Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
12/14/2003 Run
Home to Yoyogi, 3 laps, return
 Long 18.3 km 1:36:27 5:16
12/13/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 52:30 4:46
12/10/2003 Run
Oda Track
 Interval 1.0 km 3:18 3:18
11/29/2003 Run
Stock standard Kannana dori loop. Bad time of day and bad weatehr for it. Umbrellas galore.
 Lower aerobic 11.0 km 53:19 4:50
11/27/2003 Run
To Rinshi, two laps & home..
 Lower aerobic 5.8 km 32:00 5:32
11/21/2003 Run
Komazawa dori via the Meguro post office. Two repeats of the Meguro dori hill, not at hard pace.
 Lower aerobic 7.0 km 38:15 5:28
11/11/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 51:35 4:41
11/10/2003 Run
Rinshi, 3 laps
 Easy 7.5 km 42:24 5:40
11/9/2003 Run
Home to Yoyogi, 7 laps and return.
 Long 31.4 km 2:49:45 5:25
11/6/2003 Run
Shortcut of Komazawa loop (right at Meguro P.O), then down to Yamate dori, then to Meguro dori, up to Hanabusa dori, then 6 x hill repeats, then home via Fudomae.
 Hill 2.3 km 10:27 4:35
11/5/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 50:10 4:33
11/4/2003 Run
Kannana loop + to rinshi, 1 lap, home
 Lower aerobic 15.1 km 1:16:08 5:02
11/3/2003 Run
Rinshi 4 laps
 Easy 9.2 km 50:08 5:27
10/31/2003 Run
Rinshi
 Easy 5.8 km 31:07 5:22
10/31/2003 Run
Kannana Loop
 Lower aerobic 12.0 km 55:10 4:36
10/29/2003 Run
Rinshi
 Easy 5.8 km 33:00 5:42
10/28/2003 Run
Kanana loop + otorijinja to Aobadai beside river & return
 Lower aerobic 16.8 km 1:20:17 4:47
10/27/2003 Run
Kannana Loop
 Easy 11.0 km 53:01 4:50
10/25/2003 Run
Kannana Loop
 Lower aerobic 17.2 km 1:29:08 5:11
10/22/2003 Run
Yoyogi Park
 Lower aerobic 19.7 km 1:32:52 4:44
10/21/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 51:11 4:40
10/20/2003 Run
Home to Komazawa dori (turn right at post office in Meguro dori) & home + 2 repeats of Meguro dori hill.
 Easy 7.5 km 43:28 5:48
10/15/2003 Run
Kannana/Komazawa loop via Meguro River return
 Easy 8.5 km 42:52 5:03
10/12/2003 Run
Home to Yoyogi, 4 laps of 3.15k loop, home.
 Long 25.1 km 2:13:26 5:19
10/11/2003 Run
Yoyogi Park
 Lower aerobic 12.0 km 59:43 5:00
10/7/2003 Run
Kannana dori loop + cool down
 Tempo 12.2 km 56:20 4:38
10/6/2003 Run
Home to Rinshi, 3 laps, exercises, home
 Easy 7.5 km 42:52 5:43
10/4/2003 Run
Yoyogi Park
 Lower aerobic 15.2 km 1:11:50 4:44
9/29/2003 Run
Rinshi
 Easy 7.5 km 44:48 5:59
9/21/2003 Run
Yoyogi Park
 Long 25.8 km 2:12:05 5:08
9/20/2003 Run
Yoyogi Park
 Lower aerobic 12.7 km 1:07:32 5:21
9/17/2003 Run
Rinshi
 Easy 12.5 km 1:12:00 5:46
9/15/2003 Run
Rinshi
 Easy 9.0 km 56:35 6:18
9/12/2003 Run
Komazawa Olympic Park
 Lower aerobic 8.5 km 42:42 5:01
9/10/2003 Run
Komazawa Olympic Park
 Easy 2.1 km 10:50 5:06
9/4/2003 Run
Megurogawa; Lawson Hill
 Hill 9.0 km 54:00 6:00
9/3/2003 Run
Rinshi
 Lower aerobic 9.2 km 48:26 5:16
9/1/2003 Run
Rinshi
 Easy 7.5 km 41:52 5:35
8/28/2003 Run
Rinshi
 Easy 7.5 km 41:40 5:34
8/27/2003 Run
Yoyogi Park
 Lower aerobic 15.6 km 1:19:03 5:05
8/26/2003 Run
Kannana Loop
 Lower aerobic 21.7 km 1:43:31 4:47
8/24/2003 Run
Yoyogi Park
 Easy 15.0 km 1:26:14 5:45
8/23/2003 Run
Rinshi
 Easy 9.0 km 49:46 5:32
8/20/2003 Run
Oda Track
 Easy 5.5 km 37:05 6:45
8/13/2003 Run
Yoyogi Park
 Lower aerobic 15.0 km 1:30:00 6:00
8/12/2003 Run
Kannana Loop
 Tempo 11.0 km 50:37 4:38
8/11/2003 Run
Rinshi
 Easy 7.5 km 41:45 5:34
8/10/2003 Run
Yoyogi Park
 Long 20.0 km 1:47:45 5:24
8/9/2003 Run
Kannana Loop
 Mthon pace 10.7 km 50:02 4:42
8/7/2003 Run
Rinshi
 Lower aerobic 6.8 km 36:01 5:18
8/6/2003 Run
Oda Track
 Interval 6.0 km 22:22 3:44
8/5/2003 Run
Kannana Loop
 Tempo 12.1 km 58:09 4:48
8/4/2003 Run
Rinshi
 Easy 5.1 km 29:09 5:43
8/3/2003 Run
Yoyogi Park
 Long 20.0 km 1:50:03 5:31
8/2/2003 Run
Urban running miscellaneous
 Lower aerobic 13.0 km 1:15:00 5:47
7/30/2003 Run
Oda Track
 Time trial 5.0 km 19:39 3:56
7/28/2003 Run
Home to Yoyogi park, 4 laps, run home. Included several stops, but from start of laps to almost home was continuous except for drink breaks.
 Long 22.5 km 1:50:42 4:56
7/26/2003 Run
Mikawa: Along beach, over river and along levee upstream for ~8 km and back.
 Lower aerobic 20.0 km 1:48:24 5:26
7/25/2003 Run
Mikawa: Along beach to the north and return
 Lower aerobic 16.0 km 1:16:47 4:48
7/24/2003 Run
Mikawa: Along beach and through rice fields
 Lower aerobic 13.5 km 1:15:00 5:34
7/22/2003 Run
Megurogawa: Meguro-Aobadai-Osaki + hill repeats near Gajoen
 Hill 13.4 km 1:04:37 4:49
7/20/2003 Run
Imperial Palace
 Time trial 21.1 km 1:30:49 4:19
7/19/2003 Run
Kannana Loop
 Lower aerobic 10.9 km 58:00 5:20
7/18/2003 Run
Megurogawa: Meguro-Aobadai loop
 Lower aerobic 11.5 km 1:02:31 5:28
7/16/2003 Run
Oda Track
 Interval 6.4 km 23:38 3:42
7/15/2003 Run
Kannana Loop
 Tempo 11.0 km 48:42 4:26
7/13/2003 Run
Yoyogi Park
 Long 27.0 km 2:20:43 5:13
7/12/2003 Run
Meguro river, back, Ebisu, Aobadai Bridge, return
 Lower aerobic 13.4 km 1:07:35 5:03
7/9/2003 Run
Track to home
 Lower aerobic 6.0 km 33:05 5:31
7/9/2003 Run
Oda Track
 Interval 5.6 km 20:16 3:37
7/8/2003 Run
Megurogawa: Meguro-Aobadai loop
 Lower aerobic 11.2 km 1:00:15 5:23
7/6/2003 Run
Yoyogi Park
 Long 25.0 km 2:07:08 5:06
7/4/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 52:43 4:48
7/3/2003 Run
Imperial Palace + Budokan loop
 Lower aerobic 7.0 km 32:04 4:35
7/2/2003 Run
Oda Track
 Interval 12.5 km 52:37 4:13
7/1/2003 Run
Kannana Loop
 Tempo 11.0 km 49:57 4:33
6/29/2003 Run
Yoyogi Park
 Long 25.0 km 2:09:17 5:11
6/28/2003 Run
Megurogawa
 Hill 13.0 km 1:21:12 6:15
6/27/2003 Run
Kannana Loop
 Tempo 10.9 km 51:30 4:44
6/25/2003 Run
Oda Track
 Time trial 10.0 km 41:36 4:10
6/24/2003 Run
Kannana Loop
 Tempo 10.9 km 50:56 4:41
6/22/2003 Run
Yoyogi Park
 Long 22.5 km 1:54:12 5:05
6/21/2003 Run
Included hill repeats x 5 ~ 1:00 each
 Hill 11.0 km 1:10:00 6:22
6/19/2003 Run
Imperial Palace
 Lower aerobic 10.0 km 47:04 4:43
6/18/2003 Run
Track-home + warm up laps
 Lower aerobic 8.0 km 45:00 5:38
6/18/2003 Run
Track
 Interval 6.0 km 40:00 6:40
6/17/2003 Run
Rinshi
 Lower aerobic 12.0 km 1:02:00 5:10
6/15/2003 Run
Gas Bashi-Futagotamagawa
 Lower aerobic 9.0 km 52:00 5:47
6/15/2003 Run
Tamagawa
 Race 8.0 km 32:59 4:08
6/13/2003 Run
Rinshi
 Lower aerobic 10.0 km 51:00 5:06
6/11/2003 Run
Track-home + warm up laps
 Lower aerobic 7.0 km 40:00 5:43
6/11/2003 Run
Track
 Interval 6.0 km 40:00 6:40
6/10/2003 Run
Rinshi
 Lower aerobic 11.0 km 51:00 4:39
6/8/2003 Run
Yoyogi Park
 Long 22.5 km 1:54:00 5:04
6/7/2003 Run
Kannana-Tamagawa loop + 5 repeats of TBC hill
 Hill 13.5 km 1:15:00 5:34
6/6/2003 Run
Kannana Loop
 Lower aerobic 11.0 km 51:26 4:41
6/4/2003 Run
Track-home + warm up laps
 Lower aerobic 8.0 km 45:00 5:38
6/4/2003 Run
Track
 Interval 6.0 km 40:00 6:40
6/3/2003 Run
Rinshi
 Lower aerobic 12.0 km 57:00 4:45
6/2/2003 Run
Imperial Palace
 Lower aerobic 10.0 km 46:00 4:36
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