My Training - Running in Tokyo/Japan - Marathon/Clubs/Track Races
2024-03-28T11:31:59Z
http://runningintokyo.com/forum/topics/my-training?commentId=1117704%3AComment%3A99324&feed=yes&xn_auth=no
june 2014
1. 9k, 50bike
2. 8k…
tag:runningintokyo.com,2014-07-02:1117704:Comment:107216
2014-07-02T07:03:36.158Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
june 2014<br />
1. 9k, 50bike<br />
2. 8k<br />
3. 5k<br />
4. 7k incl horwill 800 - 200/200/200/200//300/300/200400/400<br />
38/36/38/37//55/59/37//77/83<br />
target 39<br />
5. 5k<br />
6. 5k<br />
7. 60min gym<br />
8. 10k<br />
9. 18k incl 5+6+5x400 average 92.75, frame 2min, last 400 89, jogging shoes!!! happy!<br />
10. 3k, 30min taichi/str<br />
11. 90min gym<br />
12. 5+10k incl 3000m 12:17<br />
13. 8k<br />
14. 12k incl 8 uphills (1min) 1h gym<br />
15. 5k, 25bike<br />
16. 7&13, incl 2000-7:57 2x5x200tailwind fr 2min av 35.8<br />
17. 5k<br />
18. 12k incl 600/800/1000/1200/1000/800/600 av sub…
june 2014<br />
1. 9k, 50bike<br />
2. 8k<br />
3. 5k<br />
4. 7k incl horwill 800 - 200/200/200/200//300/300/200400/400<br />
38/36/38/37//55/59/37//77/83<br />
target 39<br />
5. 5k<br />
6. 5k<br />
7. 60min gym<br />
8. 10k<br />
9. 18k incl 5+6+5x400 average 92.75, frame 2min, last 400 89, jogging shoes!!! happy!<br />
10. 3k, 30min taichi/str<br />
11. 90min gym<br />
12. 5+10k incl 3000m 12:17<br />
13. 8k<br />
14. 12k incl 8 uphills (1min) 1h gym<br />
15. 5k, 25bike<br />
16. 7&13, incl 2000-7:57 2x5x200tailwind fr 2min av 35.8<br />
17. 5k<br />
18. 12k incl 600/800/1000/1200/1000/800/600 av sub 90 per lap<br />
19. 2k, 50bike<br />
20. 50bike<br />
22. 10k, 5+5, 20:55/22:55, 1h gym<br />
23. 5k<br />
24. 3k<br />
25. 15k incl 5000 20:15<br />
26. 7k, 30min gym<br />
27. 10k, 20bike<br />
29. 4k, 30min gym<br />
30. 50k bike
may 2014
1. 6k
2. 9k
3. 50min…
tag:runningintokyo.com,2014-07-02:1117704:Comment:107215
2014-07-02T07:01:00.995Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
may 2014<br />
1. 6k<br />
2. 9k<br />
3. 50min gym<br />
4. 30bike<br />
5. 12k<br />
6. 5k<br />
7. 8k incl horwill 800 - 200/200/200/200//300/300/200<br />
38/37/37/36//57/59/37//79/79<br />
8. 50min gym/taichi<br />
9. 10k incl 3000-12:17<br />
10. 10k, 30min taichi/str<br />
11. 12k incl 5x300 av 62.3//5x200 av 37.8 100%break, 30min taichi/str<br />
12. 12k, 10min str, bp: 137/79<br />
13. 5k, 15min taichi morning weight 48.8<br />
14. 12k incl 1200/1000/1000/800/800/800/400<br />
4:36/3:45/3:45/2:58/2:59/3:02/81<br />
15. 60min taichi/gym<br />
16. 7k incl 1610m/6:24<br />
17. 12k incl hillreps…
may 2014<br />
1. 6k<br />
2. 9k<br />
3. 50min gym<br />
4. 30bike<br />
5. 12k<br />
6. 5k<br />
7. 8k incl horwill 800 - 200/200/200/200//300/300/200<br />
38/37/37/36//57/59/37//79/79<br />
8. 50min gym/taichi<br />
9. 10k incl 3000-12:17<br />
10. 10k, 30min taichi/str<br />
11. 12k incl 5x300 av 62.3//5x200 av 37.8 100%break, 30min taichi/str<br />
12. 12k, 10min str, bp: 137/79<br />
13. 5k, 15min taichi morning weight 48.8<br />
14. 12k incl 1200/1000/1000/800/800/800/400<br />
4:36/3:45/3:45/2:58/2:59/3:02/81<br />
15. 60min taichi/gym<br />
16. 7k incl 1610m/6:24<br />
17. 12k incl hillreps 8x45sec, 1h gym<br />
18. 20k slowly<br />
19. 5k<br />
20. 5k<br />
22. 6k<br />
23. 10k incl 3000 - 11:56<br />
24. 13k incl 8x1min hills<br />
25. 40bike<br />
26. 15k incl 5x300 av 62, fr 120, 5x200 av 37.8 fr 80 windy!<br />
27. 5k<br />
28. 13k incl 5000 20:19<br />
29. 3k, 50bike<br />
30. 4k (hilly), 50bike<br />
31. 13k incl 8x45sec uphills
April 2014
1. 40min gym
2. 5k…
tag:runningintokyo.com,2014-05-02:1117704:Comment:105326
2014-05-02T04:43:36.571Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
April 2014<br />
1. 40min gym<br />
2. 5k, 10min w/s<br />
3. 9k<br />
4. 10k incl 3000-12:32<br />
5. 17k incl 8x1min uphill, 40min gym<br />
6. 5k<br />
7. 21k incl 2x5x400 av 92.1 fr 2min, 10x300 av 66.8 fr 2min weight after sauna 47.00<br />
8. 50min gym, bp: 139/90<br />
10. 21k incl 18x400 (fr 2min, 3 water breaks) av 97.3<br />
12. 13k incl 8x1min hills<br />
13. 20k hills, max 4min/k on flats.<br />
14. 5k<br />
15. 5k<br />
16. 11k incl 1200/1000/1000/800/800/800<br />
4:44/3:59/3:48/3:05/3:09/???<br />
17. 5k<br />
18. 5k<br />
22. 5k<br />
23. 10k incl horwill 800 -…
April 2014<br />
1. 40min gym<br />
2. 5k, 10min w/s<br />
3. 9k<br />
4. 10k incl 3000-12:32<br />
5. 17k incl 8x1min uphill, 40min gym<br />
6. 5k<br />
7. 21k incl 2x5x400 av 92.1 fr 2min, 10x300 av 66.8 fr 2min weight after sauna 47.00<br />
8. 50min gym, bp: 139/90<br />
10. 21k incl 18x400 (fr 2min, 3 water breaks) av 97.3<br />
12. 13k incl 8x1min hills<br />
13. 20k hills, max 4min/k on flats.<br />
14. 5k<br />
15. 5k<br />
16. 11k incl 1200/1000/1000/800/800/800<br />
4:44/3:59/3:48/3:05/3:09/???<br />
17. 5k<br />
18. 5k<br />
22. 5k<br />
23. 10k incl horwill 800 - 200/200/200/200//300/300/200//400/400 target 80 sec<br />
38/38/38/37//59/58/38//81/80<br />
24. 40min gym, bp 140/81<br />
25. 21k incl 3000/12:40-last k: 3:57 - 6+4x400, frame 2:30, av 89.4 bp: 123/64<br />
26. 50min gym<br />
27. 35bike<br />
28. 5k (caught cold)
Yeah, I think I should be a b…
tag:runningintokyo.com,2014-04-05:1117704:Comment:101704
2014-04-05T09:19:30.673Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
<p>Yeah, I think I should be a bit less cryptic about my blog, and even typing it on my I-phone is not a good excuse for that. Actually, I keep track of my weight and blood-pressure, good idea to integrate that into the running blog.</p>
<p>Yeah, I think I should be a bit less cryptic about my blog, and even typing it on my I-phone is not a good excuse for that. Actually, I keep track of my weight and blood-pressure, good idea to integrate that into the running blog.</p>
I also keep a log, but with d…
tag:runningintokyo.com,2014-04-04:1117704:Comment:101412
2014-04-04T07:18:18.918Z
Elliott WR
http://runningintokyo.com/profile/ElliottWR
<p>I also keep a log, but with different information. I write: date, course running surface, start time, weather, temperature, distance, total running time, km/lap times, and start body weight. An example is:</p>
<p>4/14 ジ 3:30 曇り18C 8.3K 38:45:28( 7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86), 75kg </p>
<p>which when written in longhand =</p>
<p>4/04/14 Junsaikoen (park), 3:30 PM, cloudy, 18C, concrete & dirt, 8.3 km, 38:45:28, (7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86), 75kg It is…</p>
<p>I also keep a log, but with different information. I write: date, course running surface, start time, weather, temperature, distance, total running time, km/lap times, and start body weight. An example is:</p>
<p>4/14 ジ 3:30 曇り18C 8.3K 38:45:28( 7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86), 75kg </p>
<p>which when written in longhand =</p>
<p>4/04/14 Junsaikoen (park), 3:30 PM, cloudy, 18C, concrete & dirt, 8.3 km, 38:45:28, (7:43:82 ,7:25:12, 7:42:16, 8:05:32, 7:48:86), 75kg It is a local park with a small lake in the center and about a 1.3km walking path around it & includes the slow jog to and from my house to the park. This lets me consider my total feelings (time of day, temp, weight). </p>
<p></p>
March 2014
1. 8k incl 10x400…
tag:runningintokyo.com,2014-04-03:1117704:Comment:101505
2014-04-03T04:08:44.725Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
March 2014<br />
1. 8k incl 10x400 av 1:51 crowded, 40k bike<br />
2. 4k incl 400/1:34<br />
3. 10k, 50bike<br />
4. 50bike<br />
5. 50bike<br />
6. 3k<br />
7. 4k<br />
8. 4k<br />
9. 12k<br />
11. 10k incl 6x800 av 3:14 200jog<br />
12. 4k<br />
13. 4k, 20bike<br />
14. 10k,<br />
16. 6k, 30bike<br />
18. 10k<br />
19. 4+10k incl 1200/1000/1000/800/800 - 3:39/3:58/4:02/3:09/3:08<br />
20. 6k, 30min tcws<br />
21. 12k, 30min tcws<br />
22. 17k incl 5x800 av 3:11.6/fr 6min<br />
23. 4k<br />
24. 12k incl 2x5x400 av 99.2 fr 2min<br />
25. 13k<br />
26. 5+9k incl 5000/20:53, 30min tcws<br />
27. 13k<br />
28. 5k<br />
29. 13k incl 8x1min hill<br />
30.…
March 2014<br />
1. 8k incl 10x400 av 1:51 crowded, 40k bike<br />
2. 4k incl 400/1:34<br />
3. 10k, 50bike<br />
4. 50bike<br />
5. 50bike<br />
6. 3k<br />
7. 4k<br />
8. 4k<br />
9. 12k<br />
11. 10k incl 6x800 av 3:14 200jog<br />
12. 4k<br />
13. 4k, 20bike<br />
14. 10k,<br />
16. 6k, 30bike<br />
18. 10k<br />
19. 4+10k incl 1200/1000/1000/800/800 - 3:39/3:58/4:02/3:09/3:08<br />
20. 6k, 30min tcws<br />
21. 12k, 30min tcws<br />
22. 17k incl 5x800 av 3:11.6/fr 6min<br />
23. 4k<br />
24. 12k incl 2x5x400 av 99.2 fr 2min<br />
25. 13k<br />
26. 5+9k incl 5000/20:53, 30min tcws<br />
27. 13k<br />
28. 5k<br />
29. 13k incl 8x1min hill<br />
30. 7k<br />
31. 19k incl 5x800 av 3:09.6 fr 6min, 5x400 av 94.4 fr 2:30
february 2014
1. 3k
4. 6k
6.…
tag:runningintokyo.com,2014-04-03:1117704:Comment:101410
2014-04-03T04:08:01.875Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
february 2014<br />
1. 3k<br />
4. 6k<br />
6. 7k<br />
7. 5k<br />
8. 6k<br />
10. 5k, 25bike<br />
11. 8k<br />
13. 6k<br />
14. 3k<br />
15. 6k, 25 bike<br />
16. 20 bike<br />
17. 8k, 20 bike<br />
19- 3&7k<br />
20. 3k<br />
21. 5k incl 6x200 44/45/46/48/49/30<br />
22. 45bike<br />
23. 12k, 10min str<br />
24. 20bike<br />
25. 7k incl 10x400 av 1:48.9<br />
26. 4k<br />
27. 5k<br />
28. 11k
february 2014<br />
1. 3k<br />
4. 6k<br />
6. 7k<br />
7. 5k<br />
8. 6k<br />
10. 5k, 25bike<br />
11. 8k<br />
13. 6k<br />
14. 3k<br />
15. 6k, 25 bike<br />
16. 20 bike<br />
17. 8k, 20 bike<br />
19- 3&7k<br />
20. 3k<br />
21. 5k incl 6x200 44/45/46/48/49/30<br />
22. 45bike<br />
23. 12k, 10min str<br />
24. 20bike<br />
25. 7k incl 10x400 av 1:48.9<br />
26. 4k<br />
27. 5k<br />
28. 11k
january 2014
1. 15k, 55bike
3…
tag:runningintokyo.com,2014-04-03:1117704:Comment:101703
2014-04-03T04:07:14.883Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
january 2014<br />
1. 15k, 55bike<br />
3. 4k<br />
4. 13k, 30bike<br />
5. 20bike<br />
7. 3k, 40min wstc<br />
9. 5k<br />
10. 5k<br />
11. 7k, 10min str<br />
12. 5+5k<br />
13. 10k, 30min stc<br />
14. 5k, 20min taichi<br />
15. 11k<br />
16. 9k<br />
17. 13k<br />
18. 10k incl 3000-13:22, 30min stc<br />
19. 20bike 12k incl 3000 13;42 20min taichi<br />
20. 15k 1:22, felt easy<br />
21. 11k incl 2x5x300 av 68.4, fr 90, 30min strtc<br />
22. 8k<br />
23. 40min gym bp: 143/85<br />
24. 6k<br />
25. 10k
january 2014<br />
1. 15k, 55bike<br />
3. 4k<br />
4. 13k, 30bike<br />
5. 20bike<br />
7. 3k, 40min wstc<br />
9. 5k<br />
10. 5k<br />
11. 7k, 10min str<br />
12. 5+5k<br />
13. 10k, 30min stc<br />
14. 5k, 20min taichi<br />
15. 11k<br />
16. 9k<br />
17. 13k<br />
18. 10k incl 3000-13:22, 30min stc<br />
19. 20bike 12k incl 3000 13;42 20min taichi<br />
20. 15k 1:22, felt easy<br />
21. 11k incl 2x5x300 av 68.4, fr 90, 30min strtc<br />
22. 8k<br />
23. 40min gym bp: 143/85<br />
24. 6k<br />
25. 10k
december 2013
1. 5k
2. 10k, 3…
tag:runningintokyo.com,2014-04-03:1117704:Comment:101702
2014-04-03T04:06:20.597Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
december 2013<br />
1. 5k<br />
2. 10k, 30min str/taichi<br />
3. 9k, 30min str/taichi<br />
4. 5k<br />
5. 12k incl 2x5x400 av 89.8 fr min<br />
6. 9k, 30min str/taichi<br />
8. 30min str/taichi<br />
9. 13k incl 2x3x800 av 3:12.3 frame 4min. 20bike, 30min str/taichi<br />
10. 45min gym<br />
11. 5k incl 1200-4:39/1000-3:53<br />
12. 50min gym<br />
13. 10k incl 8x600 fartlek<br />
2:28/5:39/8:09/11:06/13:36/16:39/<br />
15: 10k incl 3k 13:21, 10min str<br />
16. 50 bike, 10min str<br />
17. 10k incl 3k 13:09, 30min str/taichi<br />
18. 5k 10min str<br />
19. 5k, 30min str/taichi<br />
21. 4k, 20bike<br />
22.…
december 2013<br />
1. 5k<br />
2. 10k, 30min str/taichi<br />
3. 9k, 30min str/taichi<br />
4. 5k<br />
5. 12k incl 2x5x400 av 89.8 fr min<br />
6. 9k, 30min str/taichi<br />
8. 30min str/taichi<br />
9. 13k incl 2x3x800 av 3:12.3 frame 4min. 20bike, 30min str/taichi<br />
10. 45min gym<br />
11. 5k incl 1200-4:39/1000-3:53<br />
12. 50min gym<br />
13. 10k incl 8x600 fartlek<br />
2:28/5:39/8:09/11:06/13:36/16:39/<br />
15: 10k incl 3k 13:21, 10min str<br />
16. 50 bike, 10min str<br />
17. 10k incl 3k 13:09, 30min str/taichi<br />
18. 5k 10min str<br />
19. 5k, 30min str/taichi<br />
21. 4k, 20bike<br />
22. 10+5, 10min str<br />
23. 10k, 10min str<br />
24. 5k+4k<br />
25. 15+4k, 20bike<br />
26. 6k, 20bike<br />
27. 30k(3 runs)<br />
28. 5k, 20bike<br />
29. 7k, 20bike<br />
30. 20bike<br />
31. 10k, 20bike
november 2013
1. 7k
0.k
5k
9k…
tag:runningintokyo.com,2013-12-01:1117704:Comment:100774
2013-12-01T02:55:17.499Z
juergen wittstock
http://runningintokyo.com/profile/spiridon
november 2013<br />
1. 7k<br />
0.k<br />
5k<br />
9k<br />
10k, 10min str<br />
10k incl 6x1000 av 4:21.5<br />
5k, 10min str<br />
45k bike, 20min str/taichi<br />
rest<br />
5k, 30min str/taichi<br />
11k incl 2x5x300 fr 90 av 69.8 (still injured), 30min str/taichi<br />
5k, 30min str/taichi<br />
10k incl 1200/1200/1000/1000/800/800<br />
40min gym<br />
6k, 30min str/taichi<br />
rest<br />
16k incl 3x5000 - 22:20/22:40/21:00<br />
4k, 30min str/taichi<br />
40min gym<br />
5k, 20bike, 30min str/taichi<br />
12k incl 5x400(94.6), 5x300(68.6) break 30 sec, 30min str/taichi<br />
5k, 30min str/taichi<br />
5k, 30min…
november 2013<br />
1. 7k<br />
0.k<br />
5k<br />
9k<br />
10k, 10min str<br />
10k incl 6x1000 av 4:21.5<br />
5k, 10min str<br />
45k bike, 20min str/taichi<br />
rest<br />
5k, 30min str/taichi<br />
11k incl 2x5x300 fr 90 av 69.8 (still injured), 30min str/taichi<br />
5k, 30min str/taichi<br />
10k incl 1200/1200/1000/1000/800/800<br />
40min gym<br />
6k, 30min str/taichi<br />
rest<br />
16k incl 3x5000 - 22:20/22:40/21:00<br />
4k, 30min str/taichi<br />
40min gym<br />
5k, 20bike, 30min str/taichi<br />
12k incl 5x400(94.6), 5x300(68.6) break 30 sec, 30min str/taichi<br />
5k, 30min str/taichi<br />
5k, 30min str/taichi<br />
50bike<br />
5k, 30min str/taichi<br />
rest<br />
6k<br />
5k, 30min str/taichi<br />
11k incl 2x5x300m, fr 90, av 67.7<br />
rest