05 February |
to
quality |
|
|
|
|
|
|
|
|
|
|
|
|
sub.goal |
Good sleeping, recovery and food |
|
|
|
|
|
|
|
|
|
|
|
date |
|
plan |
|
breakfast |
intensity |
time (min.) |
distance(km) |
comment/condition |
主観的疲労度(1-5) |
etc |
week total(km) |
|
|
|
2/1 |
tue |
gym:warming up(walking) |
|
|
1 |
10 |
1.0 |
疲れている |
3 |
|
|
|
min. |
km |
hrs |
|
|
|
up(run; 6'00/km, up 3%) |
|
|
2 |
10 |
1.2 |
|
|
|
|
walking trekking |
221 |
16.1 |
3.7 |
|
|
|
treadmill; jog(5'42/km,up 3% 残り1km5%--3%) |
|
2 |
42 |
7.0 |
|
|
|
|
cross |
920 |
0.0 |
15.3 |
|
|
|
down |
|
|
1 |
10 |
1.0 |
|
|
|
|
track |
0 |
0.0 |
0.0 |
|
|
|
stregth training(no machine) |
|
|
1 |
30 |
0.0 |
|
|
|
|
trail |
0 |
0.0 |
0.0 |
|
2/2 |
wed |
gym;squash bignners class |
|
|
1 |
30 |
0.0 |
4ヶ月ぶりスカッシュ |
|
|
|
run |
411 |
66.9 |
6.9 |
|
|
|
squash game |
|
|
3 |
60 |
0.0 |
くたくた。臀部筋肉痛 |
3 |
|
|
orienteering |
799 |
68.0 |
13.3 |
|
|
|
warming up(run 6'00/km) |
|
|
2 |
5 |
0.9 |
|
|
|
|
total |
2351 |
151.0 |
39.2 |
|
|
|
treadmill; pace run 2km(5'00/km up 6%) |
|
3 |
10 |
2.0 |
|
|
|
|
|
|
|
cool down(walking) |
|
|
1 |
10 |
1.0 |
|
|
|
|
min. |
km |
hrs |
% |
2/3 |
thu |
gym;warming up(walking) |
|
|
1 |
10 |
0.9 |
筋肉痛ひどい |
3 |
|
|
intensity 1 |
816
|
20.6
|
13.6
|
34.7% |
|
|
treadmill;jog pace(6'00-5'42/km, up 3-4%. After
20min, last 10min, 5%/5'00-1km, -5%/4'00 |
|
2 |
60 |
11.0 |
普通に歩くのがつらい |
|
|
|
2 |
867
|
76.1
|
14.5
|
36.9% |
|
|
cool down(walking) |
|
|
1 |
10 |
0.9 |
|
|
|
|
3 |
391 |
21.8 |
6.5 |
16.6% |
|
|
フォームローラ-,pylatis |
|
|
1 |
30 |
0.0 |
|
|
|
|
4 |
277 |
32.5 |
4.6 |
11.8% |
2/4 |
fri |
gym |
|
|
|
0 |
0.0 |
あまりの痛さにrestに変更 |
|
|
|
total |
2351 |
151.0
|
39.2 |
|
2/5 |
sat |
MTB 七国峠-加治丘陵周辺 |
|
|
1 |
180 |
|
筋肉痛やわらぐ |
2 |
|
|
|
|
|
自宅と往復 |
|
|
2 |
30 |
|
登りはつらい |
|
|
|
|
|
|
ちゃちゃ丸散歩 |
|
|
1 |
30 |
1.5 |
久しぶり |
|
|
|
|
2/6 |
sun |
関東リレーME1走C6.34km/330M |
矢板市 |
|
4 |
58 |
7.0 |
思ったよりきれある |
4 |
|
|
|
|
|
|
続いて3走、同コース |
|
|
4 |
60 |
7.0 |
HR上げられず |
|
|
|
|
|
2/7 |
mon |
rest |
|
|
|
|
|
再びオシリ筋肉痛でひどい |
3 |
|
|
|
|
2/8 |
tue |
gym;warming up(walking) 5min+ 5min 6'00/km, 3% |
|
1 |
10 |
1.0 |
|
|
|
|
|
|
|
|
warming up(run 5'42/km, up3%) |
|
|
2 |
10 |
1.7 |
ローイングマシン |
3 |
|
|
|
|
|
|
stregth training,row
machine,pylatis |
|
|
1 |
60 |
0.0 |
チャレンジ |
|
|
|
|
|
|
|
treadmill;jog pace(6'00-5'42/km, up 10min-3%
35min.4% 5 x 3 0--3-0 HR;135-150) |
|
2 |
60 |
10.5 |
後半15分はダウンモード |
|
|
|
|
|
|
|
cool down(walking) |
|
|
1 |
5 |
0.5 |
|
|
|
|
|
|
2/9 |
wed |
gym;squash bignners(30min) + free lesson(120) |
|
2 |
150 |
0.0 |
少し疲れ気味 |
2 |
|
|
|
|
|
|
jog |
|
|
2 |
10 |
1.5 |
ケツ筋筋肉痛 |
|
|
|
|
|
2/10 |
thu |
gym;warming up(walking 5min) |
|
|
1 |
5 |
0.5 |
上半身筋肉痛 |
|
|
|
|
|
|
|
w.up run(5'42/km, up3%) |
|
|
2 |
15 |
2.3 |
|
3 |
|
|
|
|
|
|
interval(800m + 600m + 400m) 4'07/km, up 3% |
|
3 |
7 |
1.8 |
思ったより走れる |
|
|
|
|
|
|
|
interval jog(400m, 300m, 200m) |
|
|
2 |
6 |
0.9 |
だるさがとれた |
|
|
|
|
|
|
|
jog + down |
|
|
2 |
12 |
2.0 |
|
|
|
|
|
|
|
|
cool down(walking) |
|
|
1 |
10 |
0.5 |
|
|
|
|
|
|
|
|
stretching, バランスパッド、ストレッチポール |
|
1 |
30 |
0.0 |
疲れとれた |
2 |
|
|
|
|
2/11 |
fri |
ちゃちゃ丸散歩 with
母 多少アップあり |
|
|
1 |
60 |
2.5 |
|
朝寝坊1 |
|
|
|
|
2/12 |
sat |
Keiyo Sprint O 2.8KM/UP |
|
|
4 |
14 |
3.0 |
体軽い |
|
|
|
|
|
|
|
warming up & down(JOG &
soccer) |
|
|
2 |
40 |
2.5 |
HRは150くらいまで |
|
|
|
|
|
2/13 |
sun |
Waseda OC WE;9.3jm/up300m |
|
|
4 |
55 |
6.0 |
途中棄権 |
|
|
|
|
|
|
|
warming up jog |
|
|
2 |
25 |
2.5 |
左足首内転捻挫 |
|
|
|
|
|
2/14 |
mon |
rest |
|
|
|
0 |
0.0 |
夜風邪引いた |
|
|
|
|
|
2/15 |
tue |
gym 左足くるぶし下、内出血ひどい |
|
|
|
0 |
0.0 |
調子悪く様子見 歩くのOK |
セキ |
|
|
|
2/16 |
wed |
gym;warming up bike(HR135-140) |
|
|
2 |
20 |
0.0 |
久しぶりのバイク |
|
P |
|
|
|
|
strength training new;rowing/leg carl, 中臀筋トレ |
|
1 |
70 |
0.0 |
大腿筋に良い |
|
|
|
|
2/17 |
thu |
gym;bike(HR135-150) 回転数80 |
|
|
2 |
60 |
0.0 |
喉痛い |
|
|
|
|
2/18 |
fri |
gym |
|
|
|
0 |
0.0 |
風邪ぶり返し。熱・喉 |
|
|
|
|
2/19 |
sat |
Fuji training camp 午後から基礎練習;奇跡の森 |
|
3 |
65 |
5.0 |
足は少しつっぱる |
体調× |
|
|
|
|
|
リロケート(ランオブ)トレーニング、ともこちゃんと |
|
2 |
50 |
5.0 |
|
セキ |
|
|
|
|
|
テレインから西の家へjog 雨冷たい |
|
|
2 |
15 |
2.0 |
|
|
|
|
|
2/20 |
sun |
Fuji training camp 村山口林道 ロングレッグ(コンタマップ) |
|
3 |
25 |
3.0 |
プランをきちんと立てて進むこと。 |
3 |
|
|
|
|
|
ナビゲーション &jog |
|
|
2 |
120 |
8.0 |
|
|
|
|
|
2/21 |
mon |
rest |
0 |
|
|
0 |
0.0 |
熱は下がってきた |
|
|
|
|
2/22 |
tue |
gym;warming up walking(5 + 5) |
|
|
1 |
10 |
1.0 |
|
2 |
|
|
|
|
|
warming up run(5'42/km, up 4%) |
|
|
2 |
10 |
1.7 |
足に違和感あり。まだツル感じ |
喉ヒリヒリ |
|
|
|
|
|
strength training machine, no-machine, pyratis |
|
1 |
60 |
0.0 |
|
|
|
|
|
2/23 |
wed |
gym;warming up walking(5 + 5) |
|
|
1 |
10 |
1.0 |
|
|
|
|
|
|
|
warming up run(5'42/km, up 4%) |
|
|
2 |
10 |
1.7 |
|
2 |
|
|
|
|
|
bike training HR145-150 |
|
|
3 |
40 |
0.0 |
バイクに変更 |
|
|
|
|
|
|
bike training HR135-100 down |
|
|
2 |
20 |
0.0 |
モモにくる |
|
|
|
|
2/24 |
thu |
gym;warming up walking(5 + 5) |
|
|
1 |
10 |
1.0 |
|
|
|
|
|
|
|
warming up run(5'42/km, up 3%) |
|
|
2 |
10 |
1.7 |
|
2 |
|
|
|
|
|
strength training no machine |
|
|
1 |
50 |
0.0 |
|
|
|
|
|
|
|
treadmill run jog pace(6'00/km, up 3%)
HR130-135 |
|
2 |
42 |
7.0 |
ゆっくり走る |
|
|
|
|
|
|
最後500Mダッシュ、刺激を入れる |
|
|
3 |
2 |
0.5 |
|
|
|
|
|
|
|
cooling down run +
walking(start, finish) |
|
|
1 |
6 |
0.8 |
|
|
|
|
|
2/25 |
fri |
gym 約10分ことに足に痛みが走る |
|
|
|
0 |
0.0 |
様子を見てやめ |
2 |
|
|
|
2/26 |
sat |
NT training camp middle-A 黒坂 |
|
4 |
46 |
5.0 |
後半走り方つかむ |
下りこわい |
|
|
|
|
|
NT training camp middle-B 黒坂 |
|
3 |
47 |
3.0 |
くたくた |
|
|
|
|
|
|
control picking-down, to start x
2 |
|
|
1 |
40 |
2.5 |
歩いて |
|
|
|
|
|
|
warming up & down(JOG) terrain-accomo. |
|
2 |
20 |
4.0 |
みやうちさんと |
3 |
|
|
|
2/27 |
sun |
NT training
camp ファシュタ-middle |
|
|
4 |
44 |
4.5 |
足気になる。厳しい |
|
|
|
|
|
|
interval O(1.0 x 3) |
|
|
3 |
30 |
3.0 |
追い込んで走れず |
|
|
|
|
|
|
warming up & down |
|
|
1 |
30 |
3.0 |
疲労から集中できないのでとりやめ |
|
|
|
|
2/28 |
mon |
Aichi training 黒坂 planning
with Murakoshi |
|
3 |
50 |
2.0 |
遠くを見ること |
|
|
|
|
|
|
micro route choice training |
|
3 |
45 |
1.0 |
走り方でタイムが違う |
|
|
|
|
|
|
School O 作手村巴小学校 |
|
3 |
10 |
0.5 |
子どもたちと |
|
|
|
|
|
|
撤収、ダウン |
|
2 |
15 |
1.0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|