| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 3/15/2004 |
Run |
Cool down |
Easy |
2.0 km |
12:00 |
6:00 |
 |
| 4/6/2004 |
Run |
Home to Fudomae and back |
Easy |
1.8 km |
11:01 |
6:08 |
|
| 4/12/2004 |
Run |
Around Fudo-san |
Easy |
2.0 km |
12:06 |
6:03 |
|
| 4/16/2004 |
Run |
Home-Rinshi + 3 laps |
Easy |
29.7 km |
2:28:50 |
5:01 |
|
| 4/20/2004 |
Run |
Around the block |
Easy |
1.1 km |
6:46 |
6:10 |
|
| 4/21/2004 |
Run |
Track |
Easy |
1.6 km |
8:00 |
5:00 |
|
| 4/26/2004 |
Run |
Two laps of rinshi + return journey |
Easy |
5.8 km |
33:27 |
5:47 |
|
| 5/6/2004 |
Run |
Work to home |
Easy |
8.4 km |
48:48 |
5:49 |
|
| 6/7/2004 |
Run |
Post Office Loop |
Easy |
6.0 km |
32:27 |
5:25 |
|
| 6/8/2004 |
Run |
Local |
Easy |
2.5 km |
14:00 |
5:36 |
|
| 6/14/2004 |
Run |
Home-Rinshi-Home |
Easy |
5.8 km |
31:59 |
5:31 |
|
| 7/22/2004 |
Run |
To/from Imperial Palace, then to Akasaka |
Easy |
4.0 km |
22:00 |
5:30 |
|
| 9/14/2005 |
Run |
To Rinshi 2 laps |
Easy |
6.3 km |
34:42 |
5:31 |
|
| 3/27/2004 |
Run |
Home-Rinshi-laps-to Hanabusa hill-5 reps-rinshi-laps-home |
Hill |
12.1 km |
1:03:40 |
5:17 |
|
| 4/9/2004 |
Run |
Post office loop + 6 x hill repeats up steep hill near Shinonoya, back via Hanabusa |
Hill |
11.5 km |
1:01:46 |
5:23 |
|
| 6/12/2004 |
Run |
Up Meguro river to Aobadai, back almost to Gotanda, then 5 repeats of Hanabusa dori, then home. |
Hill |
14.4 km |
1:14:13 |
5:11 |
|
| 2/4/2004 |
Run |
Oda Track |
Interval |
6.0 km |
23:27 |
3:55 |
|
| 2/25/2004 |
Run |
Oda Track |
Interval |
6.4 km |
25:58 |
4:04 |
|
| 3/3/2004 |
Run |
Oda Track - 6x 1000; 800 cooldown |
Interval |
6.0 km |
22:56 |
3:50 |
|
| 3/17/2004 |
Run |
Track Workout |
Interval |
5.6 km |
20:46 |
3:43 |
|
| 3/24/2004 |
Run |
Track |
Interval |
6.0 km |
22:27 |
3:45 |
|
| 4/7/2004 |
Run |
Track |
Interval |
6.0 km |
21:41 |
3:37 |
|
| 4/14/2004 |
Run |
Track |
Interval |
6.0 km |
21:48 |
3:38 |
|
| 4/21/2004 |
Run |
Track |
Interval |
5.6 km |
20:54 |
3:44 |
|
| 5/12/2004 |
Run |
Track |
Interval |
4.8 km |
17:16 |
3:36 |
|
| 6/30/2004 |
Run |
4 x 800m reps |
Interval |
3.2 km |
12:07 |
3:48 |
|
| 12/28/2003 |
Run |
Yoyogi Park |
Long |
15.2 km |
1:21:56 |
5:24 |
|
| 1/12/2004 |
Run |
Yoyogi Park |
Long |
25.3 km |
2:11:30 |
5:12 |
|
| 2/15/2004 |
Run |
Home to Tama river via Komazawa dori, along the river 20 min out, 20 min back, and home again. |
Long |
20.0 km |
2:00:03 |
6:01 |
|
| 2/29/2004 |
Run |
Yoyogi Park |
Long |
24.3 km |
2:04:38 |
5:08 |
|
| 3/7/2004 |
Run |
Yoyogi Park |
Long |
22.4 km |
1:58:41 |
5:18 |
|
| 3/13/2004 |
Run |
Home-Tamagawa and up river to the bridge just past the weir. |
Long |
26.0 km |
2:20:45 |
5:25 |
|
| 3/21/2004 |
Run |
Yoyogi Park |
Long |
27.3 km |
2:25:11 |
5:20 |
|
| 3/28/2004 |
Run |
Yoyogi Park |
Long |
25.0 km |
2:20:00 |
5:36 |
|
| 4/3/2004 |
Run |
Home-Tamagawa and up river to the weir. |
Long |
25.0 km |
2:07:45 |
5:07 |
|
| 4/10/2004 |
Run |
Home-Yoyogi, 4 laps-home |
Long |
22.5 km |
1:58:04 |
5:15 |
|
| 4/18/2004 |
Run |
Yoyogi Park |
Long |
22.8 km |
1:52:30 |
4:57 |
|
| 1/15/2004 |
Run |
Kannana Loop |
Tempo |
11.0 km |
49:23 |
4:29 |
|
| 2/17/2004 |
Run |
Rinshi |
Tempo |
9.2 km |
47:15 |
5:09 |
|
| 2/27/2004 |
Run |
Home-Rinshi, one lap, Home, Post office loop (tempo pace), to Rinshi again and back. A fcouple of crunches & pushups |
Tempo |
12.1 km |
1:03:41 |
5:17 |
|
| 3/2/2004 |
Run |
Kannana Loop |
Tempo |
11.0 km |
48:46 |
4:26 |
|
| 3/9/2004 |
Run |
Kannana Loop |
Tempo |
11.2 km |
54:37 |
4:53 |
|
| 3/10/2004 |
Run |
Track Workout |
Tempo |
5.6 km |
20:37 |
3:41 |
|
| 3/15/2004 |
Run |
Kannana Loop |
Tempo |
11.0 km |
47:28 |
4:18 |
|
| 3/30/2004 |
Run |
Kannana Loop |
Tempo |
10.9 km |
49:00 |
4:30 |
|
| 4/2/2004 |
Run |
Kannana Loop |
Tempo |
10.9 km |
50:07 |
4:36 |
|
| 4/6/2004 |
Run |
Kannana Loop |
Tempo |
11.0 km |
47:48 |
4:20 |
|
| 4/12/2004 |
Run |
Kannana Loop |
Tempo |
11.1 km |
47:07 |
4:16 |
|
| 4/20/2004 |
Run |
Kannana Loop |
Tempo |
11.0 km |
48:51 |
4:26 |
|
| 5/11/2004 |
Run |
Office-Imperial Guesthouse-two laps-return |
Tempo |
6.6 km |
28:20 |
4:18 |
|
| 5/17/2004 |
Run |
Around the palace |
Tempo |
5.0 km |
19:37 |
3:56 |
|
| 6/1/2004 |
Run |
Kannana Loop |
Tempo |
11.1 km |
47:09 |
4:16 |
|
| 6/8/2004 |
Run |
Kannana Loop |
Tempo |
11.1 km |
46:12 |
4:10 |
|
| 6/23/2004 |
Run |
Work-park& laps |
Tempo |
15.6 km |
1:14:09 |
4:45 |
|
| 7/22/2004 |
Run |
Imperial Palace |
Tempo |
5.0 km |
20:48 |
4:10 |
|
| 2/1/2004 |
Run |
Kanagwa half |
Race |
21.1 km |
1:29:34 |
4:15 |
|
| 2/18/2004 |
Run |
Home to Oda, a few laps |
Fartlek |
8.0 km |
45:00 |
5:38 |
|
| 12/30/2003 |
Run |
Meguro River--Aobadai Bridge-Inokashira Dori-Meguro Post Office-Home |
Lower aerobic |
8.0 km |
42:16 |
5:17 |
|
| 12/31/2003 |
Run |
Kannana Loop |
Lower aerobic |
11.0 km |
50:38 |
4:36 |
|
| 1/2/2004 |
Run |
Kannana Loop |
Lower aerobic |
11.0 km |
54:46 |
4:58 |
|
| 1/3/2004 |
Run |
3 laps of Rinshi |
Lower aerobic |
5.1 km |
24:37 |
4:50 |
|
| 1/6/2004 |
Run |
Home-Meguro Post office-Komazawa dori-Yamate dori-home loop |
Lower aerobic |
6.0 km |
30:37 |
5:07 |
|
| 1/8/2004 |
Run |
Home-Meguro Post office-Komazawa dori-Yamate dori-home loop |
Lower aerobic |
6.0 km |
29:12 |
4:52 |
|
| 1/10/2004 |
Run |
To and from rinshi plus 5 laps |
Lower aerobic |
11.2 km |
58:19 |
5:13 |
|
| 1/27/2004 |
Run |
To Rinshi & back, 4 laps |
Lower aerobic |
9.2 km |
48:16 |
5:15 |
|
| 1/31/2004 |
Run |
Rinshi |
Lower aerobic |
6.0 km |
35:00 |
5:50 |
|
| 2/8/2004 |
Run |
Yoyogi Park |
Lower aerobic |
11.2 km |
58:18 |
5:13 |
|
| 2/10/2004 |
Run |
Kannana Loop |
Lower aerobic |
11.0 km |
55:21 |
5:01 |
|
| 2/14/2004 |
Run |
Rinshi |
Lower aerobic |
12.6 km |
1:03:02 |
5:01 |
|
| 2/23/2004 |
Run |
Home to Komazawa park, 2 laps, home. |
Lower aerobic |
13.9 km |
1:11:19 |
5:08 |
|
| 2/24/2004 |
Run |
Work to home (actually, only to the pub. Met Steve H. there and walked home with him). |
Lower aerobic |
7.0 km |
38:00 |
5:26 |
|
| 2/25/2004 |
Run |
Work to Yoyogi (track) |
Lower aerobic |
6.0 km |
30:11 |
5:02 |
|
| 2/28/2004 |
Run |
Work-Home |
Lower aerobic |
8.2 km |
40:09 |
4:54 |
|
| 3/3/2004 |
Run |
Work to Yoyogi (track) |
Lower aerobic |
5.5 km |
27:32 |
5:01 |
|
| 3/4/2004 |
Run |
Work-Home |
Lower aerobic |
8.2 km |
38:03 |
4:39 |
|
| 3/10/2004 |
Run |
Track-home |
Lower aerobic |
6.0 km |
34:57 |
5:50 |
|
| 3/10/2004 |
Run |
Work-Track |
Lower aerobic |
5.8 km |
32:11 |
5:33 |
|
| 3/12/2004 |
Run |
Work-Home |
Lower aerobic |
8.2 km |
40:55 |
5:00 |
|
| 3/16/2004 |
Run |
Work-Home |
Lower aerobic |
8.2 km |
41:22 |
5:03 |
|
| 3/17/2004 |
Run |
Work-Track |
Lower aerobic |
5.2 km |
25:41 |
4:57 |
|
| 3/19/2004 |
Run |
Home-Rinshi, two laps, Home. |
Lower aerobic |
6.0 km |
34:47 |
5:48 |
|
| 3/23/2004 |
Run |
Work to home with one lap of Akasaka Palace at a sort of tempo pace. |
Lower aerobic |
3.3 km |
15:11 |
4:37 |
|
| 3/24/2004 |
Run |
Work to track |
Lower aerobic |
5.2 km |
29:03 |
5:36 |
|
| 3/24/2004 |
Run |
Track-home |
Lower aerobic |
6.0 km |
31:41 |
5:17 |
|
| 4/5/2004 |
Run |
Home-Rinshi + 3 laps |
Lower aerobic |
7.5 km |
38:08 |
5:06 |
|
| 4/7/2004 |
Run |
Track-home |
Lower aerobic |
6.0 km |
31:22 |
5:14 |
|
| 4/7/2004 |
Run |
Work to track |
Lower aerobic |
5.2 km |
24:45 |
4:46 |
|
| 4/13/2004 |
Run |
Home to Rinshi, 4 laps |
Lower aerobic |
9.2 km |
46:57 |
5:06 |
|
| 4/14/2004 |
Run |
Work to track |
Lower aerobic |
5.2 km |
25:37 |
4:56 |
|
| 4/14/2004 |
Run |
Track-home |
Lower aerobic |
6.0 km |
30:47 |
5:08 |
|
| 4/22/2004 |
Run |
Office-Imperial Guesthouse-one lap-return |
Lower aerobic |
4.9 km |
30:08 |
6:09 |
|
| 4/26/2004 |
Run |
Office-Imperial Guesthouse-one lap-return |
Lower aerobic |
4.9 km |
29:58 |
6:07 |
|
| 4/28/2004 |
Run |
Work to track |
Lower aerobic |
0.4 km |
1:28 |
3:40 |
|
| 5/1/2004 |
Run |
Kanana loop + detour up Meguro River for a look-see. |
Lower aerobic |
12.0 km |
57:13 |
4:47 |
|
| 5/12/2004 |
Run |
Office to track, plus warm-up/cool-down laps and jog to sento |
Lower aerobic |
7.8 km |
38:00 |
4:53 |
|
| 5/14/2004 |
Run |
Office-Imperial Guesthouse-one lap-return |
Lower aerobic |
6.8 km |
36:31 |
5:23 |
|
| 5/17/2004 |
Run |
To and from Hanzomon gate |
Lower aerobic |
1.8 km |
11:00 |
6:07 |
|
| 5/18/2004 |
Run |
Work to home |
Lower aerobic |
8.2 km |
42:04 |
5:08 |
|
| 6/10/2004 |
Run |
Work-Home |
Lower aerobic |
11.8 km |
59:16 |
5:02 |
|
| 6/24/2004 |
Run |
Work-Home |
Lower aerobic |
9.7 km |
48:24 |
5:00 |
|