| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 9/12/2012 |
Run |
Home-Yoyogi & a couple of laps |
Interval |
4.8 km |
18:27 |
3:51 |
 |
| 9/26/2012 |
Run |
Oda Field |
Time trial |
5.1 km |
20:41 |
4:02 |
|
| 9/22/2012 |
Run |
Home-Komazawa 2 laps |
Tempo |
5.3 km |
22:24 |
4:15 |
|
| 10/6/2012 |
Run |
Komazawa Park |
Tempo |
6.0 km |
25:30 |
4:15 |
|
| 9/5/2012 |
Run |
Oda Field |
Interval |
6.4 km |
27:21 |
4:16 |
|
| 9/29/2012 |
Run |
Komazawa Park |
Tempo |
6.0 km |
25:34 |
4:16 |
|
| 12/5/2012 |
Run |
Oda Field |
Lower aerobic |
5.8 km |
24:56 |
4:18 |
|
| 9/15/2012 |
Run |
Home-Komazawa 2 laps |
Tempo |
4.3 km |
18:39 |
4:23 |
|
| 9/8/2012 |
Run |
Home-Komazawa 2 laps |
Tempo |
4.0 km |
17:55 |
4:28 |
|
| 10/13/2012 |
Run |
Home-Komazawa 2 laps |
Tempo |
4.3 km |
19:24 |
4:33 |
|
| 5/15/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
9.5 km |
43:06 |
4:33 |
|
| 5/5/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
7.8 km |
35:39 |
4:33 |
|
| 11/14/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
10.2 km |
47:20 |
4:38 |
|
| 4/28/2012 |
Run |
Home-Komazawa & 3 laps |
Tempo |
15.0 km |
1:09:51 |
4:40 |
|
| 4/30/2012 |
Run |
Home-Komazawa & 3 laps |
Lower aerobic |
10.6 km |
49:33 |
4:40 |
|
| 5/8/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.1 km |
1:06:15 |
4:42 |
|
| 5/3/2012 |
Run |
Home-Komazawa & 3 laps |
Lower aerobic |
15.6 km |
1:14:11 |
4:45 |
|
| 5/10/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
28:31 |
4:46 |
|
| 9/28/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.9 km |
1:01:34 |
4:46 |
|
| 4/15/2012 |
Run |
Nagano Marathon |
Race |
42.2 km |
3:21:01 |
4:46 |
|
| 5/1/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
10.8 km |
51:24 |
4:47 |
|
| 10/5/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.3 km |
1:08:34 |
4:48 |
|
| 9/21/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.8 km |
1:01:29 |
4:49 |
|
| 10/12/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.3 km |
1:08:40 |
4:49 |
|
| 10/23/2012 |
Run |
Home to Komazawa park, 2 laps, home. |
Lower aerobic |
14.5 km |
1:09:33 |
4:49 |
|
| 6/16/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.9 km |
52:45 |
4:50 |
|
| 10/2/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.1 km |
1:08:24 |
4:51 |
|
| 5/16/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
29:11 |
4:52 |
|
| 5/30/2012 |
Run |
Jakarta random |
Lower aerobic |
11.4 km |
55:34 |
4:53 |
|
| 7/5/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
11.8 km |
57:42 |
4:54 |
|
| 9/25/2012 |
Run |
Taipei, Guting Riverside Park |
Lower aerobic |
12.0 km |
58:51 |
4:54 |
|
| 9/18/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.8 km |
1:02:56 |
4:55 |
|
| 6/24/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.5 km |
31:56 |
4:55 |
|
| 7/17/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.1 km |
49:34 |
4:56 |
|
| 5/19/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
10.0 km |
49:15 |
4:56 |
|
| 12/1/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
11.5 km |
56:47 |
4:57 |
|
| 5/26/2012 |
Run |
Jakarta random |
Lower aerobic |
11.3 km |
56:06 |
4:58 |
|
| 5/4/2012 |
Run |
Tennoz Isle return |
Lower aerobic |
16.0 km |
1:19:28 |
4:58 |
|
| 7/21/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.0 km |
49:58 |
5:00 |
|
| 6/14/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
7.9 km |
39:18 |
5:00 |
|
| 6/9/2012 |
Run |
Jakarta random |
Lower aerobic |
8.6 km |
42:45 |
5:00 |
|
| 10/9/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.1 km |
1:10:21 |
5:00 |
|
| 5/14/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
7.4 km |
36:41 |
5:00 |
|
| 6/12/2012 |
Run |
Jakarta random |
Lower aerobic |
10.7 km |
53:29 |
5:00 |
|
| 10/26/2012 |
Run |
Lumpini Park Bankok |
Steady state |
12.4 km |
1:02:03 |
5:00 |
|
| 10/31/2012 |
Run |
Lumpini Park Bankok |
Steady state |
15.0 km |
1:15:00 |
5:00 |
|
| 6/28/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.8 km |
53:59 |
5:00 |
|
| 6/1/2012 |
Run |
Jakarta random |
Lower aerobic |
11.3 km |
56:40 |
5:01 |
|
| 6/21/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.7 km |
53:29 |
5:01 |
|
| 11/2/2012 |
Run |
Lumpini Park Bankok |
Steady state |
15.0 km |
1:15:20 |
5:02 |
|
| 9/7/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.9 km |
1:05:03 |
5:03 |
|
| 9/14/2012 |
Run |
Home to Komazawa park, 2 laps, home. |
Long |
13.2 km |
1:06:43 |
5:03 |
|
| 7/3/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.8 km |
54:19 |
5:03 |
|
| 11/11/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
17.5 km |
1:28:05 |
5:03 |
|
| 11/16/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
9.7 km |
49:06 |
5:04 |
|
| 9/11/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.9 km |
1:05:03 |
5:04 |
|
| 4/21/2012 |
Run |
Aobadai special hill course |
Easy |
9.0 km |
45:41 |
5:05 |
|
| 10/30/2012 |
Run |
Lumpini Park Bankok |
Steady state |
7.8 km |
39:36 |
5:06 |
|
| 5/10/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
1.2 km |
6:07 |
5:06 |
|
| 6/26/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.7 km |
54:21 |
5:06 |
|
| 11/13/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
5.0 km |
25:31 |
5:07 |
|
| 10/29/2012 |
Run |
Treadmill in hotel |
Easy |
8.0 km |
40:50 |
5:07 |
|
| 6/19/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.6 km |
54:19 |
5:07 |
|
| 9/22/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
5.0 km |
25:46 |
5:09 |
|
| 8/12/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
10.0 km |
51:27 |
5:09 |
|
| 11/8/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
9.5 km |
49:02 |
5:09 |
|
| 11/9/2012 |
Run |
Lumpini Park Bankok |
Lower aerobic |
15.1 km |
1:17:58 |
5:10 |
|
| 10/13/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
3.8 km |
19:32 |
5:10 |
|
| 5/12/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
31:02 |
5:11 |
|
| 9/4/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.4 km |
1:04:18 |
5:11 |
|
| 9/15/2012 |
Run |
Home to Komazawa park, 2 laps, home. |
Lower aerobic |
4.3 km |
22:27 |
5:12 |
|
| 6/10/2012 |
Run |
Jakarta random |
Lower aerobic |
17.0 km |
1:28:25 |
5:13 |
|
| 8/27/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
3.1 km |
16:07 |
5:14 |
|
| 9/29/2012 |
Run |
Komazawa Park to home |
Lower aerobic |
4.7 km |
24:29 |
5:14 |
|
| 11/28/2012 |
Run |
Yoyogi Park |
Lower aerobic |
9.8 km |
51:33 |
5:15 |
|
| 10/6/2012 |
Run |
Home to Komazawa Park |
Easy |
4.4 km |
22:57 |
5:15 |
|
| 9/15/2012 |
Run |
Home to Komazawa park, 2 laps, home. |
Lower aerobic |
4.4 km |
22:53 |
5:15 |
|
| 9/22/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
4.3 km |
22:43 |
5:15 |
|
| 10/20/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
12.9 km |
1:07:46 |
5:16 |
|
| 9/29/2012 |
Run |
Home to Komazawa Park |
Easy |
4.3 km |
22:39 |
5:16 |
|
| 11/5/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
11.0 km |
58:07 |
5:17 |
|
| 9/8/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
4.0 km |
21:14 |
5:18 |
|
| 9/5/2012 |
Run |
Yoyogi Park |
Lower aerobic |
6.9 km |
36:32 |
5:19 |
|
| 11/16/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
3.0 km |
15:56 |
5:19 |
|
| 7/22/2012 |
Run |
Jakarta Sudiriman |
Lower aerobic |
11.5 km |
1:01:19 |
5:20 |
|
| 9/24/2012 |
Run |
Taipei, Guting Riverside Park |
Lower aerobic |
16.0 km |
1:25:35 |
5:21 |
|
| 10/3/2012 |
Run |
Oda Field |
Interval |
7.5 km |
40:27 |
5:22 |
|
| 10/14/2012 |
Run |
Treadmill in hotel |
Hill |
10.0 km |
53:41 |
5:23 |
|
| 10/7/2012 |
Run |
Tamagawa 30 km course |
Long |
30.2 km |
2:43:02 |
5:24 |
|
| 10/6/2012 |
Run |
Komazawa Park to home |
Easy |
4.6 km |
25:02 |
5:25 |
|
| 9/8/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
4.3 km |
23:28 |
5:25 |
|
| 8/30/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
8.2 km |
45:16 |
5:31 |
|
| 12/5/2012 |
Run |
Yoyogi Park |
Lower aerobic |
6.0 km |
33:03 |
5:32 |
|
| 9/16/2012 |
Run |
Home-Yoyogi & a couple of laps |
Long |
21.1 km |
1:57:25 |
5:34 |
|
| 4/25/2012 |
Run |
Yoyogi Park |
Steady state |
14.6 km |
1:21:24 |
5:34 |
|
| 8/31/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
8.5 km |
47:11 |
5:34 |
|
| 10/13/2012 |
Run |
Home-Komazawa 2 laps |
Easy |
4.4 km |
24:23 |
5:35 |
|
| 7/8/2012 |
Run |
Jakarta Ritz Circuit |
Lower aerobic |
17.0 km |
1:35:01 |
5:36 |
|
| 9/2/2012 |
Run |
Home to upstream ""end"" of Meguro River and back. |
Long |
16.1 km |
1:29:53 |
5:36 |
|
| 6/17/2012 |
Run |
Jakarta Sudiriman |
Long |
16.0 km |
1:29:45 |
5:37 |
|