October Running

October was a good month, with weeks averaging 60k, and a lot of speed! The 10k at Takashimadaira leave room for improvement....

1. 11k incl 3x2000 @ izumi, 7:18, 7:13, 7:01 2. 11k
3. 14k incl 2x3x1000, fr 6:30 3:25 3:24 3:21 // 3:22 3:25 3:18
4. 7k
5. 11k incl 10x400 @ 79.8 fr 2min
6. 10min weights
7. 5k
8. 28k incl 3x1600 6:02 5:57 5:55
9. 10min weights
10. mile: 5:25 5x800 2:44.6 fr. 5min
11. 15min weights
12. 11k 10x400 av. 91.6 fr. 2:40
13. 20min weights
15. 13
16. 45min gym
17. 12k incl 3x600@2:00, 1200@3:58
18. 5k
19. 10min weights
20. 11k
21. 12k incl Takashimadaira 10k/38:05
22. 10k
23. 22k
24. 12k, ladder, 2000/7:12 1600/3:36 1200/4:08 800/2:40 400/76 200/38
25. horwill 800, target 84, -18
26. 10k, 3000: 11.00
27. 10min weights
28. 9k
30. 14k incl 10k @ 39:56
31. 11k incl 5k @ 18:15