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June, objective 5K PB

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Bon, ce mois ci je vise la lune, un PB le dernier mercredi du mois.

Mercredi 5: Entrainement à Yoyogi, je fais 3 tours pour m’échauffer, puis 4×800 et 1×400 puis un tour de décontraction. 5K

Les 800s:
4’02″70: 1’56″08 + 2’06″62
3’58″76: 2’01″32 + 1’57″44
3’54″62
3’58″68: 1’55″68 + 2’03″00

et un 400 en 1’58″91

Si je tiens un 10×800 avec en moyenne 4’00, je peux améliorer sensiblement mon temps au marathon.

Friday 6th: Wake up at 5:30. Small run at 6:00 to Yotsuya Eki and back
to Wakamiya cho: 4k. Slow. Stiff left leg. Slow warming up and slow
return on wet roads.

Saturday: Long run shorten by pain in the left leg: 12K from the American School in Fuchu, western Tokyo till Ogikubo, half way of the planned run. I made a made here.

Saturday 14: New attempt, 2x 5K to the office and back at 6:00am. Forte douleur dans le devant du mollet gauche, douleur dans le genou. Retour à petite vitesse. Repos, glace, massage, rien pendant deux semaines.

Samedi 28: 2.75K, the short trip to Iichigaya. Bonne petite suée. Pas mal au genou.
Donc reprise douce la semaine prochaine, puis un peu de tempo pendant deux semaines et un semi très relax.

Week: 13k
Month: 34K
Year: 370k

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