・腹筋トレ
・13kmビルドアップ歩(6kmまで6'00/kmそれ以降上げる)
1.114 2.121 3.122 4.121 5.122 6.121 7.123 8.121 9.119 10.119 11.121 12.118 13.119 14.119 15.118 16.119 17.116 18.118 19.113 20.112 21.110 22.110
23.110 24.111 25.109 26.109 27.108 28.108 29.106
30.108 31.106 32.105 33.104 34.103 35.104 36.102 37.103 38.102 39.100

1km 5'58 2.6'05 3.6'03 4.6'00 5.5'58 6.5'54
7.5'40 8.5'27 9.5'28 10.5'23 11.5'16 12.5'10
13.5'07 73'34

流し×2

走行距離　17.0km