Two months left for Tokyo Marathon. Again no miles in the bank, but hey at least I am not injured.
This month I did some real marathon preparation. Took several days off but the mileage done on training days was decent.
January
1. Rest
2. Rest
3. Jog 26 km
4. Jog 18 km
5. 5 x 1000 - 1 min 200 meter recovery jog: Total 17 km
3.22 - 3.19 - 3.16 - 3.15 - 3.09
10 min break > 3000 x 1
10.15
6. Rest
7. Jog 17 km
8. Jog 20 km @ 4.03 pace
9. Jog 13 km
10. Rest
11. Jog 15 km
12. Rest
13. Bike commute 22 km
Jog 15 km
14. Bike commute 22 km
Jog 12 km
15. Jog 17 km
16. 4 x 1000 - 2 min 400 meter recovery jog (concrete): Total 16 km
3.12 - 3.12 - 3.12 - 3.04
17. Rest
18. Jog 27 km
19. Bike commute 22 km
Jog 15 km
20. Bike commute 22 km
Jog 18 km
21. Bike commute 22 km
Jog 12km
22. Rest
23. Jog 10 km
24. Shibuya ekiden: 8.58 (2.9km)
Total 14 km
25. Jog 17 km
26. Bike commute 22 km
Jog 18 km
27. Bike commute 22 km
5 km TT 16.13
Total 15 km
28. Rest
29. Jog 17 km
30. Rest
31. Jog 31 km @ 4 min pace
Total run: 380 km
Total bike: 154 km
Monday, February 22, 2010
Ekidens (very late post)
Have been very lazy with the posting but taking a day off work tomorrow and not feeling very sleepy (12:20 now) so might as well catch up with the blogging.
Well the blog counter shows 70 views or so this year or something so that means other people are reading my blog. What a relief. I thought this was a conversation between me and myself. Well either way this is more like a running diary for me.
Anyways to the EKIDENS!!!
I think the next months - meaning from December 2009 to December 2010 - will be remembered by me as the year of the ekiden.
I usually only take part in 2 road relays per every 12 months, this year though I think I might take part in 5 or more. So far I have done 2 and already have 3 more scheduled.
Okutama Ekiden
Okutama must be the most competitve road relays an amateur athlete can run in Kanto Area. It is also one of the oldest and most traditionals. Some things to point out:
1. It is one of the few ekidens (maybe the only) where runners actually run from train station to train station.
2. The course is up and down a mountain forcing the teams to carefully select how to line up the runners depending on their strengths on climb or descend.
3. The top runners are guided by motorcycles
4. University, high schools and elite runners take part in it. You literally need a team with an average of 15.10 or so in 5km to win this race.
Last year I forgot to apply to the Japanese Proficiency Exam (always on the same date as the race) and decided to apply to this race with my friends. Made a team with most of the strongest runners I know with the hope of finishing top 10.
A few months before the race the team looked strong on paper.
1. Akira: A high school ekiden runner with a pb of 15.10
2. Tatsuo: A pro runner with a pb of 14.20
3. Yusuke: My training partner with a pb of 15.45
4. Sakai: A friend I met some years back with a pb of 15.50 or so
5. Brett: Canadian marathoner from my running club with a pb of 15.20
6. Me with a pb of 15.53
A few weeks before the race though things did not look so good. Akira decided to quit running to become a boxer (crazy high school kids), I found out Tatsuo had retired from running, Brett had just ran an ultra marathon and I was in terrible shape.
We had a goal though: to have fun and run as fast as possible and that we did.
We finished 5th!!!!! picking up and losing places the entire way. Each doing its job just the way an ekiden should be.
Shibuya Ekiden
Shibuya ekiden is a small road relay that takes place every January in the popular Yoyogi Park. It is a small event, yet very popular and its competitive standard is rising every year.
This is one ekiden I do every year and had won twice already before this date.
My team: Yoyogi koen kokusai sembatsu were running as defending champions and well we did what we came to do...we won. This time however we really had to sweat it.
I was the first runner and handed in the sash 3rd place. THIRD PLACE!! and about 20 seconds behind the leader ... wait ... did I run slow?? NOOO I ran sub 9 min which was actually among the 10 fastest times, maybe even the 5 fastest.
Our second runner handed in 2nd, however the gap between us and the leaders grew to an unpredicted 30 things.
Our third runner kept is position handing the sash in 2nd, but the gap between the leaders grew even more. By the time, Thomas, our final and fastest runner began, the first place runners had a lead of over 40 second. Ridiculous for a 2.9 km race.
A miracle was required and that is what our Ace runner had prepared for the day. Running a course record of 8.23 he was 42 seconds faster than the leading guy who ran a solid 9.05.
The faces of the opposing team! It was a Kodak moment that will stay with me for the next 10 years or more.
*In schedule is Tomin, Tamako and Mari Tanigawa Ekidens.
Well the blog counter shows 70 views or so this year or something so that means other people are reading my blog. What a relief. I thought this was a conversation between me and myself. Well either way this is more like a running diary for me.
Anyways to the EKIDENS!!!
I think the next months - meaning from December 2009 to December 2010 - will be remembered by me as the year of the ekiden.
I usually only take part in 2 road relays per every 12 months, this year though I think I might take part in 5 or more. So far I have done 2 and already have 3 more scheduled.
Okutama Ekiden
Okutama must be the most competitve road relays an amateur athlete can run in Kanto Area. It is also one of the oldest and most traditionals. Some things to point out:
1. It is one of the few ekidens (maybe the only) where runners actually run from train station to train station.
2. The course is up and down a mountain forcing the teams to carefully select how to line up the runners depending on their strengths on climb or descend.
3. The top runners are guided by motorcycles
4. University, high schools and elite runners take part in it. You literally need a team with an average of 15.10 or so in 5km to win this race.
Last year I forgot to apply to the Japanese Proficiency Exam (always on the same date as the race) and decided to apply to this race with my friends. Made a team with most of the strongest runners I know with the hope of finishing top 10.
A few months before the race the team looked strong on paper.
1. Akira: A high school ekiden runner with a pb of 15.10
2. Tatsuo: A pro runner with a pb of 14.20
3. Yusuke: My training partner with a pb of 15.45
4. Sakai: A friend I met some years back with a pb of 15.50 or so
5. Brett: Canadian marathoner from my running club with a pb of 15.20
6. Me with a pb of 15.53
A few weeks before the race though things did not look so good. Akira decided to quit running to become a boxer (crazy high school kids), I found out Tatsuo had retired from running, Brett had just ran an ultra marathon and I was in terrible shape.
We had a goal though: to have fun and run as fast as possible and that we did.
We finished 5th!!!!! picking up and losing places the entire way. Each doing its job just the way an ekiden should be.
Shibuya Ekiden
Shibuya ekiden is a small road relay that takes place every January in the popular Yoyogi Park. It is a small event, yet very popular and its competitive standard is rising every year.
This is one ekiden I do every year and had won twice already before this date.
My team: Yoyogi koen kokusai sembatsu were running as defending champions and well we did what we came to do...we won. This time however we really had to sweat it.
I was the first runner and handed in the sash 3rd place. THIRD PLACE!! and about 20 seconds behind the leader ... wait ... did I run slow?? NOOO I ran sub 9 min which was actually among the 10 fastest times, maybe even the 5 fastest.
Our second runner handed in 2nd, however the gap between us and the leaders grew to an unpredicted 30 things.
Our third runner kept is position handing the sash in 2nd, but the gap between the leaders grew even more. By the time, Thomas, our final and fastest runner began, the first place runners had a lead of over 40 second. Ridiculous for a 2.9 km race.
A miracle was required and that is what our Ace runner had prepared for the day. Running a course record of 8.23 he was 42 seconds faster than the leading guy who ran a solid 9.05.
The faces of the opposing team! It was a Kodak moment that will stay with me for the next 10 years or more.
*In schedule is Tomin, Tamako and Mari Tanigawa Ekidens.
Saturday, January 16, 2010
December running: making it up last minute
Finally some acceptable numbers. Not in shape at all, but getting there and finally got myself organized with training times that fit my hectic schedule.
Let's see if I can continue this all throught 2010.
December
1. Bike commute 22 km
Jog 15 km
2. Bike commute 22 km
6 x 1000 - 1 min 200 meter recovery jog (dirt): Total 16 km
3.24 - 3.27 - 3.23 - 3.27 - 3.25 - 3.17
3. Rest
4. Rest
5. Rest
6. Okutama Ekiden (4th leg): 5th place
Total 16 km
7. Jog 13 km
8. Bike commute 22 km
Jog 18 km
9. Bike commute 22 km
Jog 18 km
10. Bike commute 22 km
Jog 15 km
11. Rest
12. Rest
13. Jog 17 km @ 4.10 pace
14. Jog 17 km
15. Bike commute 22 km
Jog 15 km @ 3.58 pace
16. Bike commute 22 km
Jog 21 km @ 4.10 pace
17. Bike commute 22 km
Jog 15 km @ 4.10 pace
18. Jog 17 km
19. Rest
20. Jog 15 km @ 4.09 pace
21. Rest
22. Jog 15 km
23. 5 km TT - 16.27
15 km total
24. Jog 17 km
25. Rest
26. Jog 14 km
27. Rest
28. Jog 27 km
29. Rest
30. Jog 13 km
31. Jog 17 km
Total Run: 346 km
Total Bike: 176 km
Let's see if I can continue this all throught 2010.
December
1. Bike commute 22 km
Jog 15 km
2. Bike commute 22 km
6 x 1000 - 1 min 200 meter recovery jog (dirt): Total 16 km
3.24 - 3.27 - 3.23 - 3.27 - 3.25 - 3.17
3. Rest
4. Rest
5. Rest
6. Okutama Ekiden (4th leg): 5th place
Total 16 km
7. Jog 13 km
8. Bike commute 22 km
Jog 18 km
9. Bike commute 22 km
Jog 18 km
10. Bike commute 22 km
Jog 15 km
11. Rest
12. Rest
13. Jog 17 km @ 4.10 pace
14. Jog 17 km
15. Bike commute 22 km
Jog 15 km @ 3.58 pace
16. Bike commute 22 km
Jog 21 km @ 4.10 pace
17. Bike commute 22 km
Jog 15 km @ 4.10 pace
18. Jog 17 km
19. Rest
20. Jog 15 km @ 4.09 pace
21. Rest
22. Jog 15 km
23. 5 km TT - 16.27
15 km total
24. Jog 17 km
25. Rest
26. Jog 14 km
27. Rest
28. Jog 27 km
29. Rest
30. Jog 13 km
31. Jog 17 km
Total Run: 346 km
Total Bike: 176 km
Saturday, January 2, 2010
2009 in numbers - a summary and comparison
The numbers:
Running days: 171
Total km: 2533 km
Average run per day: 6.9 km
Average run per training day: 14.8 km
Average km per month: 211 km
KM high: December - 346 km
KM low: March - 32 km
Comparison with 2008
250 days ran vs 171 this year - absurd
3835 km covered vs 2533 this year - ridiculous
puke
The highlights:
Finished 5th place in the very competitive Okutama Ekiden
The disappointments:
The entire year was a whole disappointment sport-wise
The goals for next year:
Win some races.
Get some pbs
Get in more mileage
Running days: 171
Total km: 2533 km
Average run per day: 6.9 km
Average run per training day: 14.8 km
Average km per month: 211 km
KM high: December - 346 km
KM low: March - 32 km
Comparison with 2008
250 days ran vs 171 this year - absurd
3835 km covered vs 2533 this year - ridiculous
puke
The highlights:
Finished 5th place in the very competitive Okutama Ekiden
The disappointments:
The entire year was a whole disappointment sport-wise
The goals for next year:
Win some races.
Get some pbs
Get in more mileage
Friday, December 18, 2009
Races in November
Took part in two half marathons in November. What was meant to be my main event of the year, Saitama half, ended up becoming a training run due to illness.
I guess that's that for individual events this year. A year where nothing other than wisdom was won.
Hikarigaoka half marathon
First time I take part in this race. When I signed up I had as a goal to place top 3. Worst case scenario place top 5. Finished 8th in a mediocre time of 1 hour 16 minutes. If I would have at least tied my personal best though I would have finished top 5 as planned.
The race organization is not the best I have seen, yet acceptable. However the course is repetitive, thus boring. There is a lack, or to be more exact, there are no kilometer marks. And it is a bit crowded in places. All in all I'd give this a score of 3/5. A race to do just once (I will probably do it again as a revenge).
I wonder what the prizes are as the price to participate is not cheap - 3500 yen.
As there were no kilometer marks I have no splits.
Saitama half marathon
Came into this race just for a jog. The first (and hopefully only time) time I pay 3500 yen to just jog. The course was not repetitive, but it was not eye opening either. Just a run around Saitama City, where there is really nothing to see.
Might come next year again as there were kilometer marks and the organization I thought was good.
My 5km splits: 20.48 - 19.24 - 20.34 - 19.11 - 3.30
Hoping this to be my marathon pace!
I guess that's that for individual events this year. A year where nothing other than wisdom was won.
Hikarigaoka half marathon
First time I take part in this race. When I signed up I had as a goal to place top 3. Worst case scenario place top 5. Finished 8th in a mediocre time of 1 hour 16 minutes. If I would have at least tied my personal best though I would have finished top 5 as planned.
The race organization is not the best I have seen, yet acceptable. However the course is repetitive, thus boring. There is a lack, or to be more exact, there are no kilometer marks. And it is a bit crowded in places. All in all I'd give this a score of 3/5. A race to do just once (I will probably do it again as a revenge).
I wonder what the prizes are as the price to participate is not cheap - 3500 yen.
As there were no kilometer marks I have no splits.
Saitama half marathon
Came into this race just for a jog. The first (and hopefully only time) time I pay 3500 yen to just jog. The course was not repetitive, but it was not eye opening either. Just a run around Saitama City, where there is really nothing to see.
Might come next year again as there were kilometer marks and the organization I thought was good.
My 5km splits: 20.48 - 19.24 - 20.34 - 19.11 - 3.30
Hoping this to be my marathon pace!
November running: siiiiick
I was really hoping to start my Tokyo Marathon training this month. Unfortunately a cough I was having in October became a bronchitis by the middle of the month forcing me to take off 14 days off ... plus the other days off I took ... Back to ZERO
November
1. Rest
2. Rest
3. 10 km tempo - 35.47: Total 18 km
Splits: 3.39 - 3.36 - 3.36 - 3.38 - 3.36 - 3.38 - 3.38 - 3.38 - 3.35 - 3.10
Average: 3.34
4. Bike commute 22 km
Jog 18 km
5. Bike commute 22 km
Jog 17 km
6. Jog 10 km
7. Rest
8. Hikarigaoka half marathon 1.16.09
Total 29 km
9. Sick
10. Sick
11. Sick
12. Sick
13. Sick
14. Sick
15. Sick
16. Sick
17. Sick
18. Sick
19. Sick
20. Sick
21. Sick
22. Sick
23. Saitama half Marathon - 1.23.28 (training run)
Total 24 km
24. Rest
25. Bike commute 22 km
Jog 18 km
26. Bike commute 22 km
Jog 9 km
27. Jog 17 km
28. Jog 19 km
29. Rest
30. Rest
Total Run: 179 km
Total Bike : 88 km
November
1. Rest
2. Rest
3. 10 km tempo - 35.47: Total 18 km
Splits: 3.39 - 3.36 - 3.36 - 3.38 - 3.36 - 3.38 - 3.38 - 3.38 - 3.35 - 3.10
Average: 3.34
4. Bike commute 22 km
Jog 18 km
5. Bike commute 22 km
Jog 17 km
6. Jog 10 km
7. Rest
8. Hikarigaoka half marathon 1.16.09
Total 29 km
9. Sick
10. Sick
11. Sick
12. Sick
13. Sick
14. Sick
15. Sick
16. Sick
17. Sick
18. Sick
19. Sick
20. Sick
21. Sick
22. Sick
23. Saitama half Marathon - 1.23.28 (training run)
Total 24 km
24. Rest
25. Bike commute 22 km
Jog 18 km
26. Bike commute 22 km
Jog 9 km
27. Jog 17 km
28. Jog 19 km
29. Rest
30. Rest
Total Run: 179 km
Total Bike : 88 km
Thursday, December 17, 2009
Just 10 weeks for Tokyo Marathon
My 2nd attempt in the marathon is only a few weeks away and there is still a lot of work to do. With only 8 weeks left of real training it is almost a fact that once again I will be running the full far from optimal conditions.
My first time …
I ran my first marathon in February 2008 during the 2nd edition of Tokyo Marathon. My initial goal was to run a 4 minute pace race. However, injury and illness forced me to amend my plans. Sprained my ankle mid November taking over 2 weeks to recover and caught the flu in December which knocked me out for another two weeks. Ended up running less than 150 km on both months. Fortunately my friend Brett, a very experienced marathoner, offered to pace me during Tokyo Marathon. The new goal: To break 3 hours. Incredibly I finished with a time of 2.53.
History repeats itself …
2009 has been the worst running year since I began long distance running in 2006. I have spent half the year injured or sick, with mediocre results in all my races. Fortunately things seems to be going smoothly now. I am been very careful about my health and running form as stumbling now would have disastrous consequences for the upcoming event. Very far from the shape I was in last year. But I still have faith for a miracle to happen in these final weeks.
The new goal …
I really do not know what to expect. I am in better shape than I was 8 weeks before the 2008 marathon. And by the time the race day comes I will – assuming no injuries – be in a lot better shape than I was in 2008.
A 4 minute pace race should be relatively easy to achieve. That would give me a PB of 2.48. Four minutes faster than my debut. Quite an accomplishment. A 3.50 pace race would be a challenge, especially considering my current endurance. That would give me a PB of 2.41 : A very good time. In the next 6 weeks, depending on how training goes, the goal pace will be decided. A second too fast and my body will not be able to stand it … a few seconds too slow and I will finish disappointed.
My first time …
I ran my first marathon in February 2008 during the 2nd edition of Tokyo Marathon. My initial goal was to run a 4 minute pace race. However, injury and illness forced me to amend my plans. Sprained my ankle mid November taking over 2 weeks to recover and caught the flu in December which knocked me out for another two weeks. Ended up running less than 150 km on both months. Fortunately my friend Brett, a very experienced marathoner, offered to pace me during Tokyo Marathon. The new goal: To break 3 hours. Incredibly I finished with a time of 2.53.
History repeats itself …
2009 has been the worst running year since I began long distance running in 2006. I have spent half the year injured or sick, with mediocre results in all my races. Fortunately things seems to be going smoothly now. I am been very careful about my health and running form as stumbling now would have disastrous consequences for the upcoming event. Very far from the shape I was in last year. But I still have faith for a miracle to happen in these final weeks.
The new goal …
I really do not know what to expect. I am in better shape than I was 8 weeks before the 2008 marathon. And by the time the race day comes I will – assuming no injuries – be in a lot better shape than I was in 2008.
A 4 minute pace race should be relatively easy to achieve. That would give me a PB of 2.48. Four minutes faster than my debut. Quite an accomplishment. A 3.50 pace race would be a challenge, especially considering my current endurance. That would give me a PB of 2.41 : A very good time. In the next 6 weeks, depending on how training goes, the goal pace will be decided. A second too fast and my body will not be able to stand it … a few seconds too slow and I will finish disappointed.
Tuesday, November 17, 2009
Races in October
Three races this month: An aquathlon, a road race and a track race.
Two failures and one success.
Very bad weather in all three.
(the aquathlon report should be in the shonan series report)
Takashimadaira 20 km (10/18)
I took part in Takashimadaira once again (3rd time). It was my first long race of the year and preparation to Saitama half which I will run on the 23rd of November. The goal was to run sub 72 minutes. I thought it would be easy, as last year I ran 70 minutes flat running at 95% ... but I guess am not back in shape yet.
Every single lap was slower than the previous one. I ended running km 17-19 at marathon pace to reserve for a pointless kick in the last kilometer. Final official time was 72.44 - net time was probably a lot faster as I began. In my watch I recorded a time of 72.36. Either way not a good race.
Weather did not help a lot with temperatures rising over 20 C before the start.
Splits
7.03 - 3.28 - 3.33 - 3.27 > 17.33
7.21 - 3.35 - 3.35 - 3.30 > 35.36
7.23 - 3.37 - 3.41 - 3.41 > 54.00
7.28 - 3.52 - 3.47 - 3.29 > 1.12.37
Shinjuku 10,000 (10/24)
Tired from the 20km less than a week ago and a hard training 4 days previous to the race I really did not expect much here. It was my first official 10,000. Other times have just been pace runs. My best time so far been of 33.58 .
The weather once again was my enemy.
It began raining 10 minutes before the start, temperatures went down and the wind began to blow. I decided to take it easy and that did work in my favor.
34.20.20 Negative splits: 17.14 - 17.06 Pretty even pace except for the final lap kick.
High hopes for races to come.
Splits
3.23 - 3.27 - 3.26 - 3.27 - 3.28
3.27 - 3.29 - 3.26 - 3.24 - 3.16
Average: 3.25.94
Two failures and one success.
Very bad weather in all three.
(the aquathlon report should be in the shonan series report)
Takashimadaira 20 km (10/18)
I took part in Takashimadaira once again (3rd time). It was my first long race of the year and preparation to Saitama half which I will run on the 23rd of November. The goal was to run sub 72 minutes. I thought it would be easy, as last year I ran 70 minutes flat running at 95% ... but I guess am not back in shape yet.
Every single lap was slower than the previous one. I ended running km 17-19 at marathon pace to reserve for a pointless kick in the last kilometer. Final official time was 72.44 - net time was probably a lot faster as I began. In my watch I recorded a time of 72.36. Either way not a good race.
Weather did not help a lot with temperatures rising over 20 C before the start.
Splits
7.03 - 3.28 - 3.33 - 3.27 > 17.33
7.21 - 3.35 - 3.35 - 3.30 > 35.36
7.23 - 3.37 - 3.41 - 3.41 > 54.00
7.28 - 3.52 - 3.47 - 3.29 > 1.12.37
Shinjuku 10,000 (10/24)
Tired from the 20km less than a week ago and a hard training 4 days previous to the race I really did not expect much here. It was my first official 10,000. Other times have just been pace runs. My best time so far been of 33.58 .
The weather once again was my enemy.
It began raining 10 minutes before the start, temperatures went down and the wind began to blow. I decided to take it easy and that did work in my favor.
34.20.20 Negative splits: 17.14 - 17.06 Pretty even pace except for the final lap kick.
High hopes for races to come.
Splits
3.23 - 3.27 - 3.26 - 3.27 - 3.28
3.27 - 3.29 - 3.26 - 3.24 - 3.16
Average: 3.25.94
October running: finally good numbers
Finally got some decent miles in and considering the many days off I took, ended up having a good mileage average per training day.
Also had my first two important races of the season. Takashimadaira 20km road race and a my first official 10,000 meter track race. In the first I failed in my goal of running sub 71 minutes. In the 2nd I surprised myself with a decent time in bad weather.
October
1. 2100 meter swim
2. Jog 12 km
3. Rest
4. Jog 10 km
5. Rest
6. 1900 meter swim
10 km tempo - 35.46 : Total 18km
Splits: 3.36 - 3.40 - 3.38 - 3.37 - 3.38 - 3.38 - 3.40 - 3.37 - 3.38 - 3.11
Average: 3.34
7. Rest
8. Jog 18 km
9. Rest
10. 5 x 1000 - 1 min 200 meter recovery jog (concrete) : Total 16 km
3.25 - 3.20 - 3.18 - 3.18 - 3.09
11. Jog 13 km
12. Ota Ward Aquathlon
5km total training
40 km cycling
13. Jog 17 km
14. Bike Commute 22 km
Jog 15 km
Jog 8 km
15. Bike Commute 22 km
Jog 10 km
16. Jog 17 km
17. Rest
18. Takashimadaira 20 km - 1.12.44
Total: 28 km
19. Rest
20. Bike Commute 22 km
Jog 9 km
3 x 1000 - 200 meter 1 min recovery jog (concrete)
3.09 - 3.07 - 3.08
21. Bike Commute 22 km
Jog 18 km
22. Bike Commute 22 km
Jog 17 km
23. Rest
24. Shinjuku 10,000 track - 34.20.20 - 4th
12 km total
25. Rest
26. Rest
27. Bike Commute 22 km
Jog 17 km
28. Bike Commute 22 km
Jog 15 km
29. Bike Commute 22 km
5 km time trial - 16.22
13 km total
30. Rest
31. Jog 9 km
Total Run: 309 km
Total Swim: 4400 meters
Total Bike: 216 km
Also had my first two important races of the season. Takashimadaira 20km road race and a my first official 10,000 meter track race. In the first I failed in my goal of running sub 71 minutes. In the 2nd I surprised myself with a decent time in bad weather.
October
1. 2100 meter swim
2. Jog 12 km
3. Rest
4. Jog 10 km
5. Rest
6. 1900 meter swim
10 km tempo - 35.46 : Total 18km
Splits: 3.36 - 3.40 - 3.38 - 3.37 - 3.38 - 3.38 - 3.40 - 3.37 - 3.38 - 3.11
Average: 3.34
7. Rest
8. Jog 18 km
9. Rest
10. 5 x 1000 - 1 min 200 meter recovery jog (concrete) : Total 16 km
3.25 - 3.20 - 3.18 - 3.18 - 3.09
11. Jog 13 km
12. Ota Ward Aquathlon
5km total training
40 km cycling
13. Jog 17 km
14. Bike Commute 22 km
Jog 15 km
Jog 8 km
15. Bike Commute 22 km
Jog 10 km
16. Jog 17 km
17. Rest
18. Takashimadaira 20 km - 1.12.44
Total: 28 km
19. Rest
20. Bike Commute 22 km
Jog 9 km
3 x 1000 - 200 meter 1 min recovery jog (concrete)
3.09 - 3.07 - 3.08
21. Bike Commute 22 km
Jog 18 km
22. Bike Commute 22 km
Jog 17 km
23. Rest
24. Shinjuku 10,000 track - 34.20.20 - 4th
12 km total
25. Rest
26. Rest
27. Bike Commute 22 km
Jog 17 km
28. Bike Commute 22 km
Jog 15 km
29. Bike Commute 22 km
5 km time trial - 16.22
13 km total
30. Rest
31. Jog 9 km
Total Run: 309 km
Total Swim: 4400 meters
Total Bike: 216 km
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