January Running

1. 7k
2. 7k
4. 30min gym, 135#90
5. 9k incl 5x300@63
7. 5k
8. 22k
10. 13k incl 6x1000@3.38 frame 6min
11. 45min gym
12. 9k incl 7x400@82.5
15. 5k
17. 10k incl 3x8/4 2.58 78 2.59 79 2.48 79
18. 40min gym
19. 8k incl 4x400@82.5
20. 6k incl 4x200@39.5
21. 9k incl shibueki, 2.8k@9.55
22. 21k incl 3x3000@11.30, frame 18min
24. 30min gym
25. 17k incl 4x2000@7.25, frame 12min
26. 5k
27. 30min gym
28. 15k
29. 5k
30. 30min gym

Running in December

1. 8k, 2x400@75
2. 7k, 2x200@39.5
3. 12k, okueki 3rd leg
4. 9k
5. 8k
6. 0k
7. 10k incl. 10x400@88.5 fr. 120
8. 0k
9. 0k
10. 4k
11. 11+7k, incl. 5x800@2.53.6 fr. 4min
12. 8k+60min. gym
13. 8k incl. 2x1600@5.55/5.58 - 3000@11.13
14. 8k
15. 9k incl. 3x900@3.09 fr. 3.31
16. 5k
17. 30k/26:04, 25:46, 25:31, 24:54, 24:35, 24:32/100k bike-week
18. 5k
19. 60min. gym, 147/79
20. 14k incl. 12: 4.24, 4.24 / 10: 3.36, 3.37 / 8: 2.49, 2.49 / 4: 77
22. 5k
24. 6k/5x200@40sec.
50k bike-week
26. 8k, box@16.41
27.10k/12/10/8/6/4/3/2@5.51/4.22/3.36/2.49/2.06/75/56/38
28. 10k hills
29.
30. 5k