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

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

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