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

My running - July

Date	Contents 1	Contents 2	distance
1.	10 min abs		7
2.	10 min abs	long run day	30
3.	W 46.4 10 min abs	50 bike	0
4.	W 46.7 bp 136/82/58	30 min home gym	4
5.	W 46.4 bp 126/72/60 10 min abs	200/200/200/200-300/300/200-400/400-41/41/41/41/5min/65/62/40/6min/87/84	6
6.	W 46.4 bp 148/88/67	30 minutes home gym	4
7.	W 47.3 bp 154/92/54	10 min abs 1000m aborted time trial at 2:22 600, wind	7
8.	W 47.2 bp 149/96/56	70 bike	0
9.	W 47.0 bp 154/96/55	20 min home gym	4
10.	W 46.8 bp 132/82/50	50 bike	0
11.	W 46.6 bp 149/90/57	5000 at 22:30	10
12.	W 46.8	80 bike	0
13.	W 46.7 bp 132/86/59	10 min abs	13
14.	W 47.2 bp 154/98/56 20 min home gym	2x3x1000 4:15/4:07/4:09//4:03/4:03/4:08	14
15.	W 46.6 bp bp 137/91/57	20 min abs	5
16.	W 47.2 bp 154/96/57 20 min home gym	2x5x300, frame 2min, break 10 min 70/66/66/66/65//65/64/62/65/65	11
17.	W 47.5 bp 154/98/58	10 min abs, 50 bike	0
18.	W 47.3 bp 140/95/55	20 min home gym	4
19.	W 46.9 bp 135/85/55	20k in 1:48:25, hot 10 min abs	25
20.	W 46.1 bp 143/94/53	80k bike 10 min abs	0
21.	W 46.7 bp 128/83/60	10 min abs	9
22.	W 46.8 bp 130/85/56	2x5x300 frame 2:05, break 10 min 65/63/65/62/64//62/64/64/66/64 heavy rain 10 min abs	11
23.	W 46.8 bp 148/97/58	5x200 frame 90 49/45/44/42/40 maximum heart rate 162 20 min home gym	4
24.	W 47.5 bp 146/96/53	20 min home gym 50 k bike	0
25.	W 46.4 bp 139/95/53	10 min abs	4
26.	W 47.3 bp 139/90/54	10 min abs 4x2500 Frame 15 min, 11:39/11:31/11:35/11:31	15
27.	W 46.6 bp 136/91/52	80k bike	0
28.	W 47.5 bp 153/96/53	20 min home gym	5
29.	W bp 154/95/50	2x4x800 3:18/3:13/3:16/3:03//3:16/:3:13/3:14/3:05 frame 6 min, break 7 min 1k jog	16
30.	W 46.9 bp 140/82/58	20 min home gym	9
31.	W bp 138/90/53	55 bike	0
	long/ロングラン	Tests, time trials, races/自己診断、大会
	lactate threshold/閾値	interval/インターバル
		repeats/レペティション