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
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
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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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
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
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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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
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
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
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
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