APR '04			Stamina, Speed
sub.goal		Good sleeping, recover and food
date		plan			strength	time (min.)	distance(km)	comment/condition	主観的シュカンテキ疲労ヒロウ度ド(1-5)	etc		min.	km	hrs
4/1	Thu	rest						spa. Not much sleep	3		散歩サンポ、登山トザン	90.0	7.0	1.5
4/2	Fri	VO2MAX test in Okaya, Nagano"Skate no Mori Center"			1	45	0.0		4		クロストレーニング	1485.0	0.0	24.8
		vo2max/LT test			4	20	4.0				トラック	0.0	0.0	0.0
4/3	Sat	Inariyama Park Ohanami Sprint 2km(9'54), 2.5km(12'01)			4	21	4.5		4		ラン・トレッドミル	606.0	92.4	10.1
		jog(2km)			2	10	2.0				トレイルラン	26.0	4.8	0.4
		swim walk			1	40	0.0	so tired			オリエンテーリング	322.0	30.0	5.4
4/4	Sun	rest				0	0.0	headach, full rest	3	B	total	2529.0	134.2	42.2
4/5	Mon	rest									In
4/6	Tue	gym:treadmill(50min.10km/5'27pace)			2	50	10.0	Hum pain			1	1170	14	19.5
		muscle training(weight + non)			1	50	0.0				2	966.0	64.5	16.1
		Squash			2	40	0.0				3	265.0	32.1	4.4
4/7	Wed	gym:treadmill/build up(30min.6km 2km/5'27, 2km/5'00, 1km/4'37, 1km/4'17)			3	30	6.0				4	128.0	24.1	2.1
		muscle training(weight + non)			1	30	0.0					2529.0	134.2	42.2
		bike HR135-143(12.km)			2	40	0.0				10km/hr
		Squash			2	40	0.0				11km/hr	6'00		min/km
4/8	Thu	gym:treadmill(20min.3km)			2	20	3.0				12km/hr	5'27
		muscle training(weight + non)			1	50	0.0					5'00
		badminton			2	20	0.0	くたくた			13km/hr
		Squash			3	40	0.0				14km/hr	4'37
4/9	Fri	gym:Aerobike(HR135)			2	40	0.0					4'17
		Squash			2	30	0.0	くたくた	3
4/10	Sat	Kinshoji Orienteering Training(2.7km/）			3	48	3.0	頭痛ズツウひどい	3	1
		jog to terrain			1	50	6.5	歩アルいたり走ハシったり
4/11	Sun	MTB Biginer's school　乗ノり方カタ、ツーリング			1	180	0.0			2
		MTB home <->city(14km)			1	65	0.0	全体ゼンタイにだるい	2
4/12	Mon	rest				0	0.0
4/13	Tue	gym:treadmill(50min.10km/5'27pace)			2	55	10.0	久ヒサしぶり走ハシれて気持キモちい	3
		muscle training(weight + non)			1	60	0.0	体幹タイカン中心チュウシン
		swim(walking;HR120)			1	30	0.0				1
4/14	Wed	gym:treadmill(1km/4'17pace)			4	4	1.0	左右サユウももの張ハりあり	3		2
		jog, down			2	16	2.0	体カラダは楽ラク	寝ネ不足フソク		3
		piratis(back bridge, base)			1	20	0.0				4
		Aquabics			2	45	0.0
		swim(walking)			1	30	0.0
4/15	Thu	gym:aerobikel(20min.)			2	20	0.0		3
		gym:treadmill(1km/4'17pace)			4	4	1.0		3
		jog, down			2	10	1.0
		muscle training(weight + non)			1	50
		Badminton			2	40
4/16	Fri	rest				0	0.0	relaxed time	2
		Massage 60min. Footcare 30min						hamに張ハりあり
4/17	Sat	Model Event, Ichinomiya, Chiba			3	40	3.5	hot day	2	1
		st-event center			1	60	6.0	back pain
4/18	Sun	Keiyo-Event, Middle test race1for WOC2004			4	40	6.0	ナビが追オいつかない	4	3,S
		park-O			2	25	3.0	for cool down
4/19	Mon	rest				0	0.0
4/20	Tue	gym:treadmill(6-5'27pace, HR135-140)			2	53	9.0		3
		muscle training( non), squash			1	50	0.0		右ミギハム
		swim(walking)			1	15	0.0
		aerobike(HR135-140, 15km)			2	45	0.0
4/21	Wed	run(gym-Fujimori field 4km HR120-125)			2	30	4.0	くたびれた。	3
		run(1.6km/fujimori HR145-160)			3	12	1.6	外ソトを走ハシるのは	むくみ
		run(1.6km/fujimori HR171-176)			4	10	1.6	気分キブンがいい	右ミギハム
		muscle training(weight + non)			1	80	0.0
		Squash			2	20	0.0
4/22	Thu	gym:treadmill(40min.8km/5'00pace)			3	40	8.0	ham	4
		jog(1km,8min)			2	8	1.0
		muscle training(weight + non), swim walking			1	45	0.0
		Squash(30min),			2	30	0.0
4/23	Fri	gym:strength training/swim walking			1	50			2
		aquabics			2	30
4/24	Sat	rest				0	0.0	much stress	1
4/25	Sun	rest　四万シマン温泉オンセンへ　散策サンサク			1	30	1.0		1
4/26	Mon	rest
4/27	Tue	gym:treadmill(warming up)			2	11	2.0	good run	3
		gym:treadmill(55min.10km/5'27pace HR145-157)			3	55	10.0
		muscle training(weight + non)			1	60	0.0
		swim walking			1	30	0.0
4/28	Wed	gym:run jog to trackfield from gym			2	35	4.0		3
		peace run(HR160-172)			4	13	3.2	90-95%
		muscle training(non weight)			1	50	0.0
		Squash			2	20	0.0
4/29	Thu	NT training camp with Ikis							3
		technical w/o compass(4.6km, 16c) Sekotsuji HR140-159 ave.136			2-3	71	5.0	地図チズをよく読ヨむ
		parking <->terrain			2	35	3.5	ももに張ハり,
		running test(1.4km x 2) HR:max172			4	16	2.8	2周目ペースダウン
4/30	Tue	Easy techinical (3-4.6km) Murayama　HR135-160 av.135			2-3	77	5.0	最後サイゴ疲ツカれた	4
				0		2529	134.2
				0.0	hrs	42.2
Strength	1	to HR120
	2	HR120~145
	3	HR145~
	4	HR160~Max