05 June |
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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6/1 |
wed |
愛知トレーニング1日目 フラッグ設置,切山、野外教育センター周辺 |
2 |
120 |
4.5 |
体がだるい |
4 |
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min. |
km |
hrs |
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6/2 |
thu |
am training with GBR middle 3km, 切山 |
4 |
42 |
3.0 |
中盤のコンピはよくできた。後半疲れる |
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walking, trekking |
150 |
7.6 |
2.5 |
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up & down |
2 |
10 |
1.0 |
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orienteering |
810 |
63.9 |
13.5 |
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pm training wigh GBR middle 花沢 |
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4 |
65 |
5.0 |
ルートチョイス |
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run |
537 |
80 |
9.0 |
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6/3 |
fri |
am training mass start loop x 1 田代 |
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4 |
33 |
3.0 |
最後までパック |
3 |
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cross
training |
580 |
0.0 |
9.7 |
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loop 2 |
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4 |
22 |
2.0 |
後半jog |
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trail running |
23 |
3.0 |
0.4 |
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pm training downhill-middle |
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3 |
60 |
5.0 |
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4 |
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track |
0 |
0.0 |
0.0 |
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6/4 |
sat |
phyisical session |
1 |
40 |
0.0 |
体幹トレーニング |
4 |
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total |
2100 |
154.2 |
35.0 |
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6/5 |
sun |
東大OLK大会 WE;6.5km, up410m |
4 |
70 |
7.0 |
集中して最後まで走れた |
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% |
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up to down(to sart, from finish
area) |
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2 |
70 |
4.5 |
暑い |
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458.0 |
38.5 |
intenstiy 1 |
721 |
20 |
12.0 |
34.3% |
6/6 |
mon |
rest |
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0 |
0.0 |
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4 |
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7.6 |
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2 |
652 |
63 |
10.9 |
31.0% |
6/7 |
tue |
gym;streching, core training |
1 |
60 |
0.0 |
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2 |
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3 |
147 |
20 |
2.5 |
7.0% |
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aqua walking |
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1 |
30 |
0.0 |
relax |
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4 |
580 |
51 |
9.7 |
27.6% |
6/8 |
wed |
rest->親知らず抜歯 |
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0 |
0.0 |
疲れが取れているが体がほてっている |
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total |
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35.0 |
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6/9 |
thu |
gym;streching, core training |
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1 |
45 |
0.0 |
痛みあり |
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6/10 |
fri |
rest; マッサージ |
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0 |
0.0 |
痛みあり |
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6/11 |
sat |
ちゃちゃ丸散歩 |
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1 |
50 |
1.5 |
痛みあり |
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B |
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6/12 |
sun |
稲荷山公園スプリント HR;avr. 169, max177 |
4 |
10 |
1.8 |
体にキレはないがいいコンディション |
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彩の森公園スプリント1;2500 HRavr170, max176 |
4 |
9 |
1.8 |
新鮮。距離感 |
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jog in the park |
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2 |
13 |
2.0 |
久しぶりに走る |
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移動 walking to the park |
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1 |
20 |
1.6 |
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237.0 |
8.7 |
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6/13 |
mon |
jog |
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0 |
0.0 |
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4.0 |
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6/14 |
tue |
gym;streching, core training |
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1 |
40 |
0.0 |
太もも筋肉痛 |
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treadmill;hill-running(up0-8%, 6'00/km, )
HR135-161 |
2 |
42 |
7.0 |
太もも、ふくらはぎ |
3 |
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warming up & down |
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1 |
13 |
1.2 |
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jog |
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2 |
10 |
1.6 |
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6/15 |
wed |
squash game (HR max 135, min.
90) |
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2 |
50 |
0.0 |
足首ひねる |
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treadmill;hill-running(up-5~10%, 6'00~5'00/km,
) HR135-166 |
3 |
26 |
5.0 |
後半つらい |
2 |
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cool down walking |
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1 |
7 |
0.7 |
頭痛薬 |
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6/16 |
thu |
warming up & down walking |
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1 |
13 |
1.5 |
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run |
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1 |
13 |
1.8 |
頭痛なし |
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gym;streching, core training |
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1 |
40 |
0.0 |
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treadmill hill running up-5~6%,
5'42~4'00)HR;min122, max 156, avr. 140-145 |
2 |
55 |
10.0 |
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2 |
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wind sprint HR157 |
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3 |
2 |
0.4 |
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6/17 |
fri |
rest |
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0 |
0.0 |
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6/18 |
sat |
Fuji training Marubi 13;00 start |
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4 |
109 |
10.0 |
左足首痛む。右かかとまめ |
3 |
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6/19 |
sun |
LSD 吾野->自宅 up4-500m 13;00 start |
2 |
120 |
17.0 |
ロードは走りやすい。 |
2 |
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ちゃちゃ丸散歩 |
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1 |
50 |
1.5 |
暑い |
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589.0 |
57.7 |
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6/20 |
mon |
rest |
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0 |
0.0 |
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9.8 |
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6/21 |
tue |
gym;streching, core training |
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1 |
40 |
0.0 |
最初から少し頭痛あり |
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treadmill hill running up-5~8%,
5'42~4'00)HR;avr. 140-150 |
2 |
57 |
10.5 |
だるい疲れ |
3 |
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cool down walking |
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1 |
10 |
0.8 |
ハム |
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6/22 |
wed |
treadmill hill running up-5~10%,
5'27~4'00)HR;avr. 150 |
3 |
26 |
5.0 |
最後少し頭痛。太もも疲労 |
2 |
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up & down walking & jog |
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1 |
15 |
2.0 |
右ハム、デンブ |
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core training |
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1 |
20 |
0.0 |
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6/23 |
thu |
gym;treadmill up-5~6%(6'00~4'00) |
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2 |
30 |
5.0 |
太もも筋疲労 |
2 |
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up & down walking(10min)
& jog(5min) |
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1 |
15 |
1.7 |
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6/24 |
fri |
squash game (30 + 60min) |
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1 |
90 |
0.0 |
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眠れない、3時間 |
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6/25 |
sat |
Aichi training srint-Q 野外教育センター |
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4 |
25 |
2.5 |
通りやすいところを通ること。方向の確認 |
ももだるい |
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sprint-F 亀山城 |
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4 |
43 |
4.5 |
大きなミス2つ。No plan, no see compass |
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6/26 |
sun |
Aichi Junior & high-scholl Championships 瀬戸市定光寺 |
4 |
42 |
4.0 |
フラットはよく走れた |
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pm; interval training 田代 with miyauchi |
4 |
20 |
1.5 |
集中してできた |
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コントロール撤収 |
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1 |
15 |
0.8 |
疲れている |
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448.0 |
36.3 |
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6/27 |
mon |
am;ミドル 黒坂 1legごとwith
murakoshi |
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4 |
60 |
3.0 |
やればできる |
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7.5 |
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pm 3loop relay 亀山城 1-1.5 x 3 |
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4 |
30 |
2.0 |
登りつらい。集中してできた |
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とぼとぼスタートへ戻る |
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1 |
15 |
0.8 |
現在地ロスと |
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loop 3やり直し |
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3 |
20 |
1.7 |
プランあいまいだったところをやりなおして |
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6/28 |
tue |
pool walking + streching |
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1 |
50 |
0.0 |
眠い |
3 |
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6/29 |
wed |
gym squash game 30 + 45 |
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2 |
75 |
0.0 |
久しぶりに熟練者と。筋肉痛(特にふくらはぎ) |
3 眠い |
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6/30 |
thu |
gym;treadmill up-3-1%(4'16/km) HR155-163 |
3 |
13 |
3.0 |
大腿部疲れている。 |
2 |
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up & down walking & run
90-135 |
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1 |
30 |
4.0 |
スピードでない、でもすっきり |
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293.0 |
14.3 |
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2100.0
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154.2
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4.9 |
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hrs |
35.0 |
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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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