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

東京でのマラソン・陸上・駅伝・・・・・体を鍛えて、環境を守ってエコマラソン

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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Interesting Juergen! I see that you're fond of your 1ks. Try and incorporate threshold and sub threshold work. One's anareobic threshold is just as important if not more than your VO2. And even more so as we get older because VO2 work can be very stressful.

october 2013

1. 10k
2. 12k incl 3x2000 (izumi-no-mori) 7:42/7:37/7:53 frame 12 min
  1. 10k hilly
  2. 30min gym
  3. 5k
  4. 26k
  5. 2x5x300, average 65, frame 90sec.
  6. 40min gym
  7. 11k incl 1200/1200/1000/1000/800/800 - 4:33/4:32/3:44/4:48/2:59/2:55
  8. 5k
  9. 12k, 30bike
  10. 0
  11. 8k hilly
  12. 10k hilly
  13. 5k
  14. 12k incl 600/800/1000/1200/1000/800/600 - 2:16/3:05/3:43/4:33/3:44/2:55/2:03
  15. 40min gym, 143/94
  16. 5k
  17. 3k
23. 3k
24. 5k
  1. 3k
  2. 3k
  3. rest
  4. 3k
  5. 3k
  6. 3k
  7. 5k
october 2012

1. 8k incl 10x400 fr 3min/av 84.5 & 35k bike
2. 6k & 30min taichi/ct
3. 13k incl 6x1000 av 3:47.2 fr 6:30 & 20bike
4. 7k & 50bike
5. 7k & 50bike
6. 12k & 20bike
7. 6k
8. 13k incl 5x1000 av 4:03, last 200 - 40sec & 30min gym
9. 5k
10. 12k incl 1200/1200/1000/1000/800/800
4:27/4:22/3:42/3:41/2:58/2:56 & 20bike
11. 6k & 50bike
12. 8k & 30min gym
13. 5k & 20bike
14. 5k
15. 6k & 20bike
16. 50bike & 15min tcwt
17. 3+14k incl 800/1000/1200/1200/1000/800
2:57/3:43/4:28/4:33/3:51/2:54 (heavy rain)
18: 4k
19. 3k
20. 4&30min tcws
21. 12k oncl turtle 42:09 (crowde)
22. 10k & 20min tcws
23. 5k & 10min ws
24. 13k invl 6x1000 av 3:39.7 fr.6:30
25. 10k hilly & 50buke
26. 6k & 50buke
27. 11k & 50min gym
28. 8k
29. 5&10k, incl 5x1000 (kick after 800 in 3:20) 3:57/3:59/3:58/3:55/3:5330. 4k&20bike
31. 14k incl 5000-19:40
november 2012

1. 7k & 65bike
2. 10k & 20min tcws
3. 10k & 15min ws
4. 7k & 65bike
5. 12k hilly & 30min tcws
6. 5k
8. 5k
9. 5k
11. 10k hilly
12. 11k incl 1800(1200)-> 6:59/4:58-6:55/4:53-6:56/4:52-6:57/4:52
& 35k bike
13. 5&5
14: 4&4&11 incl 1200/1200/1200/800/800/400
4:33/4:31/4:28/2:55/2:54/78
15. 6k & 45gym
16. 6k
18. 3k
20. 5k
21. 6k
23. 5k&45min gym
24. 6k
25. 12k incl 2x5x400 fr 2min/av 87.8
26. 6k
27. 6k
28. 18k incl 5000 - 19:26
30. 5k
december 2012

2. 3k
3. 3k
5. 20k incl 6x1000
3:40/3:39/3:39/3:40/3:43/3:40
6. 8k
7. 12k
8. 7k&60min gym
9. 11k incl Fartlek: 10x600 - hard/moderate: 2:18/2:43/2:18/2:42/2:18/2:40/2:20/2:42/2:19/2:29->24:54 overall
&30min tcwst
10. 13k incl 5x800 av 3:23/fr 6min &30min tcwst
11. 10k
12. 7k
14. 6k
15. 12k
16. 15k incl 5x2x400 fr 120/av: 86.7
17. 15k & 20min tcws
18. 10k
19. 24k incl 600/800/1000/1200/1000/800/600
2:19/3:02/3:46/4:36/3:45/2:58/2:11
20. 8k & 50bike
21. 6k
23. 21k
24. 5k
25. 10k
26. 15k
27. 12k incl 5x2x400 fr 120/av: 86.3
28. 5k&60min gym taichi
29. 5k
january/february 2013

1. 14k incl 2x5x400 fr 2min av 85.5
2. 23k
3. 16k incl 2x5x300 (long breaks) av 61.6
4. 6k & 50bike
5. 6k & 50min gym
6. 24k & 35 bike
7. 11k
8. 5k & 30min taichi/ws
9. 9k
10. 10k & 20 bike
11. 9k incl 10x200 fr 80 av 38.4
12. 60min tcws
13. 7k & 40bike
14. 5k & 20min tcws
15. 6k & 30min tcws
16. 7k
17. 3k
19. 6k
20. 10k incl 2.97k 12:47
21. 7k & 50bike
22. 9k
23. 7k&60min gym/tc
25. 5k hilly
26. 9k
28. 5k hilly
30. 4k
31. 7k

february

1. 3k
2. 2k
3. 15k & 35bike
4. 4k
5. 12k incl 10x400 av 82.9
6. 4k
7. 12k incl 5x800 av 3:20
8. 7k
9. 8k & 20k bike
11. 12k&4k
12. 8k incl 8x400 (sharp turn) av 1:30
13. 6k
14. 10k
15. 7k
16. 7k & 20 bike & 30min gym
17. 23k & 55k bike
18. 9k
20. 5k
23. 3k&20bike
24. 6k
26. 6k
28. 5k
march 2013

1. 5k
2. 15k & 25 bike
3. 12k & 20 bike
4. 6k
5. 11k incl 3x2000 9:15/8:46/8:35
7, 6k run
8. 5k & 25bike
9. 9k
10. 27k incl sihanoukville half, 1:36:07
12. 5k
13. 5k
14. 5k
15. 5k
16. 10k
17. 40min gym
18. 6k
19. 5k
20. 12k incl 2x5x400 av 87.9 fr 2min & 20min str
21. 12k hilly
22. 7k, 1h gym
23. 5k
24. 15k with 4x1609(mile), 6:20/6:18/6:20/6:18, 400 jog, restart at 10min, not as fast as in the old days, but happy!
25. 10k
26. 3k, 10min str
27. 5k
28. 19k, 4700m: 19:58 (Lake Sai)
29. 5k, 45min gym
30. 13k incl 2x5x400 av 86.8, fr 2:00, 20min str
31. 20k av 5:30/k
april 2012

1. 7k
2. 5k
3. 10k incl 3000 (yanase) 13:53
4. I had a great ride today, it is a bit uphill, but I had tailwind. After the 45k on the bike, I went for a 12k run in the hills - 300m straight up - and was about 20min faster than last time (1:33->1:13)! I am really getting over my injury!
5. 50k bike, 12k run, with 2x5x300 average 62,8, frame 90 seconds, happy with my performance!" - 15min str!
6. 50mun gym
7. 24k (1:58)
8. 18k
9. 4k
10. 15k incl 1200/1200/1000/1000/800/800-4:30/4:35/3:43/3:48/3:02/3:02
11. 12k hilly, 45bike
12. 5k, 50bike
14. 21k
15. 9k
16. 10min str
17. 16k incl 600/800/1000/1200/1000/800/600
2:13/2:56/3:44/4:30/3:46/2:57/2:07
18. 6k, 45bike
19. 4k hilly
20. 5k
22. 5k
23. 4k, 40min gym
24. 17k incl 3x2000 trail, 7:50/7:25/7:21
25: 12k hilly 1:17:02
26. 20k bike
27. 45min gym
28. 10k incl 200/200/200/200
300/300/200
400/400
100% rest, 5min between sets
38/40/38/38
58/59/36
82/80
29. 5k/30min w/str
30. 12k incl 3x2000 trail:
6:39/7:29/7:31
may 2013

1. 10k incl 5x1000 av 3:43.4
2. 5k
3. 5k, 20s/w
4. 12k incl 10k palace 40:40
40min gym
5. 40k bike
6. 10k incl 200/200/200/200
300/300/200
400/400
38/37/37/36
59/59/39 (sudden storm/rain)
79/79
7. 6k
8. 16k incl 1600/1200/1000/1000/800/400
6:02/4:34/3:38/3:42/2:51/79
9. 14k incl sengenyama trail 11:85 - 1:09:55, 45bike
10. 11k incl 2x5x400 av 37.7, 33 frame 90sec
11. 50min gym/taichi
12. 27k/5:58
13. 5k
14. 10k incl 2x2400 traill izumi-no-mori 9:53/9:54
15. 9k incl 2x5x400 av 88.7 fr 160sec
16. 12k
17. 6k
18. 21k incl 3x1600 6:33/6:37/6:44
19. 10k
20. 15k incl 2x5x400 av 87.3/fr 2min
21. 7k, 1h gym/taichi
22. 19k incl 600/800/1000/1200/1000/800/600
2:13/2:58/3:43/4:23/3:38/2:48/2:01
23. 5k, 50bike
26. 5k
10k, 50k bike
7k, 20k bike
13k incl 5000 - 19:37
june 2013
1. 45gtm
2. 13k incl 2x5x400 av 86.9/fr 2min
3. 60 bike
4. 5k
5. 13k incl 6x1000
3:39/3:40/3:38/3:39/3:38/3:32 - 25k bike
6. 50k bike
8. 12k hully
9. 15k hilly
10. 7k, 50bike
13. 6k
14. 12k
16. 12k incl 10k soma (hilly) 40:19
17. 50 bike
18. 40min gym
19. 5k
23. 5k
24. 6k
25. 40min gym
27. 12k
28. 5k
29. 40min gym
30. 5k
july 2013

1. 5k, 50k bike
3. 13k incl 2x5x400, 200jog, frame 2:40, av: 83.7
4. 5k
6. 12k incl 2x5x300 av 65.8 fr 90
7. 10k hilly, 60bike
8. 55bike
10. 8k incl 5x800 200 jog, frame 5:30, average 2:56.4
12. 40min gym
13. 6k
14. 4k
15. 12k incl 2x5x400 av 85.8 fr 2:00
18. 30bike
19. 5k, 30bike
20. 30bike
21. 5k
22. 13k hilly
23. 5k
24. 13k hilly
25. 5k
26. 20bike
27. 14k incl 10k wächtersbach 44:22
28. 5k
31. 5k

august 2013
1. 8k incl 5x800 av 2:08.8 fr 4min
6k incl 5x700, 100 jog, frame 4min, average 2:39.8
5k
13k
7k incl 4x200/2x300-200/2x400 - 36/37/38/39 - 58/61/40 - 83/84
5k
5k
10. 5k
11. 15k incl Langd 10k 41:49
12. 10k
13. 10k incl 2x5x400 av 86.7
16. 5k , 35bike
17. 15k incl gedern 10k 42:21
30bike
18. 5k 20bike
19. 13k
20. 3k 20bike
21. 3k
24. 10k
26. 12k
28. 7k
29. 4k
31. 10k, 20 bike

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