PON
nζ : CO
Nξ : 33
κΎ :
κΎ :
ΤQOO ΤQOO ΤQOO ΤQOO ΤQOO ΤQOO ΤQOO ΤQOO
2006^09
ϊ | £ | ΰe | ^C | |
---|---|---|---|---|
9/01 ΰ | 0.0 | |||
9/02 y | 0.0 | |||
9/03 ϊ | 42.2 | Monster Marathon |
5hr6min |
{Ι42km©HNͺvΑ½ΜΎ[III |
9/04 | 0.0 | εΉΨAwΨΜΨχΙBXΜCθB |
||
9/05 Ξ | 0.0 | OzΨQΜΨχΙ |
||
9/06 | 15.0 | CP Bridge path jog |
||
9/07 Ψ | 13.0 | CP 1loop B-up |
49:30(27:27, 22:03) |
HR Ave(136, 164) Max 178 |
9/08 ΰ | 0.0 | MetssbγΘ΅I |
||
9/09 y | 18.0 | CP bridge path B-up |
30:22,23:40 |
HR Ave129,155 Max 177 |
9/10 ϊ | 0.0 | tFf[΅! |
||
9/11 | 20.0 | CP@jog |
βΑΖζκͺ²―½΄ΆB |
|
9/12 Ξ | 14.0 | speed play@The Great Lawn |
Target(4:00,3:40,3:20) |
(3:54,3:41,3:29)(3:49,3:42,3:25)(3:48,3:35,3:23) |
9/13 | 13.0 | CP 4M TT |
25:02 |
HR Ave174,Max184 |
9/14 Ψ | 13.0 | CP 1loop slow jog |
||
9/15 ΰ | 0.0 | |||
9/16 y | 35.0 | NYRR Long Run Training #2 |
7:00/M pace |
14MΕEB@@@VS@Boston |
9/17 ϊ | 0.0 | Mooooooooose!!!!!! |
||
9/18 | 13.0 | CP 1loop slow jog |
||
9/19 Ξ | 14.0 | speed play@The Great Lawn |
Target(4:00,3:40,3:20) |
(3:36,3:38,3:19)(3:48,3:33,3:23)(3:55,3:36,3:22) |
9/20 | 13.0 | CP 1loop jog |
||
9/21 Ψ | 10.0 | CP 4M TT |
24:52 |
HR Ave173, Max181 |
9/22 ΰ | 14.0 | CP Bridge Path jog |
||
9/23 y | 0.0 | ΣλθΎ |
||
9/24 ϊ | 0.0 | ©’·’ζ |
||
9/25 | 14.0 | CP jog |
||
9/26 Ξ | 0.0 | ΪΡ[A·°[ |
||
9/27 | 14.0 | speed play@The Great Lawn (0.5M) |
Target(4:00,3:40,3:20) |
i3:44,3:42,3:33)(3:57,3:37,3:20)(3:52,3:39.3:16) |
9/28 Ψ | 13.0 | CP 1loop jog |
||
9/29 ΰ | 0.0 | Mooooooooooose!!!! |
||
9/30 y | 6.0 | 5th Ave Mile Race |
5:11 |
|
s£ | 294.2 km |