a several of logs from wednesday to weekend

I was going to post some logs more earlier, but I couldn't update them soon, so sorry!

Good thing; Took a dayoff on Thursday, never gave up myself in the 10k time trial even though the course was so hilly continualy and my friend is coming back from D.C. in November.
Bad thing; maybe nothing.
Surprising thing; I got a mail from Yumiko, she saw me while running at Gosho on Thursday, so surprised! Then I got faster than I needed but felt so good and could make a PB at Gosho!!!

wednesday's efforts:
Ran with chic and I was supposed run as 5k easy/steady in the morning. 20k in the evening. Easy warm up, then 12k @80%HR, then cool down.
But I felt heavy and my legs couldn't move so ran a bit slower.

mil: 20.67km
5k as easy: time: 27:04 avg HR: 148-76% avg Pace: 5:22/km mil: 5.04km
11.03k as 75%: time: 55:41 avg HR: 143-74% avg Pace: 5:02/km mil: 11.03km
4.60k as cool down: time: 25:40 avg HR: 134-69% avg Pace: 5:34/km mil: 4.6km
time: 1:48:26
avg HR: 141-73%
avg Pace: 5:14/km
cal: 811kcal
beginning time: 7:12pm
location: yoyogi Park

thursday's efforts:
Easy to 75% at Gosho, got so faster because it was so beautiful day, and made a PB.
Then Yumiko saw me when she was taking a cab, so surprised!
Had sports massage after running and ate tasty lunch with Ma.

mil: 12.36km
warm up: time: 22:18 avg HR: 138-72% avg Pace: 4:57/km mil: 4.5km
lap2: time: 15:18 avg HR: 156-80% avg Pace: 4:37/km mil: 3.31km
lap3: time: 14:48 avg HR: 168-87% avg Pace: 4:29/km mil: 3.29km
cool down: time: 6:25 avg HR: 152-78% avg Pace: 4:51/km mil: 1.23km
time: 58:51
avg HR: 152-78%
avg Pace: 4:45/km
cal: 543kcal
beginning time: 10:37am
location: gosho

friday's efforts:
I took a late shift for my co-worker, he couldn't take a dayoff for a long time, though.
That's why I could run in the morning, basically it made available to him and me.

mil: 16.30km
time: 1:32:48
avg HR: 137-71%
avg Pace: 5:41/km
cal: 719kcal
beginning time: 7:11am
location: inokashira park

saturday's efforts:

ran in the 10k time trial for women which supported by Nike women.
It was serious time trial only for me but there was no one was running seriously... even Namban girls who went for run with me, they were running as jogging as fun event, never mind.
mil: 12km
2km as warm up:
1km: 4:09 2km: 4:18 3km: 4:04 4km: 4:21 5km: 4:15
6km: 4:18 7km: 4:26 8km: 4:15 9km: 4:21 10km: 4:07
time: 42:39
beginning time: 9:37am
location: odaiba

sunday's efforts:
this is a last chance to complete a long run, but feel like running another LSD one more before the race. I'm not satisfied my training and TT result yet...
Today we choose the combo run, I was comfused in the middle but I followed a first combo and after 25km, just followed Fulton loop.
mil: 35km
time: 3:11:20
avg HR: 148-76%
avg Pace: 5:28/km
cal: 1687kcal
beginning time: 7:58am
location: yoyogi park
weekly mileage: 111km
monthly mileage: 471km
(I might reach around 490km only this month)