2013／12

月日

 距離 内容 タイム メモ
12/01 日 10.0   夕）jog　JS20
 54'21"
 avg123,2'57"/91,6'26"/107,5'58"/89,13'45"/116,12'56"/127,5'15"/137,5'04",2'02"
12/02 月 13.6   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 28'05"
23'19"
26'33"
 29",6'52",6'07",6'10",5'58",2'27"
8'27",7'00",6'41",1'11"
3'00"、6'06"、5'52",5'32",5'41",21"
12/03 火 11.3   朝）jog　JS20
昼）jog　JS20
 41'46"
23'02"
 8'29",6'40",6'12",5'49",6'04",6'07",2'25"
8'34",6'44",6'33",1'12"
12/04 水 11.3   昼）jog　JS20
夕）jog　JS20
 23'26"
39'05"
 8'24",6'53",6'54",1'15"、二日酔いの割には動けました。
3'04"、6'17"、5'55"、5'34"、5'42",5'45",5'36",1'13"
12/05 木 4.4   昼）TT　JS20
 22'21"
 8'48",5'11",7'03",1'20"
12/06 金 28.4   昼）峠ラン
 2:53:36
 91'42"/139,81'54"/141
12/07 土 12.0   夕）jog　JS20
 64'51"
 avg134、腰高フォームで気持ちよく走れました。
12/08 日 12.0   夕）jog　JS20
 62'56"
 116、往33'復30'
12/09 月 11.3   昼）jog　JS20
夕）jog　JS20
 25'29"
39'15"
 9'14",7'35",7'20",1'20"
3'04"、6'21"、6'01"、5'39"、5'44",5'44",5'31",1'11"
12/10 火 13.6   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 27'42"
23'43"
25'03"
 34",6'50",6'00",5'54",5'59",2'26"
8'37",7'09",6'47",1'10"
2'44"、5'43"、5'40",5'17",5'19",20"
12/11 水 11.7   朝）jog　JS20
昼）jog　JS20
 40'15"
25'53"
 1'15",6'46",6'23",6'03",5'42",5'54",5'57",2'16"
6'05",5'24",5'09",4'41",4'34"
12/12 木 0.0   お休み
    
12/13 金 9.0   朝）jog　JS20
夕）jog　JS0
 27'49"
26'4"
 28",6'34",5'57",6'13",6'07",2'31"
2'54"、6'07"、5'43",5'31",5'46",22"
12/14 土 14.4   昼）コントロールラン　JS20
 73'01"
 avg144,1'35"/99,5'25"/125,,4'49"/145,4'39"/150,4'07"/158,5'21"/143,4'36"/150,4'21"/152,5'34"/142,4'58"/150,4'32"/152,5'19"/142,4'52"/150,4'49"/156,6'45"/127,1'18"/128、心拍数を4これだけ上げたのは故障からは初めて。
12/15 日 10.0   夕）jog　JS20
 51'25"
 avg133max157,2'37"/92,5'49"/117,5'30"/125,13'10"/131,12'31"/141,5'00"/147,4'51"/151,1'58"/146
12/16 月 15.7   朝）ゆっくりjog　
昼）インターバル
夕）jog　JS20
 26'18"
39'09"
 6'46",1'02",2'12",59",2'16",57",2'09",1'01",2'16",57",5'45",
3'15"、6'24"、6'06"、5'38"、5'34",5'43",5'24",1'05",
12/17 火 9.0   朝）jog　JS20
夕）jog　JS20
 28'11"
27'50"
 29",6'41",6'05",6'12",6'13",2'30"
2'53",6'09",6'25",5'55",6'05",24"
12/18 水 14.0   朝）jog　JS20
昼）TT5'00"　JS20
夕）jog　JS20
 27'33"
26'58"
29'15"
 28",6'37",5'56",6'06",5'57",2'29"
9'10",4'28",5'00",7'01",1'19"
3'02"、6'54"、6'37",6'09",6'08",24"
12/19 木 6.8   朝）jog
夕）jog
 21'04"
 6'37",6'06",6'00",2'21"
3'02",6'26",5'59",6'01",雨の中走る
12/20 金 14.0   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 29'12"
27'36"
26'35"
 32",7'07",6'19",6'28",6'15",2'30"
6'55",5'29",5'22",4'59",4'50"
2'56"、6'23"、5'53",5'29",5'34",21"
12/21 土 30.8   昼）30km走　JS20
 2:45:58
 1'21"/96,5'30"/127,5'18"/133,5'14"/126,5'04"/128,5'19"/129,5'22"/134,5'22"/131,10'31"/143?,5'52"/139?,5'24"/142?,5'14"/157?,5'27"/140,5'18"/130,5'14"/124,5'15"/108?,5'31"/126,5'15"/119,5'24"/123,5'37"/129,6'58"/114,5'05"/120,5'40"/122,5'33"/123,5'28"/129,5'29"/130,5'12"/134,5'27"/135,5'37"/138,5'40"/139,1'13"/122
12/22 日 16.0   夕）jog　JS20
 42'34" 62'36"
 108bpm 124bpm,3'17"/90,7'55"/119,7'09"/109,.24'12"/108,53'38"/126,6'18"/116,2'39"/120,
12/23 月 6.4   夕）jog　JS20
 37'48"
 2'54"/86,6'36",6'13",4'10",5'59",5'29",5'14",1'13"
12/24 火 13.5   朝）jog　JS20
昼）インターバル　JS20
夕）jog　JS20
 29'10"
27'15"
25'55"
 35",7'11",6'14",6'18",6'20",2'32"
6'31",59",2'32",58.3"2'48",58.6",2'24",58.3",2'12",58",5'54"３回目から楽になりました。
2'48",12'00",5'25",5'21",21"
12/25 水 11.5   昼）TT　JS20
夕）jog　JS20
 25'22"
39'59"
 8'22",2'50",5'02",7'49",1'18"
3'32",6'00",6'07",5'47",5'51",5'53",5'41",1'10"
12/26 木 13.6   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 28'02"
24'27"
27'16"
 31",6'47",6'00",6'13",6'02",2'28"
8'34",7'24",7'10",1'18"
3'04",6'24",5'58",5'47",5'42",22"
12/27 金 4.6   昼）jog　JS20
 23'33"
 8'31",7'10",6'43",1'09"
12/28 土 24.2   朝）jog
夕）jog
 52'16"
94'03"
  
12/29 日 31.5   昼）30ｋｍ走　JS20
 2:45:46
 4'16"/105,5'33"/124,5'17"/128,5'11"/132,5'16"/135,5'26"/138,5'07"/136,5'06"/148?,5'09",5'18",5'29",5'17",5'23",5'19",5'22",5'21",5'12",5'12",5'23",5'23",5'25",5'22",5'22",5'16",5'24",5'18",5'16",5'14",5'05",5'05",4'47",3'14"
12/30 月 11.0   夕）jog　JS20
 72'
  
12/31 火 7.5   夕）jog
 45'57"
 5'47",7'03",6'28",9'48",5'04",5'30",6'17"
走行距離
 403.1