| May'04 |
Stamina,
Speed |
|
|
|
|
|
|
|
|
|
|
| sub.goal |
Good sleeping, recovery
and food |
|
|
|
|
|
|
|
|
|
| date |
|
plan |
|
|
strength |
time (min.) |
distance(km) |
comment/condition |
主観的疲労度(1-5) |
etc |
|
min. |
hrs |
km |
| 5/1 |
Sat |
rest |
|
|
|
|
|
tired |
2 |
|
walking, trekking |
|
| 5/2 |
Sun |
WOC2004 test race(long) in Mizugaki 5.8km/380m
17c |
4 |
68 |
6.0 |
right hamu |
4 |
p |
cross training |
|
| 5/3 |
Mon |
Iks camp stage2 w/o orienteering Murayamaguchi |
3 |
44 |
4.0 |
|
3 |
|
run |
|
| |
|
running
technic training |
2 |
60 |
2.0 |
|
|
|
|
|
| 5/4 |
Tue |
Downhill-O Sekotsuji 3.8km(14ctl) |
4 |
35 |
4.0 |
rain,
good |
3 |
|
|
|
| |
simplifying orienteering Sekotsuji |
2 |
60 |
5.0 |
|
|
|
|
|
| 5/5 |
Wed |
route choice-O(groupe, miyauchi, banba,rika) |
2 |
120 |
7.0 |
rain, left knee pain |
3 |
|
orienteering |
|
| 5/6 |
thu |
gym:squash |
|
2 |
55 |
0.0 |
tired |
3 |
|
total |
|
| |
|
swim walking |
|
|
1 |
50 |
0.0 |
catch cold |
|
|
|
|
| 5/7 |
fri |
squash |
|
2 |
40 |
|
cold |
2 |
|
intensity1 |
|
| |
|
strength training |
|
|
1 |
10 |
0.0 |
|
|
|
|
|
| 5/8 |
sat |
rest/sleep
allday |
|
|
0 |
0.0 |
cold |
|
|
2 |
|
| 5/9 |
sun |
rest/sleep
all day |
|
|
0 |
0.0 |
cold |
|
|
3 |
|
| 5/10 |
mon |
rest |
|
|
0 |
0.0 |
cold |
|
|
4 |
|
| 5/11 |
tue |
gym:strength training(30min)/swim
walking(50min) |
1 |
50 |
|
feel too bad |
3 |
|
total |
|
| |
|
treadmill(HR150-155) 6'00~5'27/km, 7km |
3 |
40 |
7.0 |
cough |
|
|
|
|
| |
|
treadmill(HR120-130)down |
2 |
20 |
1.0 |
|
|
|
|
|
| 5/12 |
wed |
gym:strength training(40min)/swim
walking(20min) |
1 |
60 |
0.0 |
tooo tired |
4 |
|
10km/hr |
6'00 |
min/km |
| |
|
bike(HR130-135), 18.5km |
2 |
50 |
0.0 |
I couldn't run |
|
|
|
|
| 5/13 |
thu |
must
rest |
|
|
|
|
fever |
3 |
|
11km/hr |
5'27 |
|
| 5/14 |
fri |
take
a walk with Chachamaru |
|
1 |
40 |
1.5 |
bad feeling |
2 |
|
12km/hr |
5'00 |
|
| |
|
jog1km, windmill(10 x 60m) |
2 |
25 |
2.0 |
but body is good feeling |
|
|
|
|
| 5/15 |
sat |
WOC2004
test race(middle) in Fuji 3.8km/180m 17c |
|
4 |
41 |
4.0 |
vomit, too bad condition |
3 |
|
13km/hr |
4'37 |
|
| |
|
relay training 2km x 1 |
|
|
4 |
17 |
2.0 |
better than race |
|
|
|
|
| |
|
up & down |
|
|
2 |
30 |
1.5 |
|
|
|
|
|
| 5/16 |
sun |
WOC2004 test race(sprint) in Fuji Q(1.8km)
4place |
4 |
16 |
1.8 |
|
5 |
|
14km/hr |
4'17 |
|
| |
|
final 2.1km/75m disqulified |
4 |
23 |
2.1 |
skip 1 ctrl |
|
|
|
|
| 5/17 |
mon |
rest |
0 |
|
|
|
not sleep so much |
3 |
|
|
|
| 5/18 |
tue |
gym:strength training(30min)/swim
walking(20min) |
1 |
50 |
0.0 |
tired |
3 |
|
10km/hr |
6'00 |
min/km |
| |
|
bike(HR125-130/20min) 9km, squash(10min) |
2 |
30 |
0.0 |
recovered from cold |
not sleep |
|
|
|
| 5/19 |
Wed |
gym:squash(40min)/ swim
walking(20min)/aquabics(45) |
2 |
105 |
0.0 |
|
2 |
|
10km/hr |
6'00 |
min/km |
| 5/20 |
thu |
rest |
|
|
0 |
0.0 |
musical man ma mia |
|
|
|
|
| 5/21 |
fri |
gym:squash |
|
2 |
40 |
0.0 |
|
|
|
|
|
| |
|
strength training |
|
|
1 |
20 |
0.0 |
|
|
|
|
|
| |
|
swim walking |
|
|
1 |
30 |
0.0 |
|
|
|
|
|
| 5/22 |
sat |
aerobics(45min),aquabics(30min) in Tipness,
Ikebukuro |
2 |
75 |
|
training
with misa |
|
|
|
|
| |
|
treadmill(25min 10.5km/h) |
2 |
25 |
4.0 |
|
|
|
|
|
| 5/23 |
sun |
Bounomine
Mountain Marathon Naguri 12km/up700m |
|
4 |
79 |
12.0 |
フラットはOK,登りきつい |
|
|
|
|
| |
|
finish ->event center(down) |
2 |
40 |
5.0 |
ちょうけい靭帯痛み |
|
|
|
|
| 5/24 |
Mon |
rest |
|
|
|
|
|
|
|
|
|
| 5/25 |
Tue |
gym:squash |
|
2 |
30 |
0.0 |
|
|
|
|
|
| |
|
aquabics
+ walking |
|
1 |
65 |
0.0 |
|
|
|
|
|
| 5/26 |
wed |
gym:squash |
|
2 |
30 |
0.0 |
|
|
|
|
|
| |
|
strength training |
|
|
1 |
20 |
0.0 |
|
|
|
|
|
| |
|
bike(HR130-140) |
|
|
2 |
30 |
0.0 |
|
|
|
|
|
| |
|
run to Fujimori(HR160-175) |
3 |
14 |
3.2 |
|
|
|
|
|
| |
|
jog(HR120-130) |
2 |
35 |
4.0 |
|
|
|
|
|
| 5/27 |
thu |
gym:squash/badminton |
|
2 |
120 |
0.0 |
|
|
|
|
|
| |
|
swim walking |
|
|
1 |
30 |
0.0 |
|
|
|
|
|
| 5/28 |
fri |
rest |
|
|
0 |
0.0 |
御徒町で韓国料理 |
|
B |
|
|
| 5/29 |
sat |
Navigation map event set & watch the course |
1 |
180 |
5.0 |
|
|
|
|
|
| |
|
back to the
course |
|
|
2 |
60 |
5.0 |
|
|
|
|
|
| 5/30 |
sun |
Navigation map event 2 patorol the terrain |
1 |
40 |
4.0 |
|
|
|
|
|
| 5/31 |
mon |
rest |
0 |
|
0 |
0.0 |
|
|
|
|
|
|
|
|
0 |
|
2102.0
|
93.1
|
|
|
|
|
|
|
|
|
0.0 |
hrs |
35.0 |
|
|
|
|
|
|
| Strength |
1 |
to HR120 |
|
|
|
|
|
|
|
|
|
|
2 |
HR120~145 |
|
|
|
|
|
|
|
|
|
|
3 |
HR145~ |
|
|
|
|
|
|
|
|
|
|
4 |
HR160~Max |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|