| 05 Juｌｙ |
to
quality, speed orienteering & technic |
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Good sleeping, recovery and food |
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| date |
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plan |
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intensity |
time (min.) |
distance(km) |
comment/condition |
主観的疲労度(1-5) |
etc |
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week total(km) |
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| 7/1 |
fri |
squash 30 + 60 + 15 |
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2 |
105 |
0.0 |
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min. |
km |
hrs |
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| 7/2 |
sat |
ちゃちゃ丸散歩 |
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1 |
50 |
1.5 |
のんびり |
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walking, trekking |
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| 7/3 |
sun |
天覧山スプリント 1.8km +お出かけ |
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4 |
25 |
2.0 |
せいち、コンパスセット、歩測 |
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orienteering |
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| 7/4 |
mon |
rest マッサージへ |
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0 |
0.0 |
だるい |
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run |
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| 7/5 |
tue |
gym; treadmill jog running 5'42/km, up 3-0%
HR130-140 |
2 |
34 |
6.5 |
心地良い |
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cross
training |
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ダッシュ(4'00/km) |
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4 |
2 |
0.4 |
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up & down(walking) |
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1 |
10 |
1.0 |
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| 7/6 |
wed |
squash game 30 + 20 |
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2 |
50 |
0.0 |
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trail running |
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| 7/7 |
thu |
rest |
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0 |
0.0 |
眠い |
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track |
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| 7/8 |
fri |
gym; treadmill 600 + 400 + 200 |
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4 |
5 |
1.2 |
緊張で太もも重い |
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total |
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jog & walking |
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2 |
15 |
2.5 |
午後からお腹ごろごろ |
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squash |
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2 |
60 |
0.0 |
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| 7/9 |
sat |
jog & windprint |
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2 |
25 |
4.0 |
体動く |
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% |
| 7/10 |
sun |
WOC2005 test race sprint Q Shizuoka |
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4 |
19 |
2.0 |
過緊張、体強張る |
睡眠が上手くとれない |
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intenstiy 1 |
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WOC2005 test race sprint F |
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4 |
19 |
2.0 |
top,代表に決定 |
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| 7/11 |
mon |
rest |
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0 |
0.0 |
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2 |
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| 7/12 |
tue |
goldwin outdoor summit in
Kiyosato |
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1 |
70 |
2.5 |
早起き |
2 |
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3 |
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score orienteering |
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3 |
30 |
3.0 |
体よく動く |
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| 7/13 |
wed |
squash, streching |
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1 |
40 |
0.0 |
スカッシュのみ |
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4 |
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| 7/14 |
thu |
gym; treadmill 600 + 400 + 200 |
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4 |
5 |
1.2 |
足、ふくらはぎマッサージ |
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total |
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jog & walking |
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2 |
15 |
2.5 |
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| 7/15 |
fri |
rest |
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0 |
0.0 |
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| 7/16 |
sat |
WOC2005 test race middle 3rd
place |
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4 |
54 |
4.0 |
走りにキレがない |
あまり眠れない |
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| 7/17 |
sun |
WOC2005 test race relay 5th
place |
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4 |
53 |
5.0 |
昨日よりはよく走れる後半失速 |
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walking to start area |
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1 |
15 |
1.2 |
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| 7/18 |
mon |
埼玉県民大会 飯能、中山 MTB |
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2 |
20 |
0.0 |
走らず、賛助金のお願いのみ |
暑い |
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ちゃちゃ丸散歩 |
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1 |
50 |
1.2 |
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| 7/19 |
tue |
rest |
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0 |
0.0 |
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| 7/20 |
wed |
gym;treadmill;uphill running up8% 5'40-5'00/km |
3 |
27 |
5.0 |
体が軽い |
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squash biginners game |
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2 |
60 |
0.0 |
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treadmill uphill run up7%
5'00-4'00/km |
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3 |
10 |
2.0 |
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| 7/21 |
thu |
Shouwa-kinen kouen Tachikawa map running
6-5'30/km |
3 |
65 |
11.0 |
with mina good training |
p |
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| 7/22 |
fri |
squash bignners & lesson |
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2 |
90 |
0.0 |
軽めで終了 |
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| 7/23 |
sat |
Shizuoka Sprint in Shizuoka uni |
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4 |
23 |
2.5 |
先週よりはよく動く |
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Shinrin-Koen in Hamakita |
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4 |
26 |
2.3 |
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jog cool down, cotrol撤収 |
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2 |
40 |
2.0 |
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| 7/24 |
sun |
Aoyama-Kogen
training camp middle |
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4 |
33 |
3.0 |
いまいち重い |
質の悪い睡眠 |
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middle 2 |
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4 |
22 |
1.5 |
ズムがつかめてきた |
頭痛 |
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middle 3 |
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4 |
15 |
1.0 |
planの確認 |
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to start jog |
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2 |
25 |
2.5 |
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| 7/25 |
mon |
rest |
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M |
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| 7/26 |
tue |
rest 台風 |
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台風 |
寝不足 |
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| 7/27 |
wed |
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120 |
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| 7/28 |
thu |
|
120 |
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| 7/29 |
fri |
Aichi training camp |
60 |
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| 7/30 |
sat |
Aichi training camp |
90 |
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| 7/31 |
sun |
Aichi training camp |
60 |
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450.0
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1206.5 |
76.5
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7.5 |
hrs |
20.1 |
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| Strength |
1 |
to HR130 |
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2 |
HR130~148 |
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3 |
HR148~ |
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4 |
HR160~Max |
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