1. 60'jog
2. 70'jog
3. 90'jog
4. rest
5. rest
6. 15'up,t.t5000m 17'48",40'down
7. rest
8. 2kup,12000mpr 45'34",20'down
9. 1.6kup,24kr 1.33'06",1.6kdown
10. 1.6kup,20.8kr 1.22'24",3.2kdown
11. 60'jog
12. 30'jog,ws×6
13. rest
14. 60'jog
15. 1kup,1200mpr 46'13",30'down
16. 90'cc
17. 3kup,ws×3,2.5k(4区) 8'33",40'down
18. rest
19. 60'jog,ws×6
20. 60'jog
21. rest
22. 2kup,12000mpr 44'57",30'down
23. 1.6kup,24kr 1.40'10",3.2kdown
24. 70'jog
25. 15'jog
26. 60'jog
27. 1kup,(600+400)×6(200) 2'05"~1'54"/84"~81",20'down
28. 20'jog
29. 90'jog,ws×6
30. 4.8kup,8kr 30'48",3.2kdown
31. 65'jog
total 354k