2014／01

月日

 距離 内容 タイム メモ
1/01 水 25.0   朝）フォーミングアップ
朝）１０ｋｍ走
夕）jog　JS20
 10kmレース前
46'58"
66'41""
 15'00",5'25",21'05",5'10",5'06",6'02",5'18",3'34"
1/02 木 17.0   夕）jog　JS20
 94'27"
 往50'30"復33'57"
1/03 金 18.0   夕）1.25ｋコントロールラン　JS20
 94'30"
 7'02"/120,6'13"/140,5'39"/153,6'45",6'09",,5'43",,6'54",,6'17",,5'46",7'06",6'14",,5'40",7'05",6'13",5'45",
1/04 土 13.5   夕）jog　JS20
 79'36"
 14'01"/96,5'49"/111,5'29"/112,22'59"/150?5'37",5'31"5'38",5'34"3'05"
1/05 日 15.7   朝）jog　JS20
夕）jog　JS20
 51'29"
43'32"
 18'45",6'22",11'14",5'58",5'31",3'40"
12'43",4'41",10'08",4'45",11'16"
1/06 月 13.5   朝）jog
昼）260mインターバル
夕）jog　JS20
 33'22"
27'19"
27'09"
 46",8'27",7'02",7'12",6'54",3'00"
7'04",58.6",2'11",57.4",2'27",57.5",2'26",57.3",2'21",56.5"6'04"２週間前より１秒速くなった
3'01",6'15",5'58",5'40",5'52",25"
1/07 火 11.4   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 23'21"
25'45"
21'11"
 7'15",6'51",6'35",2'41"
9'54",7'39",6'55",1'17"
2'49",6'28",6'09",5'45"
1/08 水 4.4   昼）TT
 27'17"
 8'57",9'10",7'46"1'23"雨だと思って油断していました。
1/09 木 13.6   朝）jog　JS20
昼）jog
夕）jog
 28'29"
25'25"
28'38"
 ３２”、６’５９”、６’０９”、６’１９”、６'07",2'24"
9'15",7'32",7'18"1'21"
3'19",6'45",6'17",5'55",5'59",24"
1/10 金 33.5   昼）30km走
 2:40:44
 1'12",5'38",5'26",5'14",4'51",5'00",5'10",5'13",5'08",5'25",5'42",5'26",5'13",5'25",5'06",5'10",5'10",5'13",5'20",5'09",5'27",5'58",5'14",5'04",5'26",5'24",5'19",5'02",5'15"5'16",4'56",1'14"
1/11 土 8.8   夕）jog
 51'24"
 avg109　かがやき通りで２号線まで立命前、田上IC前を通って帰宅。気持ちよく走れました。
1/12 日 7.0   夕）jog
 38'38"
 avg108
1/13 月 14.5   昼）成人駅伝3kg
夕）jog　JS20
 12'34"/3km
35'24"
 avg148/max155,
avg122,max138,17'55"/117,17'39"/127
1/14 火 13.6   朝）jog　JS20
昼）jog　JS20
夕）jog　JS20
 28'49"
24'21"
28'42"
 34",6'53",6'33",6'07",6'11",2'30"
9'05",7'06",6'59",1'11"
3'13",6'25",6'24",6'07",6'09",24"
1/15 水 11.3   朝）jog
昼）jog
 42'32"
23'47"
 1'45",7'15",6'41",6'21",5'53",12'10",2'28"
8'33",6'56",6'52",1'25"
1/16 木 6.7   夕）jog
 40'52"
 3'09",6'34",6'12",5'49",5'57",6'01",5'48",1'22"
1/17 金 11.4   朝）jog　JS20
昼）jog　
夕）jog　JS20
 20'52"
22'16"
20'10"
 6'33",6'02",5'53",2'23"
8'09",6'36",6'24",1'06"、最高タイム更新
3'00",6'13",5'47",5'10"
1/18 土 10.5   昼）8kmペース走
 47'41"
 avg140/max160,8'41"/118,4'19"/138,4'37"/143,4'26"/146,4'16"/146,4'13"/144,4'24"/147,4'25"/152,4'02"/157,4'17"/135,
1/19 日 17.0   昼）jog　伊勢佐木町往復
 97'05"
 3'21"/101,6'00",5'54"/115,5'42"/119,67'04"/125,24'54",7'34"/121,5'57"/126,16'47",6'05",3'44"
1/20 月 13.6   朝）jog　
昼）jog
夕）jog
 27'50"
26'36"
27'52"
 33",6'49",5'58",6'00",6'02",2'29"
9'49",7'45",7'32",1'30"
3'16",6'36",6'12",5'41",5'44",23"
1/21 火 6.8   朝）ｊｏｇ
夕）jog
 23'09"
22'28"
 7'04",6'40",6'39",2'45"
3'11",6'53",6'20",6'05",
1/22 水 14.0   朝）jog　
昼）ＴＴ
夕）jog
 27'59"
28'21"
28'05"
 ２８”、６’４１”、６’０５”、６’１５”、６’25",2'25"
8'42",4'48",5'20",8'09",1'24"、脱カーボ最終日。流石に遅い。
3'06",6'43",6'13",5'50",5'50",23"
1/23 木 6.8   朝）jog
昼）jog
 19'51"
21'44"
 6'02",5'50',5'43",2'15"
3'27",6'27",6'10",5'40"
1/24 金 13.6   朝）jog　
昼）jog
夕）jog
 27'51"
27'04"
27'47"
 31",6'40",5'59",6'10",6'02,2'29"
10'01",8'02",7'30",1'30"
3'07",6'34",6'14",5'46",5'46",21"
1/25 土 5.4   夕）jog　叩き１ｋｍ
 29'51"
 2'51",6'27",10'03",4'06",5'13",1'10"、叩きkm4'06"、up不足か、１ｋｍが辛かった。
1/26 日 42.2   若潮マラソン
 3:16:59
 50-59歳の部３６位／１３４０人
1/27 月 7.5   夕）jog
 41'23"＋α
 3'14",6'33",6'15",6'00",6'05",6'04",5'56",1'15"
1/28 火 14.4   朝）jog
昼）jog
 28'47"
25'07"
32'06"
 ３１”、７’０１”、６’１５”、6'16",6'23",2'22"
9'02",7'28",7'17",1'20"
3'02",6'18",6'34",9'45",5'40",23"
1/29 水 11.9   朝）jog
昼）jog　JS20
夕）jog　JS20
 21'46"
28'05"
20'38"
 6'35",6'17",6'19",2'36"
9'06",4'45",5'19",7'35",1'21"
2'54",6'25",5'55",5'24",
1/30 木 18.0   朝）jog　JS20
昼）jog　JS20
夕）jog　js20
 44'33"
23'06"
38'10"
 2'32",7'54",6'46",6'25",6'03",6'09",6'12",2'31"
8'19",7'03",6'30",1'13"
3'07",6'43",6'17",2'42",6'02",6'13",5'52",1'05"
1/31 金 11.2   朝）jog　JS20
昼）jog　JS20
 42'44"
23'19"
 １’２２”、７’５１”、６’４４”、６’１４”、５’５５”、６'05",2'25"
15'07",6'28",1'43"
走行距離
 431.8