July '04 |
Stamina
& Speed |
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sub.goal |
Good sleeping, recovery
and food |
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date |
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plan |
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strength |
time (min.) |
distance(km) |
comment/condition |
主観的疲労度(1-5) |
etc |
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min. |
km |
hrs |
7/1 |
Thu |
gym:squash |
2 |
40 |
0.0 |
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walking, trekking |
450.0 |
17.7 |
7.5 |
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table
tennis |
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1 |
90 |
0.0 |
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3 |
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cross training |
1410.0 |
4.0 |
23.5 |
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swim walking |
1 |
30 |
0.0 |
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run |
199.5 |
33.9 |
3.3 |
7/2 |
Fri |
gym:squash |
1 |
40 |
0.0 |
腕にラケット当てる |
2 |
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orienteering |
465.0 |
39.4 |
7.8 |
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swim walking |
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1 |
30 |
0.0 |
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trail run |
0.0 |
0.0 |
0.0 |
7/3 |
Sat |
NT training camp in Fuji |
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男子トップから125% |
3 |
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total |
2524.5 |
95.0 |
42.1 |
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Mddle raceーQ(4.4km) 村山山道口(HRmax177) |
4 |
37 |
4.0 |
くたくた |
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Mddle raceーF(5.4km) |
4 |
48 |
5.0 |
男子トップから135% |
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intensity 1 |
1015.0 |
16.7 |
16.9 |
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G-集合場所 x 2 |
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1 |
30 |
2.0 |
とにかく暑い |
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2 |
894.0 |
24.5 |
14.9 |
7/4 |
sun |
WCup2000
classic course |
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4 |
64 |
5.0 |
HR上がらず途中でやめる |
4 |
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3 |
326.0 |
23.0 |
5.4 |
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relay training(インターバル) |
3 |
50 |
2.0 |
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4 |
289.5 |
30.8 |
4.8 |
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control 設置 |
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1 |
25 |
1.0 |
くたくた |
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total |
2524.5 |
95.0 |
42.1 |
7/5 |
Mon |
rest |
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0 |
0.0 |
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4 |
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7/6 |
tue |
rest 横浜へ |
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喉痛くふらふら |
寝込む |
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10km/hr |
6'00 |
min/km |
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ちゃちゃ丸散歩 |
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1 |
50 |
1.5 |
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12km/hr |
5'00 |
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7/7 |
Wed |
rest 日ごろの疲れが出てきたみたい |
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0 |
0.0 |
喉が痛い、本格的な風邪 |
寝込む |
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13km/hr |
4'37 |
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7/8 |
Thu |
rest |
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0 |
0.0 |
早退 |
寝込む |
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14km/hr |
4'17 |
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7/9 |
Fri |
rest |
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0 |
0.0 |
寝込む |
寝込む |
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7/10 |
Sat |
Adventrure race training in Motosu Lake Kayak |
1 |
60 |
0.0 |
上半身筋トレ? |
3 |
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MTB touring |
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2 |
160 |
0.0 |
村越さんと楽しく |
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7/11 |
sun |
Kirigamine Orienteering Event sealevel 1600m |
4 |
36 |
6.0 |
標高高く疲れてHR上がらず |
4 |
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trekking(30min + 80min) |
1 |
110 |
4.0 |
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7/12 |
Mon |
rest 夜中ちゃちゃ丸散歩 |
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1 |
30 |
1.0 |
少し復活か? |
3 |
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7/13 |
tue |
gym;
strength training(60min) |
1 |
60 |
0.0 |
少しだるい |
2 |
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tredmill(5'27/km, HR140-155) |
2 |
45 |
9.0 |
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run(up & down) |
1 |
10 |
1.0 |
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swim walking(20min) |
1 |
20 |
0.0 |
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7/14 |
Wed |
gym;
strength training(machine/60min) |
1 |
60 |
0 |
久しぶりにフルトレーニング |
3 |
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treadmill(jog pace 5'30/km, 60min) |
3 |
60 |
12 |
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swim walking |
1 |
30 |
0 |
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7/15 |
Thu |
gym;treadmill(1000m/4'17,
400m/90s) |
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4 |
6 |
1.4 |
思ったより走れる |
3 |
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up, down, interval jogging |
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2 |
24 |
5.0 |
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swim walking |
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1 |
30 |
0.0 |
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7/16 |
fri |
rest 王滝村へ移動 その前にマッサージ60min至福の時 |
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0 |
0.0 |
咳ひどい |
2 |
P |
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7/17 |
Sat |
セルフディスカバリーアドベンチャーレース(MTB,run, rever trekk,
kayak; HR150-165) total 25km |
3 |
150 |
4.0 |
だるいが筋肉痛はなし |
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腹痛 |
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MTB touring (松原スポーツ公園-滝越地区) 23km |
2 |
70 |
0.0 |
咳ひどい |
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7/18 |
sun |
御嶽登山(田の原2200m-山頂3067m) すごい強風と寒さ |
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2 |
150 |
5.0 |
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3 |
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7/19 |
Mon |
ちゃちゃ丸散歩 |
1 |
30 |
1.2 |
くたくた |
5 |
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7/20 |
tue |
gym; squash |
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2 |
35 |
0.0 |
疲労感有り |
3 |
E |
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swim walking |
1 |
40 |
0.0 |
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7/21 |
Wed |
gym; squash |
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2 |
35 |
0.0 |
全体の筋肉が疲れている |
3 |
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tamagawa run |
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2 |
25 |
3.5 |
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swim walking |
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1 |
40 |
0.0 |
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7/22 |
Thu |
gym; strength
training(no machine) |
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1 |
40 |
0.0 |
疲れあり |
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bike(HR135-145) |
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2 |
60 |
0.0 |
軽め |
2 |
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7/23 |
Fri |
gym:squash |
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2 |
50 |
0.0 |
疲れあり |
3 |
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7/24 |
Sat |
NT
training camp in Yatsugatake |
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体重い、追い込めず |
4 |
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downhill middle race |
3km/ |
HR160 |
3 |
36 |
3.0 |
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interval training |
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HR160 |
3 |
30 |
2.0 |
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walking to finish area |
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1 |
30 |
2.0 |
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attack
training hr140-150 |
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2 |
40 |
2.0 |
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7/25 |
sun |
sprint
race in Mizugaki |
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4 |
22 |
1.9 |
体が動かない |
5 |
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撤収 |
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1 |
20 |
1.0 |
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7/26 |
Mon |
rest |
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7/27 |
tue |
gym squash(70) |
村越さん登場 |
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2 |
70 |
0.0 |
体の芯が疲れている |
2 |
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strength training(20) |
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1 |
20 |
0.0 |
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7/28 |
Wed |
gym:squash |
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2 |
40 |
0.0 |
睡眠ぐったり |
4 |
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swim walking |
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1 |
30 |
0.0 |
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7/29 |
thu |
gym:squash |
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2 |
50 |
0.0 |
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4 |
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swim walking |
1 |
30 |
0.0 |
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7/30 |
Fri |
rest & massage |
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3 |
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7/31 |
Sat |
Iwanuma-kaigan 2days walm up &down |
1 |
30 |
2.0 |
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3 |
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W21 7.3km |
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4 |
77 |
7.5 |
少し軽くなってきた |
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0.0
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2524.5 |
95.0
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0.0 |
hrs |
42.1 |
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Strength |
1 |
to HR120 |
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2 |
HR120~145 |
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3 |
HR145~ |
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4 |
HR160~Max |
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