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change of pace

-90 Sec @ 5K pace -60 Sec @ Mile pace -30 Sec @ 800 pace -15 Sec @ 400 pace X4

-60 Sec Rest Per Rep -2 Min Rest Between Sets

3K x 2K x 1K

https://www.youtube.com/watch?v=WsOosJauCe0

2017-04-25

  • 2km jog
  • 10km ペース走 39m16s
  • 2km jog

2017-04-26

  • 2km jog
  • 5km interval run
  • 1km job

2017-04-27

  • 15km jog

2017-04-28

  • ?

2017-04-29

  • 2km jog
  • 7km jog(HR65%)
  • 5m rest
  • 6km jog(HR70%)
  • 2km jog

2017-05-02

  • 1km x 5 interval

2017-05-03

  • 12km jog

2017-05-04

  • 8km jog

2017-05-05

休み

2017-05-06

  • 16km 山道

2017-05-07

休み

2017-05-08

  • 11km jog(HR70%)

2017-05-09

  • 2km jog
  • 1km x 5 interval
    • 3’27, 3’38, 3’36, 3’33, 3’35
  • 3km jog

2017/5/14

  1. 2km jog
  2. 5km TT 18’05 (3’37, 3’40, 3’30, 3’40, 3’35)
  3. 1km jog
  4. 100m 坂道ダッシュ x 5
  5. 400m レペ x 3(76”, 76”, 76”)
  6. 2km jog

2017/5/15

  1. 15km jog

2017/5/16

  1. 2km jog
  2. 8km ペース走(3’47, 3’47, 3’48, 3’53, 3’57, 3’48, 3’52, 3’46)
  3. 2km jog

2017/5/17

休み

2017/5/18

  1. 2km jog
  2. 400m x 5 interval(1’08, 1’17, 1’16, 1’18, 1’25) rest 200m(70”)
  3. 400m x 4 interval(1’17, 1’19, 1’26, 1’26) rest 200m(80”)
  4. 5km jog

2017/5/19

  1. 11km jog

2017/5/20

  1. 2km jog
  2. 1000(R 80”) 3’27 3’27 3’32 3’35 3’38
  3. 2km jog

2017/5/21

  1. 15km jog (1km/5’00)

2017/5/22

  1. 2km jog
  2. 1km x 3 ペース走 4’10
  3. 2km jog

2017/5/23

  1. 2km jog
  2. 400m x 10 PR rest 60” (1’23, 1’20, 1’23, 1’22, 1’23, 1’22, 1’20, 1’20, 1’22, 1’24,
  3. 2km jog

2017/5/24

  1. 11km jog (4’40)

2017/5/25

  1. 2km jog
  2. 1km x 8 (3’43 3’43 3’32 3’48 3’47 3’42 3’44 3’46)
  3. 2km jog

2017/5/26

  1. 8km jog (4’40)

2017/5/27

  1. AM 15km jog (4’40)
  2. PM 2km jog
  3. PM 400M x 5 (75” 75” 75” 79” 77” R60)

2017/5/28

  1. 15km jog (4’40)

2017/5/29

休み

2017/5/30

  1. 2km jog
  2. 1km x 5 IT (3’27 3’27 3’28 3’29 3’27 R60)
  3. 2km jog

2017/5/31

  1. 11km jog (4’40)

2017/6/1

  1. 2km jog
  2. 200m x 12 rest 30” ~ 35” (35”5 37”0 37”8 32”5 35”7 38”7 39”3 37”2 37”3 37”7 38”9 37”6

2017/6/2

  1. 11km jog (4’40)

2017/6/3

AM

  1. 2km jog
  2. 6km pace run (3’35 3’38 3’34 3’48 3’433’48)
  3. 2km jog

PM

  1. 11km jog (4’30)

2017/6/4

  1. 15km jog

2017/6/5

  1. 8km jog

2017/6/6

  1. 2km jog
  2. 8km pace run (3’42 3’35 3’31 3’48 3’40 3’37 3’43 3’34)
  3. 2km jog

2017/6/16

  1. 2km jog
  2. 8km pace run (3’43 3’42 3’29 3’42 3’42 3’38 3’39 3’42)