| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 12/7/2005 |
Run |
Oda Track |
Interval |
6.0 km |
21:04 |
3:31 |
 |
| 5/17/2006 |
Run |
Oda Track |
Interval |
6.0 km |
22:01 |
3:41 |
|
| 2/1/2006 |
Run |
6 x 1000 intervals |
Interval |
6.0 km |
22:10 |
3:42 |
|
| 1/25/2006 |
Run |
Track |
Time trial |
5.0 km |
19:25 |
3:53 |
|
| 10/30/2005 |
Run |
Imperial Palace |
Mthon pace |
29.6 km |
2:01:49 |
4:07 |
|
| 5/13/2006 |
Run |
Komazawa Laps |
Interval |
7.5 km |
32:30 |
4:20 |
|
| 4/12/2006 |
Run |
Wednesday in Yoyogi - 6k w/up 7 x 800s |
Interval |
6.8 km |
30:05 |
4:26 |
|
| 10/28/2005 |
Run |
To Komazawa 5 laps return |
Lower aerobic |
18.4 km |
1:21:30 |
4:27 |
|
| 11/15/2005 |
Run |
Three Post office loops & two kohta loops. HR from 71% to 78% |
Lower aerobic |
12.2 km |
54:35 |
4:29 |
|
| 11/8/2005 |
Run |
To Komazawa 3 laps return, 2 x Kohta loops |
Lower aerobic |
16.3 km |
1:13:05 |
4:30 |
|
| 5/20/2006 |
Run |
Komazawa Laps |
Interval |
6.5 km |
29:15 |
4:30 |
|
| 11/11/2005 |
Run |
Komazawa & 4 laps |
Interval |
16.2 km |
1:13:04 |
4:31 |
|
| 4/15/2006 |
Run |
Home-Komazawa & 3 laps |
Fartlek |
12.4 km |
56:02 |
4:31 |
|
| 2/28/2006 |
Run |
Komazawa park + 2 laps |
Lower aerobic |
11.9 km |
53:52 |
4:32 |
|
| 2/19/2006 |
Run |
Ome Marathon |
Race |
30.0 km |
2:16:20 |
4:33 |
|
| 1/13/2006 |
Run |
Komazawa Park |
Lower aerobic |
14.1 km |
1:03:58 |
4:34 |
|
| 1/26/2006 |
Run |
Work-Home |
Lower aerobic |
8.4 km |
38:20 |
4:34 |
|
| 1/24/2006 |
Run |
Imperial Palace |
Lower aerobic |
11.7 km |
53:25 |
4:34 |
|
| 11/18/2005 |
Run |
To Komazawa & 3 laps. 2 laps at race pace (4:07) and hit the time right on the nose. |
Lower aerobic |
14.1 km |
1:04:13 |
4:35 |
|
| 4/11/2006 |
Run |
Home-Komazawa & 3 laps |
Upper aerobic |
15.4 km |
1:10:17 |
4:35 |
|
| 3/18/2006 |
Run |
Komazawa Park, 4 laps |
Upper aerobic |
8.3 km |
37:58 |
4:35 |
|
| 1/3/2006 |
Run |
To Komazawa & 3 laps. |
Lower aerobic |
14.1 km |
1:04:27 |
4:36 |
|
| 10/25/2005 |
Run |
To Komazawa 5 laps return |
Lower aerobic |
18.4 km |
1:24:33 |
4:37 |
|
| 12/18/2005 |
Run |
To Komazawa 4 laps return |
Lower aerobic |
16.2 km |
1:14:40 |
4:37 |
|
| 5/3/2006 |
Run |
Oda Track |
Upper aerobic |
21.1 km |
1:37:18 |
4:37 |
|
| 11/2/2005 |
Run |
To Komazawa 5 laps return |
Lower aerobic |
37.3 km |
2:52:06 |
4:38 |
|
| 1/31/2006 |
Run |
Komazawa park + 3 laps |
Lower aerobic |
14.1 km |
1:05:00 |
4:38 |
|
| 12/15/2005 |
Run |
Home-Work |
Lower aerobic |
8.7 km |
40:16 |
4:38 |
|
| 5/30/2006 |
Run |
Home-Komazawa & 4 laps |
Upper aerobic |
16.8 km |
1:17:47 |
4:38 |
|
| 5/2/2006 |
Run |
Three PO loops (two calibrations) |
Upper aerobic |
9.9 km |
46:00 |
4:39 |
|
| 1/17/2006 |
Run |
Komazawa Park, 4 laps |
Tempo |
16.2 km |
1:15:21 |
4:40 |
|
| 5/23/2006 |
Run |
Home-Komazawa & 4 laps |
Upper aerobic |
16.8 km |
1:18:28 |
4:41 |
|
| 5/16/2006 |
Run |
Home-Komazawa & 4 laps |
Upper aerobic |
16.2 km |
1:15:42 |
4:41 |
|
| 11/4/2005 |
Run |
To Komazawa 5.5 laps return |
Interval |
19.1 km |
1:29:30 |
4:42 |
|
| 1/10/2006 |
Run |
Komazawa Park |
Lower aerobic |
14.1 km |
1:06:02 |
4:42 |
|
| 11/13/2005 |
Run |
7 Pettaus & 4 Fultons |
Long |
25.3 km |
1:59:08 |
4:43 |
|
| 2/15/2006 |
Run |
Yoyogi Park |
Lower aerobic |
16.2 km |
1:16:27 |
4:44 |
|
| 11/9/2005 |
Run |
Yoyogi: 7.5km warm up + cool down, 6 laps at 4:07 pace(8:00/lap) |
Mthon pace |
18.9 km |
1:29:09 |
4:44 |
|
| 1/27/2006 |
Run |
Home-Work |
Tempo |
13.8 km |
1:05:12 |
4:44 |
|
| 12/12/2005 |
Run |
Home-Work |
Lower aerobic |
8.9 km |
42:03 |
4:44 |
|
| 5/24/2006 |
Run |
Yoyogi & Track |
Interval |
11.6 km |
55:02 |
4:45 |
|
| 3/24/2006 |
Run |
Programmed workout to Komzawa, three laps and home |
Upper aerobic |
15.6 km |
1:14:06 |
4:46 |
|
| 5/31/2006 |
Run |
Track |
Hill |
3.6 km |
17:18 |
4:49 |
|
| 3/10/2006 |
Run |
Home-Work |
Lower aerobic |
12.9 km |
1:02:14 |
4:50 |
|
| 3/29/2006 |
Run |
Home-Yoyogi park & a few laps. |
Lower aerobic |
13.9 km |
1:07:02 |
4:50 |
|
| 11/6/2005 |
Run |
Around Shimoda |
Long |
27.9 km |
2:15:05 |
4:51 |
|
| 3/11/2006 |
Run |
Home-Bryans house&back-home |
Lower aerobic |
14.6 km |
1:10:35 |
4:51 |
|
| 6/4/2006 |
Run |
NOSH run, Sydney |
Race |
15.0 km |
1:12:46 |
4:52 |
|
| 4/7/2006 |
Run |
Run to Komazawa + 1 lap |
Lower aerobic |
11.0 km |
53:18 |
4:52 |
|
| 1/6/2006 |
Run |
Home-work+intervals at Gaien |
Interval |
13.5 km |
1:05:37 |
4:52 |
|
| 1/18/2006 |
Run |
Yoyogi Park |
Lower aerobic |
16.4 km |
1:19:56 |
4:53 |
|
| 12/2/2005 |
Run |
Imperial Palace |
Lower aerobic |
11.8 km |
57:40 |
4:54 |
|
| 6/6/2006 |
Run |
Adamstown bike path |
Lower aerobic |
15.0 km |
1:13:22 |
4:54 |
|
| 3/14/2006 |
Run |
Komazawa park + 3 laps |
Lower aerobic |
14.2 km |
1:09:36 |
4:55 |
|
| 3/28/2006 |
Run |
Run to Komazawa + 3 laps. |
Lower aerobic |
14.2 km |
1:10:00 |
4:56 |
|
| 12/14/2005 |
Run |
Work-Home |
Lower aerobic |
8.7 km |
42:57 |
4:57 |
|
| 2/25/2006 |
Run |
Komazawa park + 3 laps |
Lower aerobic |
14.1 km |
1:09:30 |
4:57 |
|
| 5/9/2006 |
Run |
Home-Komazawa & 2 laps |
Lower aerobic |
12.1 km |
59:57 |
4:59 |
|
| 6/2/2006 |
Run |
Kannana Loop |
Lower aerobic |
10.8 km |
53:45 |
4:59 |
|
| 3/4/2006 |
Run |
Home-Bryan's |
Lower aerobic |
5.0 km |
25:00 |
5:00 |
|
| 1/20/2006 |
Run |
Home-Work |
Lower aerobic |
10.8 km |
54:06 |
5:01 |
|
| 3/22/2006 |
Run |
Calibration + run back to sento |
Easy |
3.1 km |
15:23 |
5:01 |
|
| 2/22/2006 |
Run |
Yoyogi Park |
Hill |
12.0 km |
1:00:10 |
5:01 |
|
| 6/9/2006 |
Run |
Coffs Walk - Muttonbird Is |
Long |
25.5 km |
2:07:55 |
5:01 |
|
| 5/10/2006 |
Run |
Home-Komazawa & 3 laps |
Interval |
14.3 km |
1:12:08 |
5:03 |
|
| 5/20/2006 |
Run |
Home from Komazawa |
Upper aerobic |
3.8 km |
19:12 |
5:04 |
|
| 6/8/2006 |
Run |
Coffs Bray st-Hwy |
Lower aerobic |
8.0 km |
40:28 |
5:04 |
|
| 2/14/2006 |
Run |
Home-Komazawa and 2 laps |
Lower aerobic |
11.9 km |
1:00:12 |
5:04 |
|
| 11/30/2005 |
Run |
To the park & around, to the track and back to sento |
Lower aerobic |
11.0 km |
55:39 |
5:04 |
|
| 3/7/2006 |
Run |
Komazawa park + 2 laps |
Lower aerobic |
11.9 km |
1:00:20 |
5:05 |
|
| 10/30/2005 |
Run |
Imperial Palace |
Lower aerobic |
5.0 km |
25:15 |
5:06 |
|
| 2/17/2006 |
Run |
Home-Komazawa and 2 laps |
Lower aerobic |
11.9 km |
1:00:54 |
5:08 |
|
| 12/31/2005 |
Run |
Work-Home |
Lower aerobic |
8.0 km |
41:03 |
5:08 |
|
| 3/8/2006 |
Run |
Yoyogi Park |
Lower aerobic |
13.8 km |
1:10:48 |
5:09 |
|
| 4/11/2006 |
Run |
Cool Down - Post office to home & around a little |
Easy |
2.3 km |
12:01 |
5:10 |
|
| 3/17/2006 |
Run |
Home-Work |
Lower aerobic |
8.5 km |
43:41 |
5:10 |
|
| 2/11/2006 |
Run |
Home-Komazawa and 1 lap and back via fruit shop |
Lower aerobic |
10.6 km |
54:25 |
5:10 |
|
| 5/21/2006 |
Run |
Yoyogi Park |
Long |
20.3 km |
1:44:57 |
5:10 |
|
| 3/16/2006 |
Run |
Work-Home |
Lower aerobic |
8.6 km |
44:42 |
5:11 |
|
| 3/15/2006 |
Run |
Track W/out |
Interval |
9.1 km |
47:18 |
5:11 |
|
| 4/14/2006 |
Run |
Home-Work |
Lower aerobic |
8.5 km |
44:12 |
5:12 |
|
| 1/29/2006 |
Run |
Yoyogi Park |
Long |
19.5 km |
1:41:16 |
5:13 |
|
| 5/13/2006 |
Run |
To Komazawa |
Lower aerobic |
3.8 km |
19:48 |
5:13 |
|
| 4/23/2006 |
Run |
Yoyogi Park |
Long |
20.0 km |
1:44:13 |
5:13 |
|
| 3/19/2006 |
Run |
Yoyogi Park [2] |
Long |
24.8 km |
2:09:19 |
5:13 |
|
| 5/20/2006 |
Run |
To Komazawa |
Lower aerobic |
3.8 km |
19:50 |
5:14 |
|
| 1/19/2006 |
Run |
Work-Home |
Lower aerobic |
8.8 km |
46:00 |
5:14 |
|
| 3/4/2006 |
Run |
Bryan's Home via 4 hills repeats at Ohashi |
Hill |
6.5 km |
34:00 |
5:14 |
|
| 4/5/2006 |
Run |
Wednesday in Yoyogi with Coin, Satohi, and Keren |
Lower aerobic |
14.7 km |
1:16:45 |
5:15 |
|
| 1/5/2006 |
Run |
Work-Home + one lap gaien |
Lower aerobic |
9.9 km |
51:53 |
5:15 |
|
| 3/22/2006 |
Run |
All up there was 2 x 1000 and 3 x 2000, but last 2000 was a little easier because I was just calibrating the footpod. |
Interval |
3.5 km |
18:23 |
5:16 |
|
| 12/31/2005 |
Run |
Home-Work |
Lower aerobic |
8.7 km |
45:55 |
5:17 |
|
| 4/9/2006 |
Run |
Yoyogi Park [2] |
Long |
21.9 km |
1:55:50 |
5:18 |
|
| 3/1/2006 |
Run |
Yoyogi Park |
Hill |
10.0 km |
53:00 |
5:18 |
|
| 1/14/2006 |
Run |
Home-Sophia Uni |
Lower aerobic |
8.8 km |
46:40 |
5:19 |
|
| 3/22/2006 |
Run |
Warm up and part of VO2 w/out |
Lower aerobic |
7.4 km |
39:12 |
5:19 |
|
| 12/27/2005 |
Run |
Imperial Palace |
Lower aerobic |
10.0 km |
53:13 |
5:20 |
|
| 4/16/2006 |
Run |
Yoyogi Park [2] |
Long |
22.1 km |
1:57:51 |
5:20 |
|
| 3/9/2006 |
Run |
Work-Home |
Lower aerobic |
10.4 km |
55:12 |
5:20 |
|
| 5/11/2006 |
Run |
Imperial Palace |
Upper aerobic |
11.6 km |
1:02:00 |
5:21 |
|