asa-ren for moderate running + more

Today's duties: 12k moderate in the morning (4:50/km) -- You could run some parts faster, say three-minute stretches at a bit faster than half-marathon pace.

Now I'm taking care about my foods and health as a runner. Since I'm working at the late shift for a whole this week from 11 to 8, there is a kinda problem for lunch. There are some places for lunch around my office, a cafeteria in the buildind that closed at 1:30 is not good, a chinese place where closed at 2pm is impolite, Denny's is bored, and the Parks are cold for a picnic. I had some bad experience at Chinese. They served me dirty rice without smile, took a long time to bring meals even other custmers who arrived after me were starting to eat already. I never prefered to have lunch there, but no place for it a lot.

Speaking of running, I followed my plan that made by Steve, ran for 3Km as warm up at avg 5:32/km pace, and built up avg 4:48/km pace for 6km and three minutes stretches at 4:14/km pace. Hopefully could run more a bit faste, but it was maximum because of early morning, my body was sleepy. But my body is good for running, my condition is still perfect for half marathon, hopefully.

today's efforts:
mil: 12km
time: 1:02:56
lap1: time: 4:48 avg HR: 151-77% avg Pace: 4:54/km mil: 0.99km
lap2: time: 4:47 avg HR: 155-79% avg Pace: 4:51/km mil: 0.98km
lap3: time: 4:49 avg HR: 156-80% avg Pace: 4:55/km mil: 0.98km
lap4: time: 4:47 avg HR: 158-81% avg Pace: 4:49/km mil: 0.99km
lap5: time: 4:42 avg HR: 161-83% avg Pace: 4:45/km mil: 0.99km
lap6: time: 4:46 avg HR: 161-83% avg Pace: 4:48/km mil: 0.99km
lap1: time: 3:01 avg HR: 171-88% avg Pace: 4:14/km mil: 0.71km
avg HR: 148-76%
avg Pace: 5:10/km
cal: 489kcal
location: on the track in Inokashira Park
beginning time: 7:34am
weekly mil: 20km