月日	距離	内容	タイム	メモ
10/01 火	14.0	2000m×5R(300mJOG)	3:45.4-3:47.2(1:48.2)-3:43.3-3:43.6(1:41.7)-3:44.8-3:42.8(2:30.9)-3:41.7-3:42.5(1:31.9)-3:41.3-3:37.1	151 170
10/02 水	20.1	JOG103分	ave.5:07/km
10/03 木	21.5	JOG108分	ave.5:01/km
10/04 金	20.4	JOG102分	ave.3:53.4/km
10/05 土	18.0	ミドル走16km＋2km	1:02:14-6:49.0 ave.3:53.4/km /3:54.5-3:55.2-3:53.2-3:52.6-3:53.2-3:54.4-3:55.2-3:54.4-3:53.9-3:55.3-3:54.8-3:53.7-3:53.4-3:54.2-3:52.9-3:42.9 3:29.4-3:19.6	150 166
10/06 日	15.0	JOG76分	ave.5:07/km
10/07 月	19.4	JOG100分	ave.5:10/km
10/08 火	40.0	ロング走40km	3:03:38 ave.4:35.5/km 23:11-23:07-23:13-23:01-23:13-22:50-22:50-22:14	心拍132 151
10/09 水	25.7	LSD180分	ave.7:00/km	大山
10/10 木	12.0	JOG67分	ave.5:22/km
10/11 金	18.0	ミドル走16km＋2km	1:02:59.5 ave.3:56.2/km 3:57.2-4:00.3-3:58.9-3:53.7-3:56.6-3:56.3-3:56.9-3:54.9-3:56.4-3:57.6-3:56.4-3:57.2-3:54.2-3:58.6-3:47.2 /3:33.8-3:25. 6:58.8	心拍149 161 160 176
10/12 土	20.0	JOG104分	ave.5:13/km
10/13 日	20.0	JOG105分	ave.5:16/km
10/14 月	30.0	ロング走30km	2:08:13 ave.4:16.4/km 21:33-21:34-21:37-21:27-21:27-20:35	心拍139
10/15 火	10.0	ハイペースPR10km	36:15.3 ave.3:37.5/km 3:38.2-3:37.4-3:37.9-3:38.4-3:38.6-3:38.9-3:40.5-3:37.4-3:39.6-3:28.4 18:10.4-18:04.9	心拍162 174
10/16 水	20.0	JOG103分	ave.5:10/km
10/17 木	20.0	JOG105分　100m×4	ave.5:11/km
10/18 金	18.0	ミドルPR16km＋2km	1:03:36 ave.3:58.5/km 4:00.3-3:59.4-4:01.7-3:57.3-4:00.9-3:57.5-4:01.2-3:57.2-4:03.0-3:58.5-4:04.8-3:56.5-4:00.2-3:55.2-3:55.4 6:53.2 3:31.6-3:21.6	心拍150 164 風4 155 164
10/19 土	20.0	JOG105分	ave.5:14/km
10/20 日	40.0	ロング走40km	2:55:57 ave.4:24/km /22:15-22:15-22:20-22:15-21:59-21:44-21:52-21:17	心拍134 155
10/21 月	29.0	LSD180分 /100m×2	ave.6:11/km
10/22 火	20.0	JOG102分	ave.5:06/km
10/23 水	12.0	坂道インターバル284m×15	67.4〜58.3(1:35.7〜1:31.8)
10/24 木	20.6	JOG106分	ave.5:10/km
10/25 金	20.2	JOG105分	ave.5:11/km
10/26 土	18.0	ミドル走16km＋2km	1:01:35 ave.3:50.9/km 3:46.7-3:51.9-3:53.7-3:51.9-3:51.6-3:52.3-3:50.9-3:50.6-3:51.3-3:51.8-3:51.3-3:51.2-3:50.5-3:52.2-3:53.2-3:44.1 6:48.2 /3:26.8-3:21.3	心拍152 162 159〈174
10/27 日	21.0	JOG109分	ave.5:13/km
10/28 月	20.0	JOG102分/100m×3	ave.5:07/km
10/29 火	30.0	ロング走30km	2:04:30 ave.4:09/km 21:11-20:48-21:01-20:49-20:46-19:55	心拍144 166
10/30 水	12.0	2km×4R(200m JOG)	3:35.0-3:37.6(76.8.)-3:34.3-3:36.9(71.5)-3:37.0-3:34.2(71.2)-3:34.4-3:33.8	心拍155 170 ロード　気温11℃
10/31 木	20.0	JOG107分	ave.5:22/km
走行距離	644.9  km