June'04 |
Stamina |
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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. |
hrs |
km |
6/1 |
Tue |
gym:squash |
1 |
40 |
0.0 |
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walking, trekking |
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bike(HR140-145) |
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2 |
30 |
0.0 |
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2 |
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cross training |
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treadmill(HR140) |
2 |
12 |
2.5 |
チョウケイ靭帯痛み |
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strength
training(machine) |
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1 |
50 |
0.0 |
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6/2 |
Wed |
gym:squash |
2 |
30 |
0.0 |
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3 |
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orienteering |
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treadmill(HR140) |
2 |
10 |
2.5 |
チョウケイ靭帯痛み |
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total |
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bike(HR140-145) 15.7km |
3 |
40 |
0.0 |
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strength
training(no machine) |
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1 |
20 |
0.0 |
hip,weast, legs |
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intensity1 |
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6/3 |
Thu |
gym:squash,badminton |
2-3 |
90 |
0.0 |
くたくた |
4 |
s |
2 |
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swim
walking |
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1 |
40 |
0.0 |
寝不足 |
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3 |
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6/4 |
Fri |
gym:squash(40min),
aquabics(30min) |
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2 |
70 |
0.0 |
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4 |
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4 |
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swim walking |
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1 |
30 |
0.0 |
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total |
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6/5 |
Sat |
四番金昌寺練習会 |
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0 |
0.0 |
疲労激しく運営のみ |
3 |
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ちゃちゃ丸散歩 |
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1 |
40 |
1.0 |
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6/6 |
Sun |
東大大会 WE(6.4km,
up490m) |
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4 |
60 |
5.0 |
チョウケイ靭帯痛み60分 |
3 |
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10km/hr |
6'00 |
min/km |
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up to start |
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2 |
20 |
1.5 |
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11km/hr |
5'27 |
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to finish from 14 ctl DNF |
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1 |
35 |
1.0 |
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12km/hr |
5'00 |
|
6/7 |
Mon |
rest |
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0 |
0.0 |
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13km/hr |
4'37 |
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6/8 |
Tue |
gym:pool;aquabics(45min),bataashi(300m x
3/40min),swim walking& strength training(40min) |
1 |
125 |
0.0 |
バタ足は久しぶりだがよくできた。 |
2 |
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14km/hr |
4'17 |
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6/9 |
Wed |
gym:strength
training(machine, nonmachine |
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1 |
60 |
0.0 |
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2 |
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bike(HR;135-145) |
sweの地図でコースプラン |
2 |
45 |
0.0 |
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swim
walking |
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1 |
40 |
0.0 |
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6/10 |
Thu |
gym:squash(40min.),
badminton(60min) |
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2 |
100 |
0 |
左膝下、ラケットで強打、うちみ |
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swim walking |
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1 |
30 |
0 |
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6/11 |
Fri |
gym:squash(30min), aquabics(30min),
bike(10min/HR135-140) |
2 |
70 |
0.0 |
くたくた |
4 |
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swim walking |
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1 |
40 |
0.0 |
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6/12 |
Sat |
WOC2004 NT camp in
Fuji |
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チョウケイ一瞬 |
3 |
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sprint x 2 |
こどもの国 |
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4 |
23 |
4.0 |
meeting with shin |
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ランオブ、speaking-O,移動 |
2 |
60 |
4.0 |
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6/13 |
Sun |
speaking O(route pranning) with Emirin |
2 |
60 |
4.0 |
ハム痛み |
4 |
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Middle O(1 to 7 ctl) |
4 |
31 |
2.5 |
短く集中(Hrmax
169) |
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to goal (walking) |
1 |
15 |
0.8 |
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relay training |
4 |
25 |
1.8 |
emi,shihoko |
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6/14 |
Mon |
rest |
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6/15 |
Tue |
gym:squash(30min), strength training(30min) |
1 |
60 |
0.0 |
疲れあり |
3 |
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bike(HR140/35min.) 12.7km相当 |
2 |
35 |
0.0 |
膝違和感 |
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swim walking |
1 |
30 |
0.0 |
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6/16 |
Wed |
gym:stepmachine(55min/HR;140-145) |
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2 |
55 |
0.0 |
swe map route plan |
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strength training(60min) |
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1 |
60 |
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swim walking |
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1 |
30 |
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少し左膝違和感 |
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6/17 |
Thu |
gym:squash |
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2 |
40 |
0.0 |
結構ハード。左膝痛みあり |
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6/18 |
Fri |
gym:squash |
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2 |
40 |
0.0 |
体調悪し |
|
B |
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6/19 |
Sat |
weekend training in saitama part2 七国峠トレイルラン(HR:135-150) ライン&メモリーO |
3 |
110 |
10.0 |
久しぶりに長い時間走る。 |
3 |
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パークO(1-2km X 3,8min/10min/13min) |
4 |
31 |
5.0 |
脱出&コンピ練習 |
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ちゃちゃ丸散歩 |
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1 |
40 |
1.2 |
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6/20 |
Sun |
カヌー練習 名栗湖で村越さんと |
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1 |
120 |
0.0 |
最後は普通にこげた。腰、上半身いたい |
4 |
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6/21 |
Mon |
ちゃちゃ丸散歩
rest |
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1 |
40 |
1.5 |
上半身と太ももひどい筋肉痛 |
4 |
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6/22 |
Tue |
gym:squash, |
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0 |
0.0 |
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6/23 |
Wed |
gym:bike(HR;135-140/45min.), aquabics(45min) |
2 |
90 |
0.0 |
だるい |
3 |
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swim walking |
1 |
30 |
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ゆっくり歩く |
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6/24 |
Thu |
treadmill(HR140-145 5'30/km
5km)やっと筋肉痛なくなる |
2 |
27 |
5.0 |
15分で膝に少し違和感 |
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up& down
run オシリから足を前につき出すフォームを意識する |
1 |
10 |
1.0 |
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swim walking & strength training,
bataashi(900m) |
1 |
60 |
0.0 |
メリハリ |
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strength training(no
machine) |
1 |
35 |
0.0 |
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3 |
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6/25 |
Fri |
ちゃちゃ丸散歩 |
|
1 |
40 |
1.5 |
母と |
2 |
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6/26 |
Sat |
Okumusashi MTB touring 自宅~巾着田(10km?)(HR135-140) |
2 |
40 |
0.0 |
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巾着田~ユガテ~東吾野~天覧山西~武蔵横手~巾着田(20km?)(HR140-160) |
3 |
180 |
0.0 |
かなりハード。 |
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巾着田~高麗峠~自宅(HR120-140/10km) |
2 |
60 |
0.0 |
足がくがく |
4 |
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6/27 |
Sun |
Saitama training MTB:自宅~阿須運動公園(HR130-145/7km) |
2 |
25 |
0.0 |
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パークO(14min/2km、HR150-160)、山O(12min./2km、HR150-160) |
4 |
26 |
4.0 |
筋疲労が先でHR上がらず |
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撤収(800m)、阿須公園~自宅(hr100-130) |
1 |
60 |
0.8 |
くたくた |
4 |
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6/28 |
Mon |
rest |
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3 |
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6/29 |
Tue |
gym:squash, |
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2 |
30 |
0.0 |
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ピラティス、swim walking |
1 |
15 |
0.0 |
relax |
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treadmil(5'40-6min/km, HR145-158) |
3 |
46 |
8.0 |
思うよりHRあがる |
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treadmil up & down HR135 |
2 |
15 |
2.2 |
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3 |
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6/30 |
Wed |
gym:squash |
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1 |
40 |
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楽しい |
2 |
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gym:treadmil(6min/km,
HR130-135, 9km) &jog |
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2 |
60 |
10.0 |
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swim walking, strength
training |
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1 |
25 |
0.0 |
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2946.0
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80.8
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0.0 |
hrs |
49.1
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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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