9:30-12:30
晴れ、22-24℃、4m/s
江戸川陸上競技場
NIKE-dragonfly2
RPE5/10,aveHR119bpm,maxHR166bpm
RPE6/10,aveHR116bpm,maxHR166bpm
アップ(2kmjog→体操→ws100m×2)→3000m+3000m+1000m→(200m×3)×4→ダウン(0.4kmjog→体操)
設定3000m:1-4m30s/km、2-4m00s/km、1000m:3m30s
time3000m:(400m,・・・,200m)①107s,107s,106s,105s,106s,104s,103s,49s-13m11s②96s,97s,94s,95s,95s,95s,93s,44s-11m53s
1000m:(400m,400m,200m)82s,83s,40s-3m26s
R=10m37s,19m08s
設定200m:32s,33s,34s//R=30s rest,60s rest、SR=10min rest
time1-①32s②32s③33s,2-①32s②34s③33s,3-①34s②34s③33s,4-①31s②36s③32s
R=34s,58s,12m12s,39s,68s,11m45s,41s,68s,12m05s,50s,78s,続きを読む