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 - October

1.	20 bike		0
2.	120/82/54	15 min stretch, 2x200 52/37	5
3.	162/98/65	Half 1:44:30 Full 3:58:17	42
4.	126/79/57 47.6	10 min abs	3
5.	143/95/54 47.5	10 min stretch	4
6.	108/84/67 46.4		5
7.	153/96/54 47.4	10 min abs	10
8.	131/88/52 46.8	30 min home gym	0
9.	148/96/62 47.0	20 min home gym	4
10.	154/93/55 47.5		3
11.	128/86/54 46.7	15 min stretch 5x200 3 min frame 38/39/36/39/37 - max HR 171	5
12.	157/96/57 46.9	55 bike	0
13.	134/87/57 46.7	15 min abs/stretch	3
14.	159/92/53 47.3	2x2500 11:54/11:06	10
15.	153/97/55 47.4	20 min abs stretch	0
16.	129/87/59 46.4	6x1000 6:30 frame 8 min break 4:03/3:59/4:07//4:01/4:10/4:06 15 min stretch	15
17.	131/88/51 46.8	30 min home gym	0
18.	153/92/54 46.9		6
19.	150/94/54	rest	0
20.	161/97/52 47.5 med	10 min stretch 20 bike	3
21.	134/81/54 47.1		15
22.	145/95/52 47.4 118/89/66 after run	2x6x200, frame 2 min break 6 min 43/41/40/38/38/49//38/39/40/40/39/39 10min stretch	10
23.	156/95/52 47.0	10 min abs	0
24.	155/92/52		4
25.			5
26.	166/105-med/run 120/73	4x2500, 11:52/11:39/11:32/11:31, 500 jog 5-6min	16
27.	133/86/62 46.4	20 min abs/stretch	3
28.	150/97 54 46.9	2x6x200, frame 2, break 5, average 43.9, last 37	5
29.	147/94/58 46.9 med		2
30.			5
31.	10k kickboard	8x500-2:17/2:11/2:05/2:09/1:57/1:58/1:58/1:58	14
long/ロングラン	Tests, time trials, races/自己診断、大会		197
lactate threshold/閾値	interval/インターバル
	repeats/レペティション