tag:blogger.com,1999:blog-29847278292749452092024-03-18T15:12:57.812+09:00走ることについて考えるとき僕が想うこと。~LIFE IS ADVENTURE~2011年の秋、僕は無計画にフルマラソンに出走した。それが今に至るぼくの始まりだったと思う。走ることで出会う人々、日々トレーニングやマラソン大会のことを通じてぼくの日常を文章として残したいと思う。
尚、ブログタイトルは村上春樹氏のエッセイ集のタイトルを拝借させていただいた。Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.comBlogger938125tag:blogger.com,1999:blog-2984727829274945209.post-74699046387151798472024-03-18T12:00:00.001+09:002024-03-18T12:00:00.136+09:002024.3.11~3.17<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div style="text-align: left;"><b><span style="font-family: helvetica;"><br /></span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>3/11(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジムへ。ささと着替えて</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">フリーウェイトコーナーへ直行するとジャーク?スナッチ?いわゆる重量挙げのトレーニングをしている方がいらっしゃる。すげ〜と感心しながら、その方の隣で</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">バーベルスクワットをおこなう。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ウェイトはいつものように60kgから開始して5kg毎増量して75kg(これまでバーの重量を除いていたけれど今後は加えて表記)まで、1分強のインターバルで8~10repを6セット。トレーニングコーナーに場所を移動してサイドクランチ左右を少々。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 続いてスイム。一抹の不安を感じている。なんとしても距離を稼ごうと鼓舞しながら100mインターバル。フォーム劣化を感じたところでドリルを挟んでリフレッシュ。心拍を上げすぎないように、かつ速く水中を進む(泳げる)よう各挙動に注意を払った。この日は若干の手応えを感じた。近々ウエットを着た練習をやりたいと考えている。</span></div><div><br /></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><strong> </strong>終業後ジム、ブリック練。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム100mインターバルを10本。一般レーンが少なく、他のスイマーさんとの兼ね合いを嫌い、さっさとプールを後にしてトレミへ。こちらもなかなかの混み様だ。開始はやんわりはいってビルトで上げてみたものの、なんだか走ることが嫌になって集中力を欠く。5km概ね30分でトレミを降りてエアロバイクに移動。アマプラで大好きなコンテンツを1話分眺めて汗を絞る。なんちゃって3種目。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>13(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はお通夜へ弔問。我社の代表取締役が、先週の土曜に身罷った。享年72歳。社長に就任され約20年。プライベートではゴルフのアマチュアチャンピオンというスポーツマン。ぼくがゴルフに熱を上げていた頃(15年前笑)、一度だけ練習場に現れてドライバーショットを疲労してくれた。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">クラブを握るその雄姿が脳裏に鮮明だ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">「大型トラック一杯分ボールを打ったら教えてあげるよ」と声を掛けていただいたが、残念ながらそれは実現しなかった。様々に気を掛けていただいて、助けていただきました。天国で思う存分ゴルフを楽しんでください。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">合掌。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>14(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">前夜のこともあって少々寝不足。夕方のトレ計画を立てていたが休養に充てることににした。陽が落ちるのが段々と長くなっている。そろそろ朝練や夕方のロードに出れそうだ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>15(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">帰宅後ロードへ。付きまとうワンコズを振りきって、いつものコースをジョグで気持ちよく。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">16(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前。ラン友とキロ5ペース走。次週開催の新潟ハーフの仕上げ練習の当て馬になる。夏の新潟30kのやすらぎ堤のコース往復5kmを2往復。良い練習になった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 昼食を運んでジムのプールへ脚を運ぶ。アップ的な500m泳の後、ウェット着用許可をいただき、インターバル泳。久々のウエットスーツの感触を確かめた。ウエットの方が全然楽なところを考察すると、きっとストリームラインに問題があるのだろう。確認の意味を込めてウエットを脱いでインターバル泳。もやもやしていた脹脛がこむら返りを起こしたところでヤメ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">17(日) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">天気予報を過信して空ぶった休日となる。午前中、呑気に過ごして、いざ動き出そうとしたら雨が降ってきた。風も強くなってきたので予定を変更して自宅トレ。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> デッドリフト80kgを5r×2sから、ちときついので70kgに落として8r。ダンベルプレス、フライを各15r×3、オーバーベント12r×3、ボールクランチ、サイドクランチを3s。〆に固定ローラーを25分。こういう日曜もありかな。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">11(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.65(30)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">12(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0(18)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ5(30)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク10(20)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">13(水)、</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">14(木)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">15(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード7(40</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">16(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード15(85</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.5(27)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">17</span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">(日)</span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(22)、固定ローラー(25)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">3/11</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">~3/17</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S4.1、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">B16、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">R27、Re2</span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-63744417483979547892024-03-11T12:46:00.005+09:002024-03-11T12:47:00.100+09:002024.3.4~3.10<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div style="text-align: left;"><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>3/4(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジムへ。トレミ。アップを3kぐらいからキロ5オーバーのペース走。着替えを挟んでからは宮古島ランペースのイメージで距離あわせ。もやもやする心持ちだったが大汗をかいたらちょっと晴れる。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>5(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong>終業後はジムへ。筋トレからスタート!と思いきや、パンツの着替えを忘れてしまい仕方なく</span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">プールへ直行。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">キッズスイム教室が盛況で一般レーンにそのしわ寄せが・・・。<span style="font-family: helvetica;">ストレッチはほどほどに入水、</span>インターバル100m泳を愚直に15本。ラスト3本あたりから疲労があらわになり、なんとか泳ぎ終えるも一抹の不安が残る内容だった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>6(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。バーベルスクワットからスタート。ウェイト40kgから開始して55kgまで。続いてエアロバイクを40分、さらにスイムをドリル込みで1,000m。2日連続のスイムで少し感じを取り戻せたか。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>7(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ダイナミックストレッチから</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ。定ペース走のつもりだったがビルドでキロ5オーバーまで。僅かだが速いペースでやれるようになっている気がする。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>8(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。水曜のバーベルスクワットの筋肉痛がでて腰が痛い。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">9(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中からジムへ。エアロバイクを2時間のあとトレミ。疲れたのでトレミは30分のみ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">10(日) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">ジムでトレミ。想定ペースで15km。思いのほか楽にやれた。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">4(月)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ11(60)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">5</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.5(27)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">6(水) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">、エアロバイク20(40)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0(19)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">7(木)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ11(60)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">8(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">9(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク59(120</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ5(30)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">10(日)</span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ15(80)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">3/4</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">~3/10</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S2.5、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">B79、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">R42、Re1</span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-45315074771697890462024-03-05T18:30:00.002+09:002024-03-13T13:56:41.221+09:002024.2.25~3.3<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>2/26(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジムへ。軽いストレッチからバーベルスクワット、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">40kgを10rep×5。重量負荷を掛けられるコンデイションではなかった。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">続いてプールというのがこのところの流れだが、気分の問題でエアロバイクで汗を絞る。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>27(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">プールへ直行してストレッチからいつもの</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">インターバル泳。同レーンでご一緒させていただいた本格スイマーさんに、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">25mを14秒で泳いでいらした、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">勇気を振り絞ってクローズドクエスチョンでコツを伺った。ずばり!<i>ホニャララ</i>と答えて頂いた。なるほどぉー、と即座に反芻する。思案していた仮説は正解だった。これは案外と収穫かもしれない。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">速く泳ぐには<i>ホニャララ</i>かー。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> キリのよいところでプールからあがってトレミでジョグ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>28(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">週明けからの業務負荷が高すぎて休養に充てる。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>29(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ダイナミックストレッチから、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アマプラをお供にエアロバイクを45分、続いてトレミへ移動したが集中を欠いて、我慢ができないのでヤメ。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">3/1(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">高校の卒業式に出席するために休暇をとる。中高と通算6年間お世話になった学校に別れを告げる。いろいろなことがあったけれど、過ぎてみれば本当にあっという間だ。卒業を迎えた笑顔の生徒さんらをみると、こちらもつい口角が上がってしまう。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> ちなみに中学入学時は120人いた生徒は108人となり、大学進学を決めているのは98名と先生から説明があった。そう聴くと感慨ひと塩である。我が家もこの春からは大学生。親の勤めはあと4年といったところか。夕方、自宅で筋トレ。ボールクランチ、サイドクランチ、デッドリフトはウェイト70kg、バーベルフライ、プルオーバーまで。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">2(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中はお日様の様子を伺いながらワンコズと長めの散歩。寒いけれどお天気は申し分なかった。お昼過ぎにジムに向かってエアロバイクを都合2時間漕ぐ。1時間は30km/hペースで次の1時間は適宜に。エアロバイクを長くやるのは、なかなかにシンドイ。身支度を整えて、この日のメインイベントである飲み会へ脚を運ぶ。なかなか実現できなかった集まりで想像以上に盛り上がる。時間帯こそ異なるが</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">先週と似た流れだった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">3(日) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">天候、前日のアルコールなどで自宅トレ。クランチからの固定ローラーを1時間。言い訳しかないのでこれでやめよう。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>26(月)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク22(45)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">27(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0(20)</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">、トレミ8(45)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">28(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">29(木)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク22(45)、トレミ3(18)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">3/1(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(17) アクティブレスト</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">2(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク57(120</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">3(日)</span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">固R16(60)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/26</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">~3/3</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S1.0、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">B117、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">R11、Re2</span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-60485664572198622812024-03-05T18:00:00.002+09:002024-03-18T14:00:03.279+09:002024年2月のまとめ<div style="text-align: left;"> 閏年の2月。29日には大谷選手結婚のNEWSが舞込み、華やかな気分に包まれた一方で、国政の舞台では茶番ともいえる様相が繰り広げられている。なんともやるせない気持ちになるのはぼくだけだろうか。</div><div style="text-align: left;"> ぼくも負けないぐらいばたばたと忙しい日々を送っているが、この2月は桐生堀でそれなりに走れたこと、室内だがペダルを一生懸命漕げている焦げたことを評価している。が、良いことばかりではなく、スイムがなんともしがたい状況だ。次月にリカバリするしかないのだが・・・。</div><div style="text-align: left;"><br /></div><div style="text-align: left;">2<span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;"><span style="color: black; font-family: helvetica;"><span style="color: #ea9999;"><span><span style="color: black;"><span><span style="color: #ea9999;"><span style="color: black;"><span><span><span><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);"><span>月のトレーニング</span></span><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span>・・・Swim4.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;"><span><span style="color: black;">(4</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)、Bike260(9</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">Run156</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">(15</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、Rest.8</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2/1(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク32</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(68)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">3(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード13(72</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(15)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">4(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード12(61</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><br /></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>5(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(8)、スイム1.5</span><span style="font-family: helvetica;">(28)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">6(火)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ アクティブレスト</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">7(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> トレミ</span></span><span style="font-family: helvetica;">10(57</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">8(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">9(金)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕 </span></span></span><span style="font-family: helvetica;">ロード8(47</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">10(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">トレミ6(31</span><span style="font-family: helvetica;">)、スイム0.5</span><span style="font-family: helvetica;">(10)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">11(祝)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><b> </b></span></span></span></span><span style="font-family: helvetica;">桐生掘マラソン 1時間40分50秒</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/5~2/11</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S2.0</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R45、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #ea9999;">12(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">ロード12(90</span><span style="font-family: helvetica;">) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(15)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">13(火)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ、エアロ26(50)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">14(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(11) アクテイブレスト</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">15(木) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕 </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">トレミ</span></span><span style="font-family: helvetica;">10(56</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">16(金)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">17(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="font-family: helvetica;">ロード12(66</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">18(日)</span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">ロード12(68</span><span style="font-family: helvetica;">)、バイク50(100)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/12</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">~2/18</span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…B76、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R46、Re2</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>19(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">固定R(30</span><span style="font-family: helvetica;">) </span><span style="font-family: helvetica;">アクテイブレスト</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">20(火)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ、スイム1.1(20)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">21(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ22(45)、トレミ7(42)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">22(木)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ22(45)、トレミ7(42)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">23(金)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">24(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">エアロ57(120</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">25(日)</span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">ロード15(81</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/19</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">~2/25</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S1.1、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">B108、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R29、Re2</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>26(月)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ、</span><span style="font-family: helvetica;">エアロ22(45)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">27(火)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">スイム1.0(20)</span><span style="font-family: helvetica;">、トレミ8(45)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">28(水)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">29(木)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ22(45)、トレミ3(18)</span></div></span></div></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-35880836267723085292024-02-26T18:00:00.002+09:002024-02-26T18:00:00.139+09:002024.2.19~2.25<div style="text-align: left;"><span style="font-family: helvetica;"><b> </b>宮古島(トライアスロン)</span><span style="font-family: helvetica;">にエントリーしたときから、桐生の終わる2</span><span style="font-family: helvetica;">月中旬頃から複数種目での長時間のトレーニング、ブリック練を取り入れようと思っていた。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 天候の良かった先週末(2/18)から開始して、その流れを意識して平日メニューにも組み込む。内容を含めて、それらが正解かそうでないかは不明だが的外れではないだろう。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 自分の身の丈ギリギリでこなしていく感覚は、能力の閾値を高めていくにはとても重要で、本番でのゴールへつなぐ担保になってくれる。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> いまは強度はさほどだし量も多くない。継続できる能力範囲に収まっている。</span><span style="font-family: helvetica;">これまでの経験から必要と思われるメニューをピックアップし、心と身体に向き合いながら、</span><span style="font-family: helvetica;">ヤレるときはムチを入れる心構えで</span><span style="font-family: helvetica;">調整していこうと考えている。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">結果を出し続けるシニアアスリートのインタビュー記事に目を止めてみると、トレーニングの質量は流石のひと言に尽きるが、その礎は食事(栄養)と休養(回復)への配慮だと大概言及がある。</span></span></div><div style="text-align: left;"><span style="font-family: helvetica;"> スキージャンパーのレジェンド葛西さんの著書でも「若い頃はトレーニングをやればやっただけ身体が応えてくれたが、今はそうはいかない。シニアの今は、心と身体に向き合いながら適切な休養を入れることが必要だ」とあった。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 無理せずにこなせていたことが少しづつできなくなってくる。案外とそれには気付かないものだ。ぼくは、加齢に抗うというより、</span><span style="font-family: helvetica;">寄り添う気持ちで付き合っていこうと思う。いやいや、まだ早いよと上の年齢の方々から言われることはあるが、今のぼくのトレーニングに対する感覚なのだ。いまの取り組みが将来の、更に齢を取った自分への投資のようなものなのだ。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><b><span style="font-family: helvetica;"><br /></span></b></div><div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>2/19(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">就業後、所用があり帰路に着く。自宅のトレ部屋の固定ローラーに跨ってみたけれど、集中できずに申し訳程度で降車、アクティブレスト。</span></div><div><br /></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>20(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジムへ。軽いストレッチからバーベルスクワット。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">40kgはアップ、5kgづつ増量しながら60kgまで。今季初の重量だが深く腰を落とすのに躊躇いを感じた。たかが5kgされど5kgだ。締めにもう一度45kgを10repやって合計6セット。実質の稼働時間は7分に満たないけれど、背中やハムや尻の筋肉に圧を掛けた。サイドクランチと背筋伸ばしを交互にやって筋トレは終了。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 続いてプールへ移動、100m</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">インターバル泳を数本にヘッドアップを折り込む。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">この頃のスイムはまるでタイムが出ない。何がいけないのか確かめる必要があると考えてクロールの所作本を開いているがわからない。個人レッスンもひとつの方法かと考えることもある。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>21(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。エアロバイク&トレミのジム的ブリック練。距離思考を時間メーターに変えて、それぞれの稼働時間を設定する。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ぼくにとっては苦行でしかないやつだが、宮仕の平日の手段としては最適だろう。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ダイナミックストレッチから、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アマプラをお供にエアロバイクを45分、続いてトレミも同じぐらいをジョグの2種目1時間半。帰路の電車がいつもより1本遅くなった。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>22(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">前日と同様。エアロ&トレミを各45分。前日よりややスピードは落ちたが同量はこなす。終始汗だく、ちょっとした補給も入れながらのトレだった。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">23(祝)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中は所用で村上市へ。休養。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">24(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">早朝よりジムへ、ダイナミックストレッチを入念にエアロバイクを2時間。その後、かなり前から予定していたアスリートの集う昼飲み会は3時間オーバー。連休の句読点。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">25(日) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">調子に任せていつもの4周回のロードのランニング。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>19(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">固定R(30</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アクテイブレスト</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">20(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ、スイム1.1(20)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">21(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク22(45)、トレミ7(42)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">22(木)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク22(45)、トレミ7(42)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">23(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">24(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク57(120</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">25(日)</span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード15(81</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/19</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">~2/25</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S1.1、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">B108、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">R29、Re2</span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-85454737441384671142024-02-19T12:00:00.001+09:002024-02-19T12:00:00.140+09:002024.2.12~2.18<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span style="color: #ea9999;">2/12(祝)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">レース翌日。お天気に恵まれたので気の置けない仲間とロードでスロジョグ。夕方、ワンコズのお散歩のあとに上半身系の筋トレ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ボールクランチとサイドクランチ、ダンベルプレス、ダンベルフライなど。</span></div><div><br /></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>13(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ダイナミックストレッチ(DS)から筋トレ、バーベルスクワット。40→45→50→55各10rep×5セット。次いでエアロバイクを小1時間。ワット数高めも1km/2分に届かなかった。バイクを降りて後始末をしていると同年ぐらいの知らない男性に声を掛けられた。ぼくのエアロバイクの様子を何度か目撃していたらしく、いくつかの質問される。みられているという意識がまるでなかったので気をつけたい。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>14(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">帰宅後、筋トレ。ボールクランチ、サイドクランチを入念にしてデッドリフトのアクティブレスト。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>15(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、DSからトレミへ。走る気持ちは超前向きでアップはそこそこにキロ5ペースへ。気持ちよく走れるがどうも集中が切れてしまう。傾斜を上げ下げしたり変化をつけて数キロ頑張ったが、アマプラに接続してジョグの距離あわせで10km。サウナで汗を取って帰路につく。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>16(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。気の置けない連中との飲み会。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">17(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">飲み会の翌朝というのは寝不足感が強い。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">特に気の置けない面々との会では顕著だ。調子に乗りすぎないようにグラスを口に運んでいるつもりだが、なかなかうまくいかない。意志の弱さといわれれば否定できない。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> そういう訳で、午前中はダラダラと過ごし午後から始動。2月中旬とは思えない空の下、メインのランニングコースでハァゼィする。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">18(日) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">2月としては異例の天候。予報に期待して久しぶりにバイク走を計画していた。出発は気温の上昇に合わせることにして朝はランニング。前日と同コース、調子に任せる感じで12km。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> 帰宅してすぐに着替えてバイクに跨る。</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">気温はやや低かったがやれないことはなかった。こちらも</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">いつも練習しているコースを選択する。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 山へ近づくにつれて「出しの風」が案外に強くて途中途中で苦戦、さらにランニングの疲労も手伝って思うように漕げなかったが、この時期としては良いトレーニングになった。思いがけず有難い週末の休日となった。ここから少しづつトレ量を増やしていこう。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">12(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード12(90</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(15)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">13(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ、エアロバイク26(50)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">14(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11) アクテイブレスト</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">15(木) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕 </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">10(56</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">16(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">17(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード12(66</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">18(日)</span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード12(68</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、バイク50(100)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/12</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">~2/18</span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…B76、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">R46、Re2</span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-58125040634056953452024-02-14T18:30:00.001+09:002024-02-14T18:30:00.247+09:00第70回桐生掘マラソンのこと 2024.2.5~2.11<div style="text-align: left;"> <span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">第70回桐生掘マラソンに出走した。ハーフマラソンの</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">参加は’20年11月以来、実に3年3ヶ月ぶりだ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">そしてこの大会</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">の参加は、コロナウィルスが</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">流行する直前の同年2月</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">66回大会以来</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。そ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">の日の</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝、宿泊先で眺めていた札幌雪祭り会場からのTV中継で、原因不明の病気が流行していると噂されるかの国からの観光客が多く見られるとリポーターが伝えていたことを今も記憶している。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> あれから4年、時が経つのは早い。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">桐生堀マラソンはぼくの冬季のローテーションの一角を担っていたので、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">再び参加できることを嬉しく思った。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 会場に近い宿に泊まり当日を迎えた。スタートの30分前ぐらいに会場に入って参加賞(お気に入りのTシャツ!)を受取って、スタート地点でアップして号砲を待った。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 関東らしく雲ひとつない青空だった。日向と日陰の温度差が明らかで、迷わず日向を選ぶ。時折ピューと強く吹く風は身を切るが、上昇するであろう気温に期待して、半袖でレースに臨むことにして防寒用の長袖着を脱いだ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> このレースは目下、スピード向上に努めているぼくの試金石だ。キロ5分、1時間45分以内を目標として臨んだ。凡庸な時計かもだが、しっかりやり遂げることを必達としていた。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 定刻どおりスタート。ランナー群の中段でレース号砲を聴いた。スタートラインまでは数秒と掛からなかった。直後</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2度ほど前が詰まったが</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">入りの1キロは5分10秒。いまのぼくには丁度よかった。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">そこから</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">キロ5を少し切るぐらいを刻んだ。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 3km過ぎから上りの気配を感じたが許容範囲だった。ゆるい上りが続き、場所によっては下りもあったので、そこで息を入れた。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> コースを進むにつれて沿道の建物が少なくなり、山道を感じさせる景色に変わる。もちろん変わらず上り坂だ。気を抜かないようにせっせと脚を前に出した。そうして10km通過は49分30秒。ほぼキロ5で踏めていた。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 折り返し。坂の重力に身を任せる。間隙をついて</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">補給も入れる。ハーフでもやるべきことはやりる。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 着地は重心よりやや後ろ、尻やハムストリングスへ衝撃を感じながら</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">膝下の力を抜く。ブレーキステップにならないように前進した。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">里程標を通過するたびに時計を確認した。概ね4分40秒前後で坂を下っていた。濃淡をつけるために体力温存。定ペースを心掛けた。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 下りの恩恵がなくなる18km付近からひとつギアを上げる。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">厚底シューズの性能を発揮するように、大き目のステップを意識してアスファルトを蹴った。そんな走り方で</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ゴールまで耐えられるかは判らなかったが自身との我慢比べだ。つまらない雑念が霧のように消える。走れ、走れ。ファンランに参加する大勢のランナー達が止まっているようだ。4分30秒を上回っていた。粘れ、粘る。</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> フィニッシュは1時間40分50秒。前回よりも4分遅いがネガティブ走ができたことには満足。終わってみれば、あっという間のできごとなのはいつものこと。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">どこか温かみを感じられ、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">多くの市民に支えられる</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">大会だ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">天気もよく、気分よく走れて本当に楽しかった。また来年も走ろう。(了)</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>2/5(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。ダイナミックストレッチ(DS)から筋トレ、バーベルスクワット。30→40→45→50→40→30の各10rep。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">次いでスイム。先週と同様に入りからの500m泳は9分16秒。Bスクワットが身体に残した爪痕を感じながら泳ぐ。インターバルを入れてなんとか1,500mまで距離を稼ぐ。精神修行みたいなスイムだった。翌日、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">見返りとしてハムが軽い筋肉痛になった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>6(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。帰宅してボールクランチとサイドクランチでボディに刺激を入れた。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>7(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、DSからトレミ。妙な筋肉痛と疲労感があるのだが、この日曜を考えると走らずにはいられない。アマプラをお供にゆるジョグスタート。アップからビルトっぽく上げて刺激を入れて、無難に10kmで終了。サウナで汗を取って帰路に。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>8(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>9(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">帰宅してワンコズとジョグ。ワンコズ達が走れる距離が概ねわかっているので無理なく踏んだ、というのは言い訳か。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">10(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中ジム。DSからサイドクランチ、プランクを挟んでトレミでキロ5走を30分。次いでプールへ。今週ほとんど泳いでないのでクロールの感覚を忘れないように少しだけ泳いだ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">これが桐生の最終調整。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午後は一路、群馬桐生市へ向かうった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">11(祝) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">桐生掘マラソン。グロスタイムで1時間41分ぐらい。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>5(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(8)、スイム1.5</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(28)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">6(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ アクティブレスト</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">7(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> トレミ</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">10(57</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">8(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">9(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード8(47</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">10(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ6(31</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、スイム0.5</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(10)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">11(祝)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><b>桐生掘マラソン 1時間40分50秒</b></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">2/5~2/11</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S2.0</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R45、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-90248169100135199752024-02-05T12:00:00.001+09:002024-02-05T12:00:00.345+09:002024.1.29〜2.4<div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 今週は桐生掘マラソンハーフ。日曜の練習の時計を参考に目標を設定したい。前半上り、後半下りの坂コース。当日の環境と自身のコンディション次第だが、現在の力試しと思って臨む。</span></div><div style="text-align: left;"><b><span style="font-family: helvetica;"><br /></span></b></div><div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>1/29(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。ダイナミックストレッチ(DS)から筋トレ、バーベルスクワット。30→40→45→50で10rep×5セット。ひさしくやった前回よりはるかにダメージは少ない。フリーウェイトの筋トレはやるやらないで随分違うものだと思った。錘に対する耐性が付くのは間違いない。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 次いでスイム。入りの500mは9分20秒。気持ちよく泳げたが、ウェイトの後だと掻きが軽く感じてしまう。インターバル泳のレスト間隔を短くして目標距離まで。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>30(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム、DSからトレミ。入りで息を整えてキロ5走。もうひと踏ん張りのエアロバイクでタバタ。疲労困憊。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>31(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">天気が良いので帰宅してロードへ。準備を整えていると瞳を輝かせながら見つめてくる中型犬が2匹。久しぶりのお散歩ラン。息が弾んだ。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>2/1(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、エアロバイク。やや疲労感があったのでワット数18設定の定ケイデンスを1時間ちょっと。アマプラが頼みだった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>2(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">3(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">寒さと気分が上がらずにお昼頃までにグダグダしていたが、意を決してロードへ。スロジョグからなんとか少し頑張るペースまで。そして夕方は筋トレ。ボールクランチ、サイドクランチ、デッドリフト、ダンベルフライ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">4(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中、天候を見計らって練習コースへ。レース前週での10km5分走。ロード10kmに時計目標を設定するのは久しい。それぐらい適当というか、なんとなく調子に合わせてやっていたわけだ。レースもトレーニングも。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> 起伏の多い周回コースをハァゼイしながらなんとか49分台でやり終えたのだが、残り2kが辛かった。簡単でしょうと高を括っていた自分を反省。その日の調子もあるのだろうが、今年に入って</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ、タバタ、でもってトレミペース走で積み上げてきた成果として踏まえつつ、これからのトレーニング計画に生かそうと思う。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>29(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(8)、スイム1.5</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(28)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">30(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(55</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、エアロdeタバタ</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">31(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード7.5(42</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2/1(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ32</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(68)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">3(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード13(72</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(15)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">4(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード12(61</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/29~2/4</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S1.5、</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">B32、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R42、Re1</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-22815378189642747262024-02-02T18:00:00.001+09:002024-02-02T18:00:00.246+09:002024年1月のまとめ<div style="text-align: left;"> この1月は寒いけれど降雪がことのほか少ないので全般的にトレーニングに時間を割くことができた。週末ロード走もできたので有り難かった。</div><div style="text-align: left;"> 4月の宮古島にむけ、いつもよりも室内エアロバイクでトレーニングを積み、夏の頃よりも高負荷でケイデンスをキープできているような気がするのだが、実際ではどうなるのだろう。次月もこの1月の各週のようにバランスよく各種トレを積み上げていくつもり。</div><div style="text-align: left;">ついでと言ってはなんだが5月の佐渡ロングライドもエントリー。ロードバイクライフを楽しみ。</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;"><span style="color: black; font-family: helvetica;">1</span><span style="color: black; font-family: helvetica;"><span style="color: #ea9999;"><span><span style="color: black;"><span><span style="color: #ea9999;"><span style="color: black;"><span><span><span><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);"><span>月のトレーニング</span></span><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span>・・・Swim7.2</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;"><span><span style="color: black;">(7</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)、Bike264(13</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">Run157</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">(17</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、Rest.7</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">元日</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(10) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">固定ローラー10(40</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;">2(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(20) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">固R16(60</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;">3(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.6(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">4(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">5(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">6(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク43(90</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、トレミ8(50)、スイム0.6(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">7(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ11(57</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/1~1/7</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.2</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B59、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R39、Re1</span></span></span></span></span></span></span></span></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #ea9999;">8(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ40(82</span><span style="font-family: helvetica;">)、トレミ5(30)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">9(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">10(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">スイム1.5(28) </span><span style="font-family: helvetica;">エアロ20(45</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">11(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">トレミ10(54)、エアロdeタバタ</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">12(金)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">13(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">エアロ45(95</span><span style="font-family: helvetica;">)、トレミ8(42)、スイム0.5(9</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">14(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">トレミ12(67</span><span style="font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(15)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/8~1/14</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S2.0</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B105、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R35、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>15(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">トレミ10(54)、</span><span style="font-family: helvetica;">エアロdeタバタ</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">16(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">トレミ5(26)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">17(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ30(58</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">18(木)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">19(金)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">20(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">ロード16(86</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">21(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">エアロ24(50</span><span style="font-family: helvetica;">)、</span><span style="font-family: helvetica;">トレミ4(25</span><span style="font-family: helvetica;">) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(12)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/15~21</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">B54、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R35、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>22(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(7)、スイム1.5</span><span style="font-family: helvetica;">(27)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">23(火)</span></span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">24(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">エアロ30(56</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">25(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">スイム1.0</span><span style="font-family: helvetica;">(27)、</span><span style="font-family: helvetica;">トレミ10(56)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">26(金)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(8) アクティブレスト</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">27(土)</span></span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">固R16(60) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="font-family: helvetica;">トレミ10(54</span><span style="font-family: helvetica;">)</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">28(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">ロード11(64</span><span style="font-family: helvetica;">) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(15)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/22~28</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S2.5、</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">B46、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R31、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>29(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ(8)、スイム1.5</span><span style="font-family: helvetica;">(28)</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">30(火)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">トレミ10(55</span><span style="font-family: helvetica;">)、エアロdeタバタ</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">31(水)</span></span><span style="font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">ロード7.5(42</span><span style="font-family: helvetica;">)</span></div><div><span style="font-family: helvetica;"><br /></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-65204198691379850942024-01-29T12:00:00.032+09:002024-01-29T12:00:00.140+09:002024.1.22〜1.28<div style="text-align: left;"><span style="font-family: helvetica;"> 今週のトレーニングをひとことで表すならば、契機を掴んだ週だったと思う</span><span style="font-family: helvetica;">。引き続き</span><span style="font-family: helvetica;">汗を流し続ける時間とトレーニング対象の強度をじわり上げていく。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 強度の担保は筋力アップとタバタと考えているので、それらメニューを織り交ぜながら、バランスよくこなせるように計画したい。</span><span style="font-family: helvetica;">欲張りになってオーバーワークにならんようにね。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>1/22(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。ダイナミックストレッチ(DS)から筋トレ、バーベルスクワット。30kgで慣らし、40kgで8rep×5セット。大臀筋やハムに刺激を入れる。これから定期的に実施する。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">次いでスイム。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">昨年11月ぐらいから</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ゴーグルのパッキンがへたれ水漏れが気になっていたのだがようやく</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">新調。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">いつものようにインターバル泳。プールの底が鮮明に映って気分がいい。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>23(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">前日のスクワットで超絶筋肉痛。休養に充てる。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>24(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジムへ。エアロバイクに跨って負荷16、1km/2分ペースをイメージして距離目標30km。先週と同タイミングだった。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>25(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、DSからスイム。500m泳は9分12秒。その後インターバル泳で距離合わせ。次いでトレミで</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ビルト走</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。バーベルスクワットの残滓のような筋肉痛がハムに色濃いのでやんわり入りつつ、4分40秒まで上げて10km走。平日の練習としては十分な内容。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>26(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アクティブレスト。自宅で筋トレもデッドリフトで右ハムに痛みが走ったのでそこでヤメ。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">27(土) </span></strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中の所用のために、朝自宅ローラーで1時間、ジムへ行ってトレミで10km走。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">28(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">ロードに午前中、外に出れそうだったので様子を見計らってロードへ。昨年12月の那覇マラソンの経験以降、走力強化を念頭に平坦よりも起伏のあるコースを選択しようと、この日は該当するコースを周回。3周回(3.2km/周)したあと四頭筋に少し疲労を感じる。今年はこのコースで思いきり汗を流そうと考えている。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> 夕方は筋トレ、ボールクランチ、サイドクランチ、プランクからデッドリフト、サイドレイズまで。下半身をつくるにはバーベルスクワット、デッドリフトだろう。そうそう効きどころが違う片足スクワットも加えようか。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>22(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(7)、スイム1.5</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(27)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">23(火)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">24(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ30(56</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">25(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(27)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(56)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">26(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(8) アクティブレスト</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">27(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">固定ローラー(60) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">28(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード11(64</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(15)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/22~28</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…S2.5、</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">B46、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R31、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-29781026075019460482024-01-22T16:23:00.000+09:002024-01-22T16:23:34.930+09:002024.1.15〜1.21<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>1/15(月)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、DSからのトレミ。入りで息を整えてキロ5走へ。着替えのインターバルを取りながらそれなりに頑張ってみる。この日は割りと楽に走れた。締めに</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイクでタバタ。5本でノックアウト。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>16(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。この日もDSからのトレミキロ5走。楽に走れていたのだけれど、青空が雲に覆われるように途中で</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エネルギーが切れハンガーノックに陥った。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">日中、忙しくて食事が取れなかったことが原因。この日はそこで終了。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>17(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。エアロバイクに跨って負荷16度、2分で1kmペースでケイデンスは90程度を30km目標。大汗をかいた。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>18(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">会社の新年会でおやすみ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>19(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">プライベートの新年会にて連休。</span></div><div><br /></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">20(土) </span></strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">ウィークデー開催の新年会の酒の残滓を確かめながら、自宅でのんびりしていたが、1月とは思えない晴れ空に背中を押されロードへ。終始、時計を見ずに心と身体に合わせ、10kmを超えてからは少しきつく感じるペースで進む。締めは起伏路を使ってボルグ係数13ぐらいをイメージする。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">21(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジムへ。行きの電車の中でも疲労感が勝ってやる気は低い。アマプラを観ながらエアロ、ついでトレミ。トレミはダラダラ走っていても意味がないのでキロ5分ペースの刺激をインターバル的にいれてみるもかえって消耗する感じだった。</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">夕方は筋トレ、ボールクランチ、ダンベルプレス、ダンベルフライ、オーバープルをしっかり入れる。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>15(月)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロdeタバタ</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">16(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ5(26)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">17(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ30(58</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">18(木)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">19(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">20(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード16(86</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">21(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ24(50</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ4(25</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(12)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/15~21</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">B54、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R35、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-67650764223529648432024-01-15T12:00:00.001+09:002024-01-15T12:00:00.135+09:002024.1.8〜1.14<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div style="text-align: left;"><b><span style="font-family: helvetica;"><br /></span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span style="color: #ea9999;">1/8(祝)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">連休3日目、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中ジムへ。エアロバイクからトレミまで都合2時間弱の汗をかく。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>9(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">気持ちを優先して休養に充てる。いろいろあって疲れた。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>10(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。ダイナミックストレッチからスイムへ。インターバル泳もスピードは然程で、距離あわせ的な内容となる。続いてエアロバイクまで。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>11(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。DSからのトレミ。入りで息を整えてキロ5走。その後、もうひと踏ん張りのエアロでタバタ。4本目でインターバルを長めに取ったがなんとか8本。疲労困憊する。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>12(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">13(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中からジムへ。DSからエアロバイク、トレミちょこっとスイムまで。2時間半ぐらい身体を動かし続けるイメージで。エアロは負荷をひとつ上げる。昨年からジムのエアロバイクを好んでやるようになったのだが、気がつけば4ポイント負荷のレベルをあげて漕げるようになった。基本は1km/2分を</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">14(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジムへ。DSからのトレミ。アマプラを観ながら走ったのがいけなかったのか、役所広司さんの映画に引っ張られて集中力を欠いてしまった。いやそもそもトレーニングへの意欲は低かったのが原因か。そんな後ろめたさのようなものもあり、夕方、今週入れていなかった筋トレを自宅で。クランチ&プランクをサーキット的にこなし、続いてデッドリフト、ダンベルプレス、オーバーローなど。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">8(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク40(82</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、トレミ5(30)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">9(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">10(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.5(28) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ20(45</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">11(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54)、エアロdeタバタ</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">12(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">13(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ45(95</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、トレミ8(42)、スイム0.5(9</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">14(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ12(67</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(15)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/8~14</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S2.0</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B105、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R35、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-35584970535134757152024-01-09T12:00:00.001+09:002024-01-09T12:22:24.671+09:002024.1.1〜1.7<div style="text-align: left;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"> 元日の夕方、ミシッと音を立てて家が横に揺れる。地震だ。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> いつものように大したことはないだろいうと言い聞かせながら、ゆれが収まるのを待った。思いのほか長くて強い揺れだった。動揺する家族を尻目に、ぼくはやらなければならないだろういくつかを想像して暗澹としていた。予想通りその日の21時すぎまで電話やLINEが止まなかった。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> ぼくの住む地域は大したことはなかったが、ご承知の通り、震源地の能登は心が痛む状況だ。</span><span style="font-family: helvetica;">ゆれの1時間あとぐらいだったろうか、地上波BSでは輪島の定点カメラが街の様子を映し出していた。いくつかで煙が立ち上っていた。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 今年のはじまりは衝撃的だった。予期しないこととは常に背中あわせなのか。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><p><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></p><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span style="color: #ea9999;">1/1(元旦)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">毎年恒例、元旦朝の初詣はお天気の都合で見送って午前中は自宅トレーニング。ボールクランチからサイドクランチ、プランク、ダンベルフライなどなど・・・、思いつくままに上半身系をやって固定ローラー</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">で汗を絞る。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">頑張ったつもりの</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ない</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">年末トレーニングのせいで四頭筋が超絶筋肉痛で階段の下りが辛い。こういうときは無理をしない主義なので自宅トレはたいへんに都合がよい。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> トレ</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">後、お天気が回復したこともあってワンコズをお供に近所の神社へ初詣。神社は予想以上に盛況。帰路、空模様が急変し冷たい雨に叩かれる。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span style="color: #ea9999;"><strong>2(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">この日も午前中、筋トレからの固定ローラー。ボールクランチ、デッドリフト、背筋、サイドベント、ダンベルフライ、オーバープルまで。箱根の往路3区太田さんのクレバーな走りと、それを迎え撃つ佐藤さんの闘志みなぎる走りは大変見ごたえがあって、胸を熱くしながらのペダリングだった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> この冬は自宅の固定ローラーにかなり世話になるだろう。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">負荷とケイデンス、それにタバタのミックスで実走できないハンデを克服したいものだ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">3(水)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中は臨時営業と銘打った初営業のジムへ。ダイナミックストレッチを入念にいれてトレミにに上がる。昨年と比較しても格段に人が少ないのは地震の影響だろうか。箱根復路8区あたりを眺めながらビルト走で大汗をかく。次いでスイムは両腕が妙に疲れてしまい集中が切れ、ほぼ即ヤメ。前日の筋トレからきているのだろうか。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>4(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">仕事始めの日、終業後はジム。この日もDSからのトレミ。入りで息を整えキロ5で5km。着替えを挟んで再び臨むも四頭筋に疲れを感じたのでジョグに移行。こういうときは高確率で無理はしない。少しづつでもいいので能力の積み上げを期待したいのだが。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>5(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">6(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">3連休の初日、午前中からジムへ。エアロバイク、トレミ、そしてスイムまで。順番は異なるが3種目に手をつける。この日はトータル実働3時間には届かなかった。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">7(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジム。2度寝してしまい開始が予定より2時間ほど遅かった。この日はDSからトレミ。アップは10分程度からキロ5走で20分、ちょい息を入れて5分10秒台で時間まで。この日は昼からプチ新年会があって、ちょうど良い目標になった。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">1(元日)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(10) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ローラー10(40</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;">2(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(20) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ローラー16(60</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;">3(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.6(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">4(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(54)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">5(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">6(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ43(90</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、トレミ8(50)、スイム0.6(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">7(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ11(57</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">1/1~7</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.2</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B59、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R39、Re1</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-86147786754151893092024-01-04T12:30:00.000+09:002024-01-04T13:40:52.368+09:002023年12月のまとめ<div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"> 今年を振り返ると、7月の</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">佐渡OWS、9月佐渡トライアスロン、10月新潟シティマラソンそして12月の那覇マラソン。参加した大会は多くはないけれどそれぞれ意義のある内容だった。</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"> ‘22年11月の左足</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">捻挫から始まった左くるぶしの不調は長引いてしまい、昨年</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">の初めから春頃までランニングがおざなりになった。</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">そもそも古傷のあるウィークポイントに関わらず治療を施さなかったせいだ。</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"> 極めつけは9月第1週の佐渡トライ本番直前週に足首に水が溜まり治療を受ける羽目となった。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">現在も走り込むと多少の違和感はあるが、これ以上</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">どうすることもできないのでトレーニングの強弱とアイシングでケアしている。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">診ていただいた先生の所見コメントはいまも忘れられない。</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"> そんな状態ではあったが、思い切ってやった秋シーズンの3戦は大いに刺激となった。特に12月の那覇が良かった。マラソンに対して久しくなかった心の火のようなものが灯った。</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;"> そう多くの時間は残されていないことは承知しているので、これを契機にマラソンを軸に他の種目の質も上げていきたい。できることからコツコツ積み上げて、がんばりながら楽しんでいきたい。心からそう願う’23年の暮れであった。</span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;">12</span><span style="font-family: helvetica;"><span style="color: #ea9999;"><span><span style="color: black;"><span><span style="color: #ea9999;"><span style="color: black;"><span><span><span><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);"><span>月のトレーニング</span></span><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span>・・・Swim8.4</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="color: #ea9999; font-family: helvetica;"><span><span style="color: black;">(9</span></span></span><span style="color: black; font-family: helvetica;">)、Bike188(6</span><span style="color: black; font-family: helvetica;">)</span><span style="color: black; font-family: helvetica;">、</span><span style="color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">Run154</span></span></span><span style="color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">(12</span></span></span><span style="background-color: rgba(255, 255, 255, 0); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); color: black; font-family: helvetica;">、Rest.11</span></span></span></div><div style="text-align: left;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">1(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">2(土)</span> 休養</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">3(日)</span> 那覇マラソン 3時間58分</span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">4(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">5(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">スイム1.0</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">6(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> <span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">スイム1.1</span><span style="font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">エアロバイク10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>7(木)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">スイム1.1</span><span style="font-family: helvetica;">、</span><span style="font-family: helvetica;">トレミ5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">8(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> <span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;"> アクティブレスト</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">9(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">バイク65</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">10(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="font-family: helvetica;">トレミ10</span><span style="font-family: helvetica;">、</span><span style="font-family: helvetica;">スイム1.0</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/4~10</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S4.3</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B75、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R15、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">11(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">トレミ10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">12(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">スイム1.5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">13(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ、トレミ9</span><span style="font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">エアロバイク</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>14(木)、</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">15(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">16(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;">、ロード12</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">17(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">エアロ30</span><span style="font-family: helvetica;">、</span><span style="font-family: helvetica;">トレミ8</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/11~17</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B35、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R39、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">18(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">スイム1.3</span><span style="font-family: helvetica;">、</span><span style="font-family: helvetica;">エアロ14</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">19(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">筋トレ </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">トレミ10</span><span style="font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">エアロバイク</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">20(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">スイム1.6</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">21(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">エアロ30</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">22(金)、</span></span><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">23(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">24(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="font-family: helvetica;">トレミ15</span><span style="font-family: helvetica;">、スイム1.0</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/18~24</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.9</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B44、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R25、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><br /></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">25(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ34(70)</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">26(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(55</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">27(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">28(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.7(12</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) アクティブレスト</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">29(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アクティブレスト</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">30(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード15(88</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">31(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード8(46</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div style="caret-color: rgb(0, 0, 0); font-family: -webkit-standard;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/25~31</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S0.7</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B34、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R33、Re3</span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-80971525940425576532024-01-03T21:00:00.000+09:002024-01-03T21:00:05.559+09:002023.12.25~12.31<div style="text-align: left;"><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12/25(月) </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク。〆はタバタ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>26(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">起床からの筋トレ。ボールクランチ、ダンベルプレス上部、下部、ダンベルフライ。夕方、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジムへ。ストレッチをしてからトレミでビルト走はキロ5狙い。この日はペースを上げると息苦しかった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>27(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">社内の恒例の忘年会にて休養。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>28(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。ダイナミックストレッチからのスイム。プールは年内営業の最終日の煩悩スイムイベントが開催されるらしく、気になったけれどもこの日もマイペースにインターバル泳。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">那覇マラソン以降、スイム技術育成をテーマに細部の動きに気を回すように心掛けて、超ゆったりクロールでストレッチタイムをしっかりとる泳ぎからスタートした。これが良かったようでペースアップしたらすんなり1分37秒/100mが出た。競泳パンツ新調効果もあったか。しかし諸事情により集中力が切れたので途中でやめた。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>29(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">起床後の筋トレ。ボールクランチ、デッドリフト、腕立て、ダンベルクロール、オーバープルなど…いろいろ刺激を入れてみた。仕事納めからの気の置けない友人との</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">忘年会。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">30(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">お昼あたりにロードワーク。ジョグで15km。穏やかな年末の1日となった。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">31(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジム。大晦日恒例の買い出しのあと、ロードへ。気になるコースをジョグで進んでアクセントに坂道ダッシュを入れてみた。来年はこの日のコースを周回でこなそうかと考えている。起伏を取り入れて、かつ緩急を付つけられるコースになる。自宅の周辺だが悪くない。考えてみれば走り始めの頃は当たり前に使っていた場所だ。自身のトレーニングへの相対しかたを考えさせられる。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="font-family: helvetica;"><br /></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">25(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク34(70)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">26(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11) </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(55</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">27(水)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">28(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.7(12</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) アクティブレスト</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">29(金)</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11) </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">アクティブレスト</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">30(土)</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午後 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード15(88</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">31(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード8(46</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/25~31</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S0.7</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B34、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R33、Re3</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-86738635581762163132023-12-25T12:00:00.000+09:002023-12-25T12:00:00.144+09:00パフォーマンス ビヘイビアー 2023.12.18~12.24<div style="text-align: left;"><span style="font-family: helvetica;"> 手に取った本に「パフォーマンスビヘービア」(Performannce behaviour)なる、アスリートの能力向上の考え方を知った。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 英語で表記するとなんか凄そうな感じがするけれど、要はアスリートの能力は日常生活がすべて直結し、日頃の行動を改善することが</span><span style="font-family: helvetica;">身体能力につながるんだぜということらしい。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 相違があるかもしれないが、ぼくはそう理解した。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 日常の何気ない行動で改善しなきゃと思うことはたくさんある。ちょっと生々しいし、照れもあるので内容は割愛するけれど、居住まいを正す心持がして気持ちいい。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 身の丈の範囲内で、自分で在り続けることを大切にすることが、ぼくにとっての行動改善だと思っている。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="font-family: helvetica;"> さて。この頃はトレーニングのメニューを考えることがとても楽しい。いくつかのピースをつなぎ合わせていくのだが、目指す目標に僅かでも近づいていくような感覚が得られるととても嬉しい。年末年始となり環境が多少変化するが、ひとつひとつ丁寧にこなしたい。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><br /></div><div><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><b><span style="font-family: helvetica;"><br /></span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12/18(月) </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。DSをしっかりやってスイム</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。100mインターバル泳。エントリーの入水位置とストレッチング時の伸ばす腕を意識して100秒前後。下っ腹に力をいれ猫背ぎみに浮力を得る感覚も大事。トレッチングタイムの姿勢にフォーカスして楽に速く泳げると嬉しい。続くドライランドはエアロバイク。アマプラ同伴のながら漕ぎ。締めにタバタで悶絶。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>19(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝は筋トレ。ボールクランチ、デッドリフト、ダンベルフライ、ダンベルプルオーバー。気温の低い冬の朝、かるくパンプした。そして</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。DSからトレミでアマプラをお供にながらジョグ。締めにエアロバイクに跨って連日のタバタ。割と充実のトレーニング。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>20(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。DSからスイム。50mインターバル泳でストレッチングタイム、リカバリーの抜き手、エントリーの入水位置や角度と肘の動き・・・。48~50秒台の時計なので入水頻度と動きの意識が重要なのだろう。ムダに力まず少しでも速く泳げる身体の動きを研究しよう。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>21(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。DSからエアロバイクで汗を取る。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>22(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">早朝から降り続く雪でもう大変。予定通り休養。夜は忘年会パートⅡで泥酔。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">23(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中にインフルエンザワクチンの注射。二日酔いもあって連休。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">24(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジム。DSからトレミ、ビルト走からのスイム。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">18(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.3(23</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク14(29)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">19(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(11)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(59</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク(5)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">20(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.6(26</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">21(木)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク30(65)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">22(金)、</span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">23(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">24(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前 </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ15(84</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、スイム1.0</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(19</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/18~24</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.9</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B44、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R25、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-76999238334681704012023-12-18T12:00:00.001+09:002023-12-18T12:00:00.152+09:002023.12.11~12.17<div style="text-align: left;"><span style="font-family: helvetica;"> 田畑泉氏の「世界標準の科学的トレーニング」(講談社ブルーバックス新書)を手に取った。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> タバタメソッド、タバタプロトコル、タバタ式・・・。</span><b style="font-family: helvetica;">20秒もがいて10秒レストを8セット</b><span style="font-family: helvetica;">のあの「タバタ」である。</span><span style="font-family: helvetica;">田畑氏本人の著作は読んだことがなかったが、先の基本フォーマットを用いて</span><u style="font-family: helvetica;">疲労困憊になる</u><span style="font-family: helvetica;">ことが氏本人の意図であるようだ。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 巷に流布される氏のフォーマットを用いた</span><span style="font-family: helvetica;">トレーニングを否定することもなく、万人が取りつき易いところを紹介しながら本章をすすめていくところは好感が持て、</span><span style="font-family: helvetica;">裾野の広がりを歓迎している趣があり、</span><span style="font-family: helvetica;">自らの実践理論の精度の高さを自負していることが伝わってくる。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="font-family: helvetica;"> ぼくは結論を急ぎたかったので3章から読み始めたのだが、運動科学の専門書としてのエネルギーサイクルがとてもわかり易く知識の補完にもなった。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 氏の推奨するところのタバタは短時間で高強度有酸素運動が可能なメニューなのだと理解できたし、このフォーマットでエアロバイクはもちろん、プライメオトリクスを取り入れるのはアリと考えられた。</span><span style="font-family: helvetica;">例えば縄跳&バービージャンプ…とか。とても明瞭な良書でタバタは積極活用すべしだと思った。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12/11(月) </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後のジムは日曜に引き続いてトレミの上でなんちゃってスピード練。腰をおとし骨盤の前傾と</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">股関節の稼働に意識を寄せる。走り終えたあと右の腰回りが痛んだのでこの日はこれで終了。翌朝、身体のあちこちが痛い。ムダに力んでいると思われる。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後プールへ。50m</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">インターバル泳にてひたすらフォームを確認。前重心、力まず推進力を得ることに徹する。ドリルを挟んでラストは全力100m泳で締めるも凡タイム。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>13(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。DSから筋トレ。ディップス&チンニング、ダンベルフライ(下部)、サイドレイズ。次いでトレミはアップからビルトでキロ5分ペース。〆にエアロバイクでタバタ。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">マジでキッツイ!ポチ太が口から飛び出す。</span></div><div><br /></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>14(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。前日のディップスのせいで肩や脇が筋肉痛。しばらく刺激していない部位を使うと概ね24時間後に筋肉痛となってあらわれる。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>15(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">この日も休養に充て、連休。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">16(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">ロードワークの前にボールクランチとデッドリフト。ロードは那覇の経験を踏襲するつもりで近所の放水路を周回。寒波前の高い気温で半袖半パンで丁度よかった。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">17(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジム。DSからエアロバイクを1時間漕いで、続いてトレミで汗を絞る。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">11(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(53)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">12(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.5(25</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">13(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(9)、トレミ9(50</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク(5)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>14(木)、</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">15(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">16(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、ロード12(66)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="color: #ea9999; font-family: helvetica;">17(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロ30(63</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ8</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(45</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/11~17</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B35、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R39、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-24467335360118518992023-12-13T19:00:00.000+09:002023-12-13T19:00:00.134+09:002023年 第37回那覇マラソン ハーフからフィニッシュ編<div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: Helvetica; font-variant-ligatures: no-common-ligatures;"> 「那覇マラソンはさぁ、所々で写メ撮ったりして楽しむマラソンだよ。」<br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 何度か走ったことのある御仁がそうアドバイスしてくれた。</span><span style="font-variant-ligatures: no-common-ligatures;">新潟住みのぼくには信じがたい師走の気候と絵に描いたような南国の風景。そして沿道の絶えることのない声援や奉仕。起伏の多いコース設計は記録を狙うそれではなく記憶のレースなのかもしれない。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 20km通過。待ちに待った下り坂だ。幅員のある見</span><span style="font-variant-ligatures: no-common-ligatures;">た目にも</span><span style="font-variant-ligatures: no-common-ligatures;">長い下り坂が眼前に展開していた。しかしここに至るまでの疲労感は否めない。さりとてまだやり抜けない感じはなかった。</span><span style="font-variant-ligatures: no-common-ligatures;">後半の為のとっておきの補給の封を開ける。この下りを上手に利用して体力を繋ぐ。ペース遵守。調子に乗りすぎて終盤の失速が早く訪れるのは分かりきったことだ。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 平和記念公園の中間地点の通過は手元で1時間55分ぐらいだったと思う。下りのスピードに乗りながら、元気の良い地元の高校生達とタッチした。彼らの盛り上がりが尋常ではなく、こちらが臆するほど眩しく感じる。彼らは「人間の鎖」として時間制限オーバーのランナーを止める役目を担っているらしい。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> ひめゆりは漢字で「姫百合」と書く。ひと昔、いやふた昔前の看板デザインを目にして気がついた。漢字の表記だと誰もが知っている戦時中の事象についてさらに重みが増す。那覇マラソンの最中に、ひめゆりの塔に献花するランナーの方もおられるそうだ。</span><br /><span style="font-variant-ligatures: no-common-ligatures;"> 先人の犠牲に立つ平和への感謝。今日のウクライナ、ガザへの手向けだろうか。為政者は争いを用いて無辜の人々の生活や命を奪うことを躊躇わない。寒い時代だ。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 26km付近、下り基調は終わり緩やかな起伏のコースに転じる。わずかな上りでも疲労を覚えた。左右のひらめ筋が痛む。ビギナーの頃以来の痛みだった。狼狽える。その両脚の鈍い痛みは走る意欲を容赦なく削っていくようだった。</span><br /><span style="font-variant-ligatures: no-common-ligatures;"> じわじわとペースは落ちていく。30km通過は2時間40分ぐらいだったと思う。残り12kmをキロ6分で刻んでもなんとか4時間は切れるなぁーと計算する。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 34kmの手前、遂に歩いてしまう。いやいや35kmまでは走ろう。なぜなら宮古島のランパートはその距離だから。己を鼓舞して再び脚を動かすがすぐにブレーキがかかる。休憩が必要だった。ひと息を入れる。そうこうしながら</span><span style="font-variant-ligatures: no-common-ligatures;">35km地点に到達した。そこまでは頑張ろうと思っていたせいか35kmの里程標で再び歩いた。4時間を切ることは、もうどうでも良くなってしまっていた。少し走って歩くを繰り返す。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"> この辺りはどこでもみれるような商店が軒をつらねる印象が残っているのだが、沿道の盛り上がりは相変わらずだった。筋冷却スプレーを差し出す方々がとにかく目立った。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 37km通過。確かその辺りだったと思うが、沿道のサンピン茶の差し入れを頂いた。それはコーヒーを想起させるほろ苦さが口いっぱいに広がった。苦いのだけで不思議に清涼感となり、ぼくの背中を押すきっかけとなった。鞭を入た。あと5km、頑張ろう。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 小緑(おろく)バイパスからモノレール駅のある赤嶺(あかみね)までの上り坂が長くて辛かった。似たペースの方に話しかけたり、沿道の声援のお陰でなんとか歩かずに凌ぐことができた。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"> 坂を上りきって右に折れるとモノレールとの並走となった。見覚えのある道だ。なんとなく下り基調になることを予想していたが、差し掛かってみると想像以上に下りの勾配があって時計を稼ぐことができた。あそこがなかったらグロスで4時間はきれなかったかもしれない。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> 奥武山公園の交差点を左折すると、屹立するセルラースタジアムが目に飛び込んできて圧倒される。ゴールは近い。けれど鉛のように脚は重くこちらの言うことを聞いてはくれない。先ほどの下りの反動だろう。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> スタジアムを右に折れて公園内の小道に入ってからとてつもなく長く感じた。見覚えのあるゼッケンを受け取った体育館の辺りを蛇行した。コースに沿って整列する地元高校生からは、あともう少し!の声援を山のように浴びる。で、あともう少しとはどれぐらい?なんて思いながら、必死に脚を進めると、遂に陸上競技場の入口とフィニッシュゲートがみえた。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span><span style="font-variant-ligatures: no-common-ligatures;"> グロスタイムは3時間59分41秒。まじでギリ。</span><span style="font-variant-ligatures: no-common-ligatures;">ハードコースを理由に言い訳はいくらでもできるが、単に走力不足なだけだ。偶然に体裁を整えることはできたが肩を落として完走証を受け取った。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"> ぼくはこういうコースは嫌いではない。こういう環境のフルマラソンは初めてで、とても良い刺激となった。可能ならばまたもう一度楽しんでみたいと思った。次回参加を胸に会場を後にした。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><br /></span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"> すべてのメンバーが走り終えて集合地点に帰ってきた。そしてそのままチームメンバーのご自宅へ直行して大宴会が催された。</span><span style="font-variant-ligatures: no-common-ligatures;">準備していただいた奥様、お嬢様方、本当にありがとうございました。</span></div><div style="font-family: Helvetica; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"> ぼくは沖縄の家庭料理に舌鼓を打ち、おいしいお酒を飲みながらそ</span><span style="font-variant-ligatures: no-common-ligatures;">の場を心から楽しんだ。思いがけず、普段よりも</span><span style="font-variant-ligatures: no-common-ligatures;">盃を重ねたけれど楽しいと酔わないらしく、</span><span style="font-variant-ligatures: no-common-ligatures;">フルマラソンにかけた以上の時間を過ごした。こうした</span><span style="font-variant-ligatures: no-common-ligatures;">繋がりも次回参加への意欲になろう。</span><span style="font-variant-ligatures: no-common-ligatures;">よい想いでとなった初めての那覇マラソンだった。(了)</span></div>
Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-21807835015019316202023-12-11T12:30:00.002+09:002023-12-12T16:52:40.555+09:002023年 第37回那覇マラソン スタートからハーフまで編<div style="text-align: left;"><span style="font-family: helvetica;">12/3(土)</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 朝5:40に起床。TVをつけるとフィリピンでの地震による津波警報のニュース速報が流れていてちょっと物々しさを感じた。モニターに目を配りながら支度をせねばとポットで湯を沸かす。昨晩購入した白飯と地元のちょいクセのある味付けきんぴらをおかずに朝食を済ます。</span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> ホテルを発ったのは7:00過ぎ。ゆいレールに乗り奥武山公園駅で降り、モノレールに沿って壺川駅までジョグ。指定の集合地点は駅を出た目の前、川を渡った</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">奥武山(おうのやま)</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">公園の入口のトイレのすぐ横だ。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 行動</span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">スケジュールに関して問題はなかった。が、朝食以降どういうわけか気持ちが悪くなって何度かえずいていた。原因は判りかねたが、時間が経てば良くなるだろうと、なるべく気にしないようにして目的の場所へ向かう。</span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 集合場所には既に何人かがいて見知った顔を見つける。実に4年ぶりの再会。オンラインのやり取りはあったが、面と向かうのは実はこれが2度目。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 多少の照れはあったけれどみるみる消えていった。地方から来たぼくに皆が無条件に優しく気を遣って接してくれるのでつい甘えてしまう。会話に夢中になっているうちに気持ち悪さもどこかへ消えていった。</span></span></div><div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 整列の時間が近づいてきた。メンバーで円陣を組ん中央に右手を出し、親指と小指を隣同士で絡め合わせながら「あんぜんだいいちー」とキャプテンの発声に合わせ「オー!」と応える。キュッと気持ちが引き締まる。それにしてもかけ声が安全第一とは。つい顔が綻んでしまう。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"><br /></span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> 公園の様相はまさに人だらけ。見渡す限りのジョガー&ジョガー。脚の踏み場がないぐらいジョガーだらけだった。参加者は2万人は下らないそうだ。</span></div></div><p style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> 近隣の国の参加者も散見される。コスチュームにプリントされた文字でおおよそ判別できた。台湾、中国、もちろん韓国は当地と地政学上、互いに影響を及ぼし合える位置にあり人、の往来がそもそも頻繁なのだろう。</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"></span></p>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> かつてこの地に築かれた王国は独自の慣習と共に、大陸から多大な影響を受けていたと言われるが、人の往来が容易で習慣や文化の伝播の源になっていたと想像するのは難しいことではない。</span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><br /></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 薄雲に覆われた那覇の空の下、同じグループのHさんとKさんと整列をして号砲を待った。スタート直前まで冗談めいた面白おかしい話をしたのは初めてだった。緊張とは程遠いスタートとなった。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">スタート時の気温は21℃。</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">風の吹く場所はとても清々しいが、</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">雲の切れ間から熱を帯びた陽光に照らされるとじわじわと汗ばんでくる。万人参加の大会はさすがに</span><span style="font-family: helvetica;">ジョガーの密度は高い。れど似たような走力からか、あまりストレスには感じなかった。われ先にと隊列を縫うようなジョガーも少なく、譲り合う光景の方が多くみられた。もし時計にこだわるならもうひとつ前のグループが良いかもしれない。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"><br /></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 那覇マラソンは沖縄本島の南部の周回コースだった。記憶を繋ぎ合わせてふり返ってみたい。多かれ少なかれ実際と異なることはあるだろうがお許し願おう。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> スタートは那覇市内の中心部。起伏が多く激しいところもある。</span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">有名な繁華街、国際通りの左右の沿道には人だかりで溢れていた。地元のジョガーへの声援、いってらっしゃいの声、そして止まない拍手。沿道の迫力に圧倒され感心しながら、ぼくはチラチラと時計を覗きみてオーバーペースにならないように気を配る。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"><br /></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> ジョガーの群れの中でなかなか身動きがとれなかった。5km付近のエイド補給を取り損ねてしまう。得てして位置どりの問題だった。それとジョガー数の割にエイドが短かく感じ、これから先もこんなだと水分補給がままならいぞとも思った。しかしそれは全くの杞憂だった。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> この最初のエイドを皮切りに、沿道からの差し入れが途切れることなく続くのだ。既知のそれではないほどに。水、スポドリ、氷、氷袋、みかん、飴、チョコ…。声援のあるところ必ず我々見ず知らずのジョガーに補給が差し出されている。私設エイドの数は日本一かも。近所の世話焼きの方が、もう十分だというのにこれでもかと差し入れを届けてくる感じなのだ。もちろん押し付けではないけれど</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"><br /></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 7kmあたり。バイパスに向かう勾配のきつい上りが現れる。頂上を目で追うとフォームが乱れてしまうので、視線を下に落とし肘を上げた。このコースで最初に長く感じる上り坂だった。</span></span><span style="font-family: helvetica;">頂上の左手に広がる那覇の住宅街のパノラマは登り終えたご褒美みたいに感じた。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 上りがあればその分の下りもある。ホッとしながら下っていくと大音量でYMCAの曲が流れ、前方の多くのジョガーがサビに合わせてYMCAの振りをやっている。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> ぼくは1度目はスルーした。が、2度目はついつられてしまった。すると右手沿道の台の上に立つマイクを持った男性が「みなさーん、ムダな労力、本当にありがとうございまーす!」とそれは嬉しそうに喋っている。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> なぁーんだ、そういうネタかと高をくくっていたが、少し間をおいて「でも、みなさーん朗報があります。あとたったの35kmです!」</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 表情を崩さずにはいられなかったし、普通ならばズッコケるリアクションなのだが走っているのでさすがにそうはいかない。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> MCの彼はこれから続くジョガーの隊列にもYMCAをさせて、その決まり台詞を放っては笑わせねばならないのだ。そっちの方がよっぽどすごいな。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> あとから聞いたのだが、各地に行われるマラソン大会のYMCA芸の元祖らしい。捻りの効いた応援のひとつか。それを受け入れる風土も粋だ。多くのジョガーが親近感を抱くの当然。</span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">それにしてもこの段階で、あと35kmとはあまり考えたことがなかったので、そう言われたときは、確かにそれは長いナァと考えてしまった。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"><br /></span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 坂を上って下るをひたすら繰り返した気がする。10km過ぎ、それから11~12kmあたり上りがひどかった。視覚的にもヤバイく気のめいる風景だった。頂上到達地点でガーミンを覗いたがなんとキロ7分ペース。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> まだまだ上りは続く。その先の</span></span><span style="font-family: helvetica;">14kmからも長かった。頂上付近と思われる信号機になかなか辿り着けない印象だけが残っている。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 街中と比べれば沿道の人びとの密度は下がるけれど、ふと顔を上げれば何かしらの差し入れが視界に飛び込んでくる。ポッキンアイス、沖縄では「チューチュー」と呼ばれる氷菓が私設エイドのメニューとしてあらわれはじめた。それから企業名の入ったのぼり旗を掲げた架設テントのエイドが見られるようにもなった。とても大掛かりなものあった。そうそう、もちろん公式のエイドだってちゃんとあった。これら人びとのおもてなし精神は特別な一部の方々によるものでなく、歴とした沖縄の文化なのだと確信する。ステレオタイプではなさそうだ。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"><br /></span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 17km地点(具志頭交差点)は下りながら右折する。どういうわけだろう、ここの風景がなぜか脳裏に焼きついている。既視感のある南国の光景。背の高い</span></span><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;">緑の豊かな自然のなかで、</span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">時間(とき)の香りの嗅ぐわう堅牢なコンクリートの建物がコントラストを描く。相変わらずの沿道からの声援。高低表ではこ</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">のあたりから20km地点まで上りが続く。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> そんな上りの途中、鉄腕アトムの主題歌を演奏するバンドがいらした。ここに至るまでにも多くの奏者がいたが、その演奏が耳から離れない。</span></span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">チラ見するとみなさんは恐らくシニア以上で、ぼくより上の方々のようだった。</span><span style="font-family: helvetica;">戦後20数年間、本土とは異なる時間を過ごしてきた沖縄。鉄腕アトムで繋がる世代。</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> ようやく20km。上り坂が終わる。左には沖縄の美ら海がパノラマで展開する素晴らしい眺めだった。そしてそこは、ぼくの今回のマラソン攻略の中でひと区切りとなる重要な場所であった。(続く)</span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant-alternates: normal; font-variant-caps: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"><br /></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-28993322953099589552023-12-11T12:00:00.002+09:002023-12-11T15:03:23.209+09:00リカバリー。2023.12.4~12.10<div style="text-align: left;"><span style="font-family: helvetica;"> 那覇マラソンのリカバリー週。水曜あたりまで四頭筋の筋肉痛が消えなかったが、木曜に軽くジョグを入れて、金曜に休養を取って週末はストレスなくトレーニングができた。ハードモードのコースだったが後半楽をしたのでダメージもその分軽い。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="font-family: helvetica;"> さて。今週は</span><span style="font-family: helvetica;">宮古島トライアスロンのエントリーと旅の準備の、バイク輸送を除いて、手続きを終えた。ありがたいことに逗留先はTECHI(てち)の副キャプテンが段取りしてくれた。あざーす!</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 期間中、皆と過ごす時間がとても楽しみだ。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> これからは宮古島を意識しながらトレーニングの質と量を上げていく。今秋フルを2走したことで火が点いた。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> それぞれの種目のバランスを保つのは容易ではないが意欲的に取り組めそうな気がする。この意欲を削がぬように工夫しながら鍛えあげたい。そして、そこがゴールではなく、それ以降も続くエンデュランスライフに繋げたい。残された時間と機会はそう多くないと肝に銘じる。</span></div><div style="text-align: left;"><br /></div><div><b><span style="font-family: helvetica;">★トレーニング備忘録</span></b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>12/4(月) </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝の那覇市内はそこそこの雨。ホテルから傘を借り、そばにある24時間営業のスーパーマーケットで沖縄の香り漂う日常使いの品々を購入。品物を携帯バッグに片付けていると、地元新聞紙「沖縄タイムス」を発見。1面は那覇マラソン、もちろん購入。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">12時の便で那覇を立ちう、18時過ぎに新潟へ到着した。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>5(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジムへ。両脚の四頭筋が痛いので</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">リカバリのスイム。インターバル泳。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>6(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝、少し筋トレ。ボールクランチ5セット、ダンベルフライ5セット。胸と腹筋をパンプ。終</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">業後はジム。佐渡トライ以来、まったくやっていなかった500m泳の計測は9分22秒。うーん・・・。微細な動きの総合力でスイム技量は構成されると考えている派なので50mあたり2秒はとてつもない。インターバル泳をしながらあれこれ試しつつ、エアロバイクにつなぐ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>7(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム、スイム。DSからまずは500m泳で9分24秒。前日と変わらない。次ぐインターバル泳で、胸で水を押す感覚とエントリーの腕の動きを試して100m泳で1分41秒台。続いて</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミでジョグを5km。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>8(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝、筋トレ。ボールクランチ5セット、デッドリフト、サイドレイズから体幹系を数種。夕方トレはおやすみ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>9(土)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">この時期としては最高の天候だったのでバイクに跨った。スタート時の気温は10℃だったがピーク18℃まで上昇。素晴らしく晴れ渡る青い空はなんとも気持ちいい。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"> お目当てのパン屋さんを経由する周回コース。冬特有の風で苦戦する場面もあったが、反対にフォローの風もあって気持ちよく漕ぐことができた。途中、名所を経由して写メを撮ったり久々に楽しんだ。帰路の途中で(距離50km半ば)で低血糖になってコンビニのコーラ補給で凌いだ。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"> おそらく今年最後のロードだったと思う。帰宅後ワンコを連れて病院へ赴き、2匹のワクチン注射とあんずの細胞検査で診療を受ける。</span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><br /></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span>10(日)</span> </strong></span></span></span></span></span></span></span><span style="font-family: helvetica;">午前中ジム。DSからのトレミ。ジョグでアップしてから、キロ5分前後をレスト(着替え)を挟みながら10km。骨盤を立てる姿勢と股関節に意識を廻す。<u>お尻と腰を正す</u>と非常に安定する。ちょっとわかりずらいだろうが、ゴリラが歩いているようなポーズを想像しながら走った。悪くなかった。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> 続いてプールへ。今週で4度目。良い感じが掴めないのであれこれ試していたが、ようやく糸口をみつける。テーマは前重心。上半身と腕を脱力、エントリー時に肘を真っ直ぐにする動きに身を任せることで、少しそれっぽくなった。水中の身体の動きというのはすぐに失われてしまう。スイムはやはり頻度を上げる必要ありなのだ。</span></span></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">4(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">5(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0(19</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">6(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> <span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.1(20</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク10(23)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>7(木)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.1(20</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ5(29)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">8(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> <span style="font-size: xx-small;">朝</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) アクティブレスト</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">9(土)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">バイク65(130</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">10(日)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">午前</span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(53</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.0</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(19</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">12/4~10</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S4.3</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B75、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R15、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-44951122097426450722023-12-07T18:00:00.003+09:002023-12-12T16:52:52.440+09:002023年 第37回那覇マラソン 前日編<div style="text-align: left;"><span style="font-family: helvetica;"> <span>12/2(土)</span></span></div><div style="text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> 朝の気温は3℃。朝刊には昨日市内で初降雪を観測した記事が載っていた。この夏の破壊的猛暑の記憶と、</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">最近までの気温を思うと急に寒くなった気がしてならないが、遠くの山々は雪化粧がはじまっており、このままいけば本格的な里雪も近いだろう。</span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> この日ぼくは那覇マラソンを走るために沖縄へ向かう。</span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 師走のレースに出走するというのは初めてで、コロナ禍以降初の遠征だ。これを皮切りに再び外へ飛び出していく機会が増えると思う。</span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> そして、沖縄にはもうひとつ目的があった。宮古島トライアスロンで知り合った沖縄のチーム「テチ」の面々と合流して酒を酌み交わすのだ。もしかするとマラソンは口実で友人らに会いにいくのが真の目的なのかもしれない。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"><br /></span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 「人生を楽しむのならば旅をしなさい」</span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 人生の先達は口を揃えたようにそう語る。国内外問わず知らない土地々を訪問するような旅行生活を送ってみたい。それは多くの人の定番の夢のひとつかもしれない。</span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> ぼくはスポーツイベントを足がかりに出掛けたいと考えている。そこに集う人々やその地に住まう人に声を掛け、自身の生活圏以外の人々の営みのようなものを感じたい。いくらかの無理はやむを得ず、自身のやりたいことはどしどしやっていくべきだろう。拙い直感を信じて、勇気を持ってのぞむ。ぼくにとっての遠征は人生を最大限に楽しむための手段であり方法なのだ。</span></span></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><br /></div><div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; min-height: 21px; text-align: left;"><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;"> お昼に新潟から出発して大阪伊丹空港で乗り継いで、那覇に到着したのは17時過ぎ。そこから「ゆいレール」でひと駅の赤嶺(あかみね)のホテルにチェックイン。手荷物を置いて再びモノレールで壼川駅へ向かい、受付会場の奥武山公園でゼッケンを受け取る。18時を少し過ぎたぐらいだった。</span><span style="font-family: helvetica; font-variant-ligatures: no-common-ligatures;">空港、宿泊地にマラソンスタートの会場、それぞれが目と鼻の先ほどの近さだった。観光マラソンの草分け、流石の設計だ。</span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 会場が宿泊からとても近いことが分かったので、夕食や買い出しの散策を兼ねて徒歩で移動。テチの川平さんから教えてもらったソーキそばのお店の暖簾をくぐり、近所のスーパーマーケットで翌朝の食の買い出しを済ませ、20時にはホテルに戻る。すべてがほぼ想定通りで充分な余裕を持って行動することができた。</span></span></div>
<div style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-stretch: normal; font-style: normal; font-variant: normal; font-variation-settings: normal; line-height: normal; margin: 0px; text-align: left;"><span style="font-variant-ligatures: no-common-ligatures;"><span style="font-family: helvetica;"> 午後11時には消灯。ちょっと寝付きが心配だったので久々に薬を飲んで眠りについた。(続く)</span></span></div><div><span style="font-size: 18.3px; font-variant-ligatures: no-common-ligatures;"><br /></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-57099215869736028852023-12-01T19:00:00.002+09:002023-12-05T11:08:13.850+09:00那覇マラソンへ。2023.11.27~12.1<div style="text-align: left;"> 今年の締めくくりとなる那覇マラソン。もちろん初出場だ。雪化粧かかる新潟から南国へ移動するのは楽しみ。これがぼくにとっての観光なのかもしれない。</div><div style="text-align: left;"> さて、今週のトレーニングは適当&気分まかせの調整。でもってレース計画も超ざっくりで、ゆっくりペース(5分40秒ぐらい)で入って、後半の下りと平坦でポジティブに(とはいっても5分10秒台後半が関の山)いくつもり。</div><div style="text-align: left;"> レース当日の予想気温は20℃以上になりそうなので、身体がびっくりしないかが気掛かり。かつて春の宮古島に参戦したときの、かの地の空港に着いた瞬間の言葉にしづらい身体の違和感を思い出す。いつものことなのだが、なるようにしかならないので、苦しいよりも楽しいを念頭に挑戦したいと思う。</div><div style="text-align: left;"><br /></div><div><b style="font-family: helvetica;">★トレーニング備忘録</b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>11/27(月)</strong></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span><span style="caret-color: rgb(234, 153, 153);"> </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジム。DSからトレミ。緩急つけながら10km、しんどかった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>28(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後、悪天候による公共交通機関の乱れを回避するために帰宅。迷わず缶ビールの詮を開ける。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>29(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム。DSからエアロバイクを必死に漕いで、トレミはアマプラを流してジョグ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span>30(木)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後、ジムへ。DSからのトレミジョグ、少しだけスイム。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>12/1(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">全休</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。沖縄行きの準備。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">27(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10(56</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">28(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">29(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイク25(50)、トレミ5(29)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span>30(木)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ7(40)、スイム0.5</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">(10</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">12/1(金)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/27~30</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S0.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B25、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R22、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-69413382096545421872023-12-01T18:00:00.001+09:002023-12-01T18:00:00.141+09:002023年11月のまとめ<div style="text-align: left;"><span style="font-family: helvetica;"> 那覇マラソンを控えていたのでひさしぶりにたくさん?走った。自分の中の美化された過去の記憶と内容を比較すると、やはり能力の衰えは隠せない。質、量共にである。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> もちろん抗うつもりだ。そのための布石としてのレース予定も入れる。</span><span style="font-family: helvetica;">計画しているところを挙げると2月の桐生ハーフ、4月宮古島、5月レースじゃないけれど佐渡ロングライドにマラソン…。コロナ前ぐらいのボリュームを意識しつつ計画を立て、</span><span style="font-family: helvetica;">座学に補強トレ(筋トレ、プライメオトリックス)にも注力しよう。量はともかく質にこだわって年末も汗を流そう。でかくなりつつある身体の管理もせねば。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"> 50歳前半、無理を承知で頑張ってみようじゃないか。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><span style="font-family: helvetica;">11</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;"><span><span style="color: black;"><span><span style="color: #ea9999;"><span style="color: black;"><span><span><span><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);"><span>月のトレーニング</span></span><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span>・・・Swim5.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); color: #ea9999; font-family: helvetica;"><span><span style="color: black;">(7</span></span></span><span style="caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)、Bike45(3</span><span style="caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、</span><span style="caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">Run231</span></span></span><span style="caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;"><span><span style="background-color: rgba(255, 255, 255, 0);">(18</span></span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">)</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); color: black; font-family: helvetica;">、Rest.9</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">1(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード10</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">2(木) </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span> </span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ </span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ10、</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.5</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">3(祝)</span><span style="font-family: helvetica;"> </span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">4(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード20</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">5(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード21</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">6(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">夕 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;">、エアロバイク10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">7(火) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">スイム1.5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">8(水) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">ロード10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">9(木) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;"> アクテイヴレスト</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;">10</span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;">(金)</span><span style="font-family: helvetica;"> </span></span></span></span></span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">11(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">トレミ11</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">12(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">トレミ15、</span><span style="font-family: helvetica;">スイム0.5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/6~12</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S2.0</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B10、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R36、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">13(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">夕</span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;"> </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">トレミ8</span><span style="font-family: helvetica;">、エアロバイク10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">14(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">15(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">朝</span> </span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;">、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">トレミ8、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">スイム0.5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">16(木) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">ロード10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">17</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;">(金) </span></span></span></span></span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">18(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">トレミ16</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">19(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">ロード25</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/13~19</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S0.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B10、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R67、Re2</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">20(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">21(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">筋トレ</span><span style="font-family: helvetica;"> アクティヴレスト</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">22(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">スイム1.2</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #ea9999;">23(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">ロード20</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">24(金) </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">25(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">トレミ12、スイム0.3</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">26(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;">ロード13</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/20~26</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R45、Re3</span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><br /></span></span></span></span></span></span></span></span></span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">27(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">トレミ10</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">28(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="font-family: helvetica;">休養</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;">29(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">エアロバイク25、トレミ5</span></div><div style="font-family: Meiryo;"><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span>30(木)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="font-family: helvetica;">トレミ7、スイム0.5</span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div></span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-85531253553643751922023-11-27T12:30:00.002+09:002023-11-27T13:34:05.575+09:00宮古島トライアスロン当選。2023.11.20~11.26<div style="text-align: left;"> 24(金)の日中。チームメンバーから来年の宮古島トライの当選の知らせをもらった。早速HPで確認。間違いない。ふつふつとやる気がみなぎってくる・・・。</div><div style="text-align: left;"> 2019年以来の参加だ。バイク、ランの距離は微妙に短縮されてはいるけれど、かの地でのトライアスロンは別格。当然、全力で臨む。そして、まだ自身の力は伸びると信じて、これからの期間をトレーニングに費やそう。あれこれやってみたいことがあるので楽しみだ。</div><div style="text-align: left;"> そして、来週は那覇マラソン。新潟よりも上手なペース作りを心掛けて42.195kmを踏むつもりだ。</div><div><span style="font-family: helvetica;"><br /></span></div><div><b style="font-family: helvetica;">★トレーニング備忘録</b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>11/20(月)</strong></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span><span style="caret-color: rgb(234, 153, 153);"> </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">全休。某温泉街で会食。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>21(火)</strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後、帰宅を選択。ひと言でいえば寝不足だ。調子をみながらトレメニューを構築するつもりで</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレから。ボールクランチを15×5セット、デッドリフト60kg8×3セット、ダンベルプレス(下部)。それから片足系のトレを少し試して終了。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>22(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後はジム、プールへ。前日同様調子はあまりよくはない。スイムの細部に注意を払いつつインターバル泳。これから少しづつ泳ぐ距離を伸ばすように努めよう。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong><span style="color: #ea9999;">23(祝)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロードへ。実質の那覇への仕上げのつもりだったが、蓋を開ければ・・・。サブ4ペースがやっとの距離あわせ的に20km。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">素晴らしい天候だったが残念。調子の良し悪しというのは得てしていくらでもあるのだけれど。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>24(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">全休</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。忘年会第一号を開催。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">25(土)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">冬の到来を思わせるような悪天候。前夜の残滓の影響が若干あるけれど、午前中からジム、トレミでビルト走&インターバルを気持ちよくこなす。締めにスイムをと思いプールへ向ったが、ちょうどエクササイズ開催の時間に当たってしまって大混雑。ちょっぴり泳いで終了。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">26(日)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">午前中、身体の具合が悪い。やる気はやらないとでないというがやる気は充分。食べて、寝てとリカバリに努めて午後ロードへ。面白いものでいざ走ってみると身体は軽く感じ、ビルトでペースを上げてみた。来週の本番への手がかりにはなったと思う。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">20(月)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">21(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(13</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">) アクティヴレスト</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">22(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム1.2(21)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="color: #ea9999;">23(祝)</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード20(117</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">24(金) </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">25(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ12(64)、スイム少々</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">26(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード13(68)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/20~26</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S1.2</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R45、Re3</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0tag:blogger.com,1999:blog-2984727829274945209.post-50943413048616117032023-11-20T15:03:00.002+09:002023-11-27T13:44:34.262+09:002023.11.13~11.19<div style="text-align: left;"><span style="font-family: helvetica;"> 那覇マラソンまであと2週だが、あまり緊張感がない。このぐらいで駆けたいなぁという願望は固まってきたので、11/23の祝日をラストチャンスとして試走するつもりだ。そして、</span><span style="font-family: helvetica;">そろそろ旅のしおりの作成にも取り掛からねば。</span></div><div style="text-align: left;"><span style="font-family: helvetica;"><br /></span></div><div style="text-align: left;"><b style="font-family: helvetica;">★トレーニング備忘録</b></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>11/13(月)</strong></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span><span style="caret-color: rgb(234, 153, 153);"> </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">終業後ジムへ。ダイナミックストレッチ(DS)、アシストチンニング&ディップス、トレミで</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">TL走ジョグ。腕振りの位置を下げ気味というか、肩を落としてコンパクトに振りをまとめ、肩甲骨の稼動域を広めにする意識のフォームがこのところしっくりくる。筋トレ効果で上半身が若干育ったせいだろうか。キリのよいところまでやるつもりだったが、急に飽いてしまったので</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">エアロバイクに移り20分程度、締めに1本だけ60秒もがいた</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。エアロはこういうのを何本入れられるかだと思う。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>14(火)</strong></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span><span style="caret-color: rgb(234, 153, 153);"> </span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養。終業後に大型書店と模型店をぶらつき獲物を探す。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong>15(水) </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">朝練は筋トレ。ボールクランチ5セット、デッドリフト60kg5×3セット、ダンベルプレス(下部)、フライまで。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">そして終業後はDSからトレミ、その後にスイム。</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">強めの筋トレ(デッドリフト)は1週間空けると身体に早く反応がでるのかもしれない。この日の後半あたりから身体が妙に重かった。いや風邪か?よくわからない。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;"><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span><span><strong>16(木) </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">帰宅後</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード、ビルト走。流しよりもやや強く上げたが距離が短いせいか思いのほか楽にやれた。那覇に反映できるほどではないがスピード練習は確実にいれるのだ。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span>17(金)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">全休</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">18(土)</span> </strong></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">早い時間に所用を済ませてジムへ。アマプラの「ジョジョラビッツ」を観ながらトレミでロングジョグ。良き映画だった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span><strong><span style="color: #ea9999;">19(日)</span> </strong></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">天候の良いうちに済ませようとロードへ。Ave.5分20秒の20km走だが前半30秒、後半は10秒台。その後ジョグで5km。現状5分10秒を切ってのロングは難しい。那覇マラソンのペースのに参考になった。</span></div><div><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><br /></span></div><div><span style="font-family: helvetica;">※ ※ ※ ※ ※ ※ ※ ※</span></div></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">11/13(月) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">夕</span></span></span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;"> </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ8(47)</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">、エアロバイク10</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">(22)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">14(火)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">15(水)</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"> </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">朝</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">筋トレ(12</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)、</span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ8(45)、</span><span style="background-color: rgba(255, 255, 255, 0); caret-color: rgb(234, 153, 153); font-family: helvetica;">スイム0.5(10)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">16(木) </span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-size: xx-small;">夕</span> </span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード10(52</span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">17</span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;">(金) </span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">休養</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">18(土)</span><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">トレミ16(90)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="color: #e06666; font-family: helvetica;">19(日)</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"> </span><span style="font-family: helvetica;"><span><span><span style="font-size: xx-small;">午前 </span></span></span></span></span></span></span></span></span></span><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;">ロード25(140)</span></div><div><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;"><span style="caret-color: rgb(234, 153, 153); font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">11/13~16</span></span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span style="background-color: rgba(255, 255, 255, 0);"><span><span style="font-size: x-small;">(</span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-size: x-small;">km)</span></span></span><span style="background-color: rgba(255, 255, 255, 0);">…</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="caret-color: rgb(0, 0, 0); font-family: helvetica;"><span><span><span><span><span style="caret-color: rgb(234, 153, 153);"><span style="background-color: rgba(255, 255, 255, 0);">S0.5</span></span></span></span></span></span></span></span><span style="font-family: helvetica;"><span style="font-family: helvetica;"><span><span><span><span><span><span style="background-color: rgba(255, 255, 255, 0);">、B10、</span></span></span></span></span></span></span></span><span style="background-color: rgba(255, 255, 255, 0); font-family: helvetica;">R67、Re2</span></span></span></span></span></span></span></span></span></div>Cygunshttp://www.blogger.com/profile/09258223153549161411noreply@blogger.com0