14k + 30min taichi/w.s.
13. 12k + 30min taichi/w.s. incl 10x400 av 87.5
14. 6k
15. 23k incl saiko 4.8k 18.15
16. 20min w/s
17. 5k
18. 10k incl 2000/1000/2000/1000 // 7:25/3:31/7:27/3:36
19. 5k
20. 60min gym
22. 12k incl 10x400 av 86.2
23. 5k + 20min str
24. 60min gym
25. 12k incl 5000 18:4227. 7k incl 6x350 lower naksan av 80.0
28. 7k incl 5200 19:36
1. 5k
2. 5k + 10min wt
4. 5k
6. 5k
7. 5k
8. 14k incl 10k 39:55
9. 5k
11. 4k
12. 5k
13. 5k + 15min w/s
14. 5k
15. 10k hilly
16. 5k
18. 10k incl 10x350 lower naksan av 96
20. 11k incl 3,5k tamako ekiden
21, 7k
22. 50min gym
23. 13k incl 5x2x500 av 87.5 strong wind fr 2.00
24. 13k k + 30min taichi/w.s.
25. 12k incl 5000 19:21+ 30min taichi/w.s.
26. 21k
27. 12k incl 8x500 av 1:48.9 fr 2.30
28. 12k
29. 22k
30. 12k incl 3x2000/izumi av 7:22,3
31. 5k incl 20min w/s