10/1 20'up,流し×5,tt5000m 17'25,90'down
10/2 30'jog
10/3 up,16000mpr 59'55",20'doun
10/4 32k走 2.22'59"
10/5 (am)月例マラソン 1kup,5k 17'29" (pm)90'jog
10/6 rest
10/7 rest
10/8 20'up,流し×2,400×2(200) 74"/71"
10/9 20'jog
10/10 rest
10/11 rest
10/12 (早朝)60'jog (pm)120'jog
10/13 110'jog
10/14 rest
10/15 1kup,1000×6(200) 3'39"/31"/27"/17"/14"/13",60'doun
10/16 rest
10/17 up,16000pr 59'49"
10/18 rest
10/19 ざっといかんばいマラソン 3.27'43
10/20 60'jog
10/21 90'jog
10/22 20'up,(600+400)×3(200) 2'02"/78"/2'00"/79"/1'58"/78",2kdown
10/23 rest
10/24 rest
10/25 32k走 2.15'10"
10/26 (am)30'jog (pm)60'jog
10/27 rest
10/28 rest
10/29 20'jog,流し×3,2000×3(400) 6'50"/6'53"/6'43",70'jog
10/30 30'jog
10/31 1kup,12000mpr 45'07",20'down
total 392k
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