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Running in Tokyo/Japan - Marathon/Clubs/Track Races

東京でのマラソン・陸上・駅伝

I think, many of us are keeping training logs. So, I think it could be interesting to share and discuss them on this page. So, I will paste mine into  this post - it's a monthly spreadsheet, the number in the beginning indicates the kilometers I ran on a day, on the right you find remarks about intervals, gym training, cycling etc.


11 6x1000 av. 3:34.2
10
13 30 min taichi/str
10 Horwill 800, long breaks 37/35/35/35//54/53/36//77/76
46
11 Horwill 800, long breaks 37/35/36/35//55/50/36//78/break+20min taichi
8 30 min taichi/str
11 1600/1600/1000/1000/400/400 – 5:51/5:52/3:33/3:37/81/79
11 30 min taichi/str, hilly run
15 30 min taichi/str hilly run
11
33 30 min taichi/str
11 10x400 av. 85.7
0 0min gym
10 12x400/av. 81.0
15 hilly, 50k bike, 15min taichi
11 30 min taichi/str
10
11 30 min taichi/str
18 incl 5x800 av 2:57.4
6 40min gym
17 Ladder 2000/1600/1200/800/400 – 7:18/5:50/4:15/2:52/79
10 hilly
15 hilly
16 15min taichi
20
12 2x5x400 – fr. 2min – av. 86.5
6 45 min gym
12 5000m in 19:34
12
400

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1 17 k
2 12 k
3 8 k
4 21 k incl 10x400 (long breaks) 92-75
5 7 k + 50min gym
6 16 k incl 6x1000 av 3;34.2
7 20 k
8 10 k
9 10 k incl 4x300 (58), 30min str
10 11 k
11 12 k incl 3x800/200av 3:12/38+600/1:53
12 9 k
13 18 k incl 400/1000/1200/1200/1000/800/400 – 92/3:30/4:18/4:16/3:28/2:46/76
14 14 k hilly
15 14 k hilly
16 5 k +1h gym/taichi
17 16 k incl fartlek 600/600 6000m 24:32
18 5 k + 40min gym
19 7 k
20 17 k incl 6x1000 av 3:37.2, heavy rain
21 20 k
22 18 K + 30min taichi/str
23 8 k incl 3x200 (38) 600 (1:53)
24 10 k incl 600x10 fartlek 26:12
25 12 k + 20min taichi/str
26 14 k + 1h gym/taichi
27 18 incl 5000m/19:39
28 13 hilly
29 30 hot
30 11 swift
Sum 403
august 2011
august1. 10k incl 1600/1200/800/4005:52/4:22/2:51/762. 5k & 30min taichi/str3. 16k & 30min taichi/str incl 5x1000 3:42/3:23/3:33//3:41/3:285. 5k7. 10k8. 17k10. 13k11. 20k bike & 30min taichi/str12. 5k14. 15k incl 10k/40:2616. 9k inck 10x400 av 87.117. 13k & 30min taichi/str18. 30 bike19. 5k & 30min taichi/str21. 22k incl half 1:30:3122: 13k & 30min taichi/str23. 7k incl 5x800 4min fr/av: 3:0326. 5k28. 5k30. 10k
september 2011
september3. 5k4. 43k incl darmstadt full - 3:51:566. 5k7. 10k incl 6x1000 av 3:44.38. 10k9. 6k&50min gym10. 10k hilly11. 13k hilly incl 11 ogawa 1:1712. 9k13. 12k14. 12k incl 4/10/12/12/10/8/488/3:33/4:24/4:26/3:37/2:50/8015. 13k16. 12k incl 2x5x400 fr 2min, av 89.417. 9k18. 45min gym19. 9k20. 8k21. 30min tcws22. 6k23. 6k24. ome-nippara 37k 26. 6k27. 10k28. 9k incl 5000 - 19:43 29. 7k30. 9k
october 2011
october1. 10 min str2. 10k3. 8k incl 5x800 av 2:54 - 200 jog4. 9k5. 9k incl 6x1000 av 3:44.76. 12k hilly7. 10k fartlek 600x10 - 25:058. 5k9. 5k10. 13k hilly11. 10k hilly, 5k12. 11k incl 4/10/12/12/10/8/487/3:34/4:23/4:21/3:32/2:52/7813. 10k14. 60min taichi/gym15. 10k16. 15k incl 10k turtle 41:38 - very hot17. 11k incl 12/4/4/8/8/4/44:44/90/90/2:50/2:54/74/76&10min w/str18. 11k19. 11k incl 12/12/10/10/8/84:20/4:20/3:37/3:33/2:53/2:5220. 12k hilly21. 8k22. 13k incl 2x4x800 3:06/2:57/2:52/2:48/2:48/2:54/2:50/25523. rest25. 7k incl 2x5x400 2min frame av 87.127. 9k incl 5000 - 19:5028. 6k29. 10k hilly30. 15k hilly31. 8k incl 2x3x800 av 2:56.3 fr. 4min
november 20111. 1h gym2. 5k5. 5k7. 2k - 40k bike8. 1h gym9. 4k12. 7k13. 15k hilly14. 4k&30bike15. 20bike16. 4k17. 4k&45bike18. 50bike21. 6k&35bike25. 5k26. 7k28. 5k incl 4x400 av 86&35bike30. 5k
december
1. 6k
2. 60min gym incl 10min nordic w
3. 7k
5. 8k incl 2000 - 7:57 35bike 20min taichi/str
6. 60min gym incl 10min nordic walking
7. 5k
8. 5k
9. 50mon gym
10. 9k & 20min taichi/str
11. 5k
12. 4k
13: 10min w/str
14. 8k incl 6/8/10/10/8/6 - 3:00/3:18/3:58/3:55/3:02/2:05
15. 60min gym incl 10min nordic
16. 5k
19. 7k
20. 10k
21. 7k incl 1200/1000/800 4:48/4:00/3:14
22. 5k
23. 60min gym
24. 7k
25. 5k
26. 50k bike & 6k
27. 12k hilly
28. 9k & 20w/s taichi
29. 5k & 50k bike
30. 45min gym
31. 5k
january
1. 6k
2. 10k incl 2x5x400 fr 2min, av 89.2
3. 40min gym
6. 4k
8. 6k
10. 5k
11. 8k incl 2x 1000
12. 40min gym
13. 50k bike
14. 6k
15. 7k incl shibueki 2.9 11:50
16. 5k
17. 30min taichi/ws
19. 10k/20min taichi/ws
20. 6k/20min taichi/ws
21. 60min gym/taichi
22. 4k
24. 5k
25. 5k
26. 30min taichi/ws&4k walk
27. 60min gym/taichi incl 10min nordic walk&4k walk
28. 6k walk
29. 6k&20k bike
30. 10 hilly
31. 50bike
february/march/april1. 10k&6walk2. 30min taichi/ws 4k walk3. 50min gym 6k walk4. 4k8. 9k incl 600/800/1000/1200/1000/800/600& 70k bike9. 30min gym18. 20k bike19. 10k20. 20k bike22. 5k24. 60min gym/taichi25. 5k26. 60k bike27. 50k bike & 4k
13. 55k bike14. 45k bike15. 10k bike16. 35k bike19. 20k bike20. 3k25. 3k26. 3k28. 30min gym30. 40min gym
4. 7k5. 50k bike6. 30min taichi/w/str7. 60k bike8.  30min taichi/ws9. 30bike10. 60min taichi/gym11. 5k12. 3&30bike13. 45min taichi/gym15. 4&30bike16. 3k18. 8k19. 45bike20. 45min gym21. 3k&20bike23. 20bike24. 5k25. 9k invl 5000-21:2926. 5k27. 10min str & 3kpw28. 4min gym & 3kpw29. 10k & 30min taichi/str30. 7k & 30min taichi/str
june 2012
1. 10k & 20k kickbd
2. 5k
3. 20 bike
4. 3k
5. 35 bike
6. 10k incl 6x1000 3:45/3:43/3:43/3:44/3:47/3:39
7. 6k
8. 50bike, 3k
9.  7k
10. 60min gym
11. 12k
12. 5k
13. 11k incl  1200/1200/1000/1000/800/800 - 4:41/4:35/3:39/3:42/2:58/3:10
14. 6k&45bike
15. 6k&45bike&30min taich/str
16. 7k
17. 60min gym, 15min taichi
18. 7k incl 10x300, fr 2:30, av. 58.3 & 40bike
19. 45min gym
20. 11k incl 800/1000/1200/1200/1000/800 - 2:55/3:39/4:25/4:32/3:45/2:50
21. 6k&45bike
22. 60min gym
23. 10k
24. 6k&20w/s
25. 10k hilly&50bike
26. 30k bike
27.  12k incl 19:38 5k
28. 10k
29. 60min gym/tc
30. 6k&50bike
july 2012

1. 10k hilly&20wstaichi
2. 8k incl 10x300
fr 2:30/av 56sec & 80k bike
3. 30k bike
4. 11k incl 6x1000 av 3:38.7, fr 6:30
5. 10min ws
6. 6k
7. rest
8. 10k
9. 10k incl 2x5x300 fr 2:30 av 54.9 & 35bike
10. 35bike
11. 11k incl 1200/1000/800/1200/1000/800  4:28/3:38/2:54/4:29/3:42/2:52
12. 6k & 60k bike & 10min ws
13. 50k bike
14. 6k
15. 40min gym
16. 6k
17. 5k
18. 11k incl 1200/1000/1000/1000/400
4:28/3:42/3:43/3:44/85 
19. 5k
21. 5k
22. 30 bike, 10min wgt
23. 15k&40bike
24. 7k incl easy reps
25. 30k bike, 30min w/s
26. 5k
27.  5k&30bike
28. 5k&30bike
29. 30bike
30. 15k
august 2012

1. 45min zt
2. 8k
3. 30bike&45ct
4. 5k
5. 13k incl langd 10k/42:06
6. 5k
10. 3k
13. 3k
15. 3k
17. 6k
19. 3k
23. 3k&20bike
24. 6k&20bike
29. 6k
30. 6k
september 12

3. 5k
5. 5k
8. 3k
9. 7k
11. 6k
12. 12k incl 1610-5:59
4x800- 3:04/3:05/3:00/3:07&10min ct
13. 20bike&15min taichi
14. 6k&30min taichi ct
15. 6k
16. 6k&15min ct
17. 10k hilly&30min taichi/str
18. 7k
19. 13k incl 1200/1000/800/1200/1000/400
4:24/3:51/3:18/4:55/4:04/85
& 30min taichi/ct
20. 40min gym
21. 9k incl 10+1-200 av 39.3+35
22. 10k
23. 30min ct
24. 8k incl 10x400 - 1:37/1:33/1:33/1:38/1:38/1:36/1:38/1:40/1:35/1:21k
25. 6k
26. 11k incl 5000m/20:03
27. 6k&45bike
28. 4k&50bike
29. 6k
30. 14k

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