Best Times
5,000m—13’46″74 (1995) 800m—1’53″9 (1992)
10,000m—28’40″87 (1995) 1500m—3’48″86 (1992)
Half Marathon—1:02’47″ (1998) 3000m—8’12″8 (1996)
30k (road)—1:30’29″ (1994) 15k—47’21″ (1994)
Marathon—2:06’57″ (1999) 10 mile—46’42″ (1993)
July 1999 T/D = Total Distance (in km)
|
Date |
Morning |
AM |
PM |
T/D |
|
1 |
40’+12’ jog | 12 laps x 3k (2:12’58″) | 64’ jog |
65 |
|
2 |
Rest | Ball game | 60’ jog |
12 |
|
3 |
Rest | 190’ jog | 55’ jog |
50 |
|
4 |
60’ jog | 10 x 1k in 3’00″~2’45″ (1’R) | — |
31 |
|
5 |
85’ jog | — | 60’ jog |
29 |
|
6 |
55’ jog | — | 60’ jog |
23 |
|
7 |
Jog w/ others | — | 50’ jog + (10×300) x 2 (12’41″/12’33″) |
37 |
|
8 |
50’ jog | — | 85’ jog |
27 |
|
9 |
50’ jog | — | 60’ jog |
12 |
|
10 |
Rest | — | 10 x 1k (2’57″~51″: total 37’33″)(1’R) |
30 |
|
11 |
50’ jog | Field athletic play | 85’ jog |
33 |
|
12 |
80’ jog | 45’ jog | 60’ jog |
34 |
|
13 |
60’ jog | 40k (2:25’28″) 18’31″~17’26″ | 45’ jog |
62 |
|
14 |
60’ jog | — | 60’ jog |
24 |
|
15 |
60’ jog | 60’ jog | 2 x 5k (15’12″/14’41″) w/ 5’ rest |
41 |
|
16 |
60’ jog | — | 55’ jog |
23 |
|
17 |
Rest | — | 150’ (30k) |
31 |
|
18 |
60’ jog | — | 55’ jog |
23 |
|
19 |
50’ jog | — | 65’jog |
23 |
|
20 |
60’ jog | 60’ jog | 30k run (1:46’06″) |
56 |
|
21 |
65’ jog | Walk | 12 x 1000 w/ 200R (3’03″~2’55″)(48’04″) |
35 |
|
22 |
80’ jog | Walk | Walk |
16 |
|
23 |
60’ jog | 60’ jog | 65’ jog |
38 |
|
24 |
60’ jog | Walk | 40k run (2:26’20″) 18’38″~17’55″/5k |
56 |
|
25 |
60’ jog | 40’ jog | 4 x 5000 (15’29″, 30″, 29″, 26″) w/ 1000R |
51 |
|
26 |
60’ jog | 45’ jog | Walk |
21 |
|
27 |
60’ jog | 55’ jog | 20k (1:06’52″) |
48 |
|
28 |
60’ jog | Walk + 40’ jog | Walk |
20 |
|
29 |
40’ jog | — | 40k (2:26’37″) |
52 |
|
30 |
60’ jog | Walk + 30’ jog | — |
14 |
|
31 |
60’ jog | 10 mile (55’28″) | 16000 Pace Run (51’51″) |
53 |
August 1999
|
Date |
Morning |
AM |
PM |
T/D |
|
1 |
60’ jog | Walk + 35’ jog | 4 x 3000 (8’52″, 54″, 48″, 48″) w/600R |
39 |
|
2 |
66’ jog | — | 60’ jog |
27 |
|
3 |
20k (1:09’19″) | — | 30k (1:46’08″) |
56 |
|
4 |
60’ jog | 25’ jog | (10 x 300) x 3 (12’47″/12’42″/12’44″) |
37 |
|
5 |
60’ jog | Walk | Ball game |
13 |
|
6 |
60’ jog | 40k (2:17’56″) | Walk |
55 |
|
7 |
55’ jog | — | 15 x 1000 (2’56″~58″) w/ 200R in 59’18″ |
36 |
|
8 |
60’ jog | — | — |
13 |
|
9 |
60’ jog | — | — |
12 |
|
10 |
Rest | — | 60’ jog with 5 x floats |
15 |
|
11 |
50’ jog | — | — |
10 |
|
12 |
50’ jog | — | — |
10 |
|
13 |
30’ jog | — | 60’ jog |
20 |
|
14 |
— | — | 10 x 300 in 12’41″ w/100R |
17 |
|
15 |
60’ jog | — | 120’ (25k) |
38 |
|
16 |
50’ jog | Walk | 65’ jog |
24 |
|
17 |
60’ jog | — | 65’ jog |
25 |
|
18 |
60’ jog | — | 35k (2:01’33″) last 5k in 16’21″ |
50 |
|
19 |
60’ jog | Walk | 50’ jog |
22 |
|
20 |
60’ jog | — | 10 x 1k (3’00″~2’53″) w/ 60″R in 39’16″ |
34 |
|
21 |
60’ jog | — | 60’ jog |
24 |
|
22 |
60’ jog | 40’ jog | 60’ jog |
32 |
|
23 |
60’ jog | 40k (2:20’58″) 17’54″~17’06″ | 50’ walk + 10’ jog |
58 |
|
24 |
60’ jog | 60’ jog | Walk |
24 |
|
25 |
60’ jog | — | 70’ jog |
26 |
|
26 |
60’ jog | — | 10 x 2k (5’50″~57″) w/90″ R |
42 |
|
27 |
60’ jog | — | 80’ jog |
28 |
|
28 |
60’ jog | Walk | 60’ jog |
24 |
|
29 |
60’ jog | Walk | 30k (1:37’57″) |
48 |
|
30 |
60’ jog | Walk | 50’ jog + 10×300 in 13’22″ |
30 |
|
31 |
60’ jog | — | Rest |
12 |
September 1999
|
Date |
Morning |
AM |
PM |
T/D |
|
1 |
60’ jog | 40k (2:24’19″) | Walk |
55 |
|
2 |
60’ jog | 60’ jog | — |
24 |
|
3 |
60’ jog | 60’ jog | Walk |
24 |
|
4 |
60’ jog | 2 x 5k (15’02″/14’52″) | Walk |
34 |
|
5 |
60’ jog | — | 50’ jog |
22 |
|
6 |
60’ jog | 120’ jog | Walk |
38 |
|
7 |
60’ jog | — | 65’ jog |
25 |
|
8 |
60’ jog | 60’ jog | — |
24 |
|
9 |
60’ jog | Walk | 50’jog + 400 (71″) + 2×1000 (3’01″/2’58″) |
29 |
|
10 |
60’ jog | Walk | 25k (1:20’11″) |
44 |
|
11 |
60’ jog | Walk | 60’ jog |
24 |
|
12 |
60’ jog | Walk | Walk |
12 |
|
13 |
60’ jog | — | 120’ jog |
40 |
|
14 |
60’ jog | Walk | 60’ jog |
24 |
|
15 |
60’ jog | 10 x 1k (3’00″~2’41″) w/60″R | Walk |
36 |
|
16 |
60’ jog | — | 60’ jog |
24 |
|
17 |
60’ jog | 120’ jog | — |
38 |
|
18 |
Walk | — | 5’ cycle + 5’ jog |
1 |
|
19 |
20’W + 20’J | — | 12000m Pace Run (37’47″) |
31 |
|
20 |
65’ jog | — | 40’ jog |
21 |
|
21 |
50’ jog | — | 35’ jog |
17 |
|
22 |
50’ jog | Walk | 65’ jog |
24 |
|
23 |
50’ jog | 2 x 2000 (5’44″/5’49″) w/400R | Walk |
22 |
|
24 |
50’ jog | 55’ jog | Walk |
22 |
|
25 |
40’ jog | — | 40’ jog + strides |
17 |
|
26 |
Walk | Berlin Marathon (2:06’57″) | — |
48 |
|
27 |
Walk + 30’jog | — | — |
6 |
|
28 |
— | — | — |
0 |
|
29 |
40’ jog | — | — |
8 |
|
30 |
Rest | — | 45’ jog |
9 |
|
31 |
— | — | — |
0 |