build up 30K

I almost have done today's build up running as planned, and followed HR pace. Beginning of 5K, ran at 70%. Go on next 10K at 75%, and built up from 80-83% for 12K. Finally, slowed down to 75% and finished. But, HR couldn't monitor properly, it seemed like interference.

After running, had an acupuncture. It makes me relax everytime, but it was so painful today. I said GYAHHHH at orthopedic clinic sometimes. I couldn't stand the pain. Now, it's fine, but exhausted and sleepy.

today's efforts:
mileage: 30Km
time: 3h12m25s
weekly mileage: 62/72Km

I changed my weekly plan from 86 to 72Km as step back.