2017年04月24日

Jog 8km

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2017年04月23日

Bike 70km + Jog 8km

I went biking to Mogumogu as uausl Sunday. After biking I jogged at Heiwa Park.

Mogumogu record 10:00-13:00
Temperature 16-20℃, Wind NW2-4m/s in Nagoya, SW1-3m/s in Toyota
First Interval 19:01 245(NP248)watts, HR147 Cad85
Second Interval 15:07, 260(NP264)watts, HR153 Cad82 STP30secs
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2017年04月22日

Swim 4,400m

I made an experiment in the morning. In the afternoon I swam at Nagoya Univ as usual Saturday.

Swim menu 14:10-15:50
up 400
IMS_KPS 3×4×50
drill 8×50
S 900
P 3×200 paddle
S 10×100
dash 6×50
down 200
total 4,400m

posted by Hiro at 19:21| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年04月21日

Jog 8km + Roller Bike 20mins

My real estate was sold today thanks to Mr. Aizawa.

Bike menu 12:20-12:40 on road bike
up 5mins
VO2max 2mins 341W(HR:ave150bpm,max162bpm) Cad89 RI1min
VO2max 2mins 339W(HR:ave153bpm,max167bpm) Cad91 RI1min
VO2max 2mins 340W(HR:ave157bpm,max171bpm) Cad93 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.263W



posted by Hiro at 22:06| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年04月20日

Swim 2,550m + Roller Bike 20mins

I swam this morning. I'd come to swim much faster than ever because I found tips of strokes. At lunch time I pedaled at high intensity.

Swim menu 6:51-7:45
up 200
K_dolfr 400
drill 4×3×50
hypo 4×100 paddle
easy 50
S 3×3×100
total 2,550m

Bike menu 12:15-12:35 on road bike
up 5mins
hard 12×20secs(RI40secs) ave.542W
(562,562,556,559,542,539,540,531,531,523,518,540)

posted by Hiro at 21:10| 愛知 ☁ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする

2017年04月19日

Jog 8km + Roller Bike 20mins + Run 13km

I jogged before breakfast. In the evening I ran at Mizuho park. I'd come to run within 3'40 for 1,000m easily.

Bike menu 12:20-12:40 on road bike
up 5mins
VO2max 2mins 325W(HR:ave---bpm,max---bpm) Cad92 RI1min
VO2max 2mins 321W(HR:ave---bpm,max---bpm) Cad94 RI1min
VO2max 2mins 322W(HR:ave---bpm,max---bpm) Cad90 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.275W

Run menu 19:10-20:30
up jog 20mins
interval 5×1000(RI200jog) 3'39-41
repetition 3×400 1'17
down jog 5mins



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2017年04月18日

Swim 2,250m + Roller Bike 20mins

I swam and pedaled as usual Tuesday.

Swim menu 6:52-7:45
up 100
IMS 9×50
Kflyflyfr 6×75
hypo 4×100
S 4×200 paddle
S 2×25
total 2,250m

Bike menu 12:20-12:40 on road bike
up 5mins
VO2max 2mins 329W(HR:ave152bpm,max165bpm) Cad91 RI1min
VO2max 2mins 330W(HR:ave155bpm,max169bpm) Cad92 RI1min
VO2max 2mins 329W(HR:ave160bpm,max174bpm) Cad94 RI1min
easy 2mins
hard 8×20secs(RI10secs) ave.265W


posted by Hiro at 21:46| 愛知 ☀ | TrackBack(0) | Workout ( pages in English ) | このブログの読者になる | 更新情報をチェックする