weekly training report from Jan 2nd to 8th

hashiri-zome/first running on Jan 2nd
I had a plan to go shopping and eat lunch with my friend, so dashed out from running as soon as possible.
The cafe where we had lunch, they accept customers bring pets, that's fine. But pets can't control to stop peeing and doing duties and they don't care about even customers are eating meals or drinking, the restaurant should keep out of inside, the things happened so I won't be there.

jan 2nd's efforts:
time: 1:21:06
mil: 14km
avg HR: 147-75%
avg Pace: 5:41/km
cal: 623kcal
starting time: 7:41
location: my neighborhood

irregular intervals with Namban People on Jan 3rd
I was supposed to run with Ma and go for sale after that, but one of Namban girl Robin emailed to the list to ask about the workout, then I invited all to do intervals together. Finally seven people gathered at the zero-point of PG, we ran around Gosho in the beginning, and repeated four times intervals, ran harder for 1,200meters, and jogged for 125 meters to zero point. It was not only hard work but also good exercise. Thanks to Steve for making the plan and thanks to all for coming!

today's efforts:
time: 1:32:11
lap1: time: 5:01 avg HR: 165-85% avg Pace: 4:09 mil: 1.2km
lap2: time: 4:48 avg HR: 175-90% avg Pace: 3:53? mil: 1.2km
lap3: time: 4:45 avg HR: 178-91% avg Pace: 4:06 mil: 1.2km
lap4: time: 4:51 avg HR: 180-92% avg Pace: ? mil: 1.2km
mil: 16km
Reduced about 10km as warm up and cool down.
avg HR: 155-79%
avg Pace: ?/km
cal: 781kcal
starting time: 14:25
location: around Gosho & PG

thursday workout: skipped

happy friday running on Jan 5th
Basically, "happy friday" means the day before weekend, the day before two days off. In case of working on weekend, does it work this kind of way to say? Well, never mind!
I woke up earlier and did asa-ren for 5k run as recovery running.
I remembered today was my mother's birthday, but I didn't do nothing special for her, never mind!
And after work went for run again to the track for built up train by Steve's instruction.

today's efforts:
time: 1:02:26
mil: about 11km
at 130HR for 1km at 140HR for 2km at 157-160HR for 5km & at 170HR for 1km + cool down
at 130HR for 1km:
time: 6:49 avg HR: 127-69% avg Pace: 5:49 mil: 1km
at 140HR for 2km
time: 10:53 avg HR: 141-72% avg Pace: 5:18 mil: 2km
at 157-160HR for 5km
lap1: time: 4:47 avg HR: 158-81% avg Pace: 4:52 mil: 1km
lap2: time: 4:51 avg HR: 159-82% avg Pace: 4:55 mil: 1km
lap3: time: 4:52 avg HR: 160-82% avg Pace: 4:57 mil: 1km
lap4: time: 5:01 avg HR: 162-83% avg Pace: 4:58 mil: 1km
lap5: time: 4:47 avg HR: 158-81% avg Pace: 4:52 mil: 1km
at 170HR for 1km
time: 4:24 avg HR: 171-88% avg Pace: 4:33 mil: 1km
cool down at 130HR for 1km:
time: 15:58 avg HR: 141-72% avg Pace: 6:09 mil: 2.6km
avg HR: 149-76%
avg Pace: 5:20km
cal: 491kcal
starting time: 20:29
location: track in my neighborhood

saturday run
It was rainy day in the morning and afternoon. When I was in outside to head to the station, it had been stopped. I thought, I had to run... I was expecting a bit not to stop raining, I was just tired.
So ran as easy for only 7km

today's efforts:
time: 41:49
mile: 7km
avg HR: 134-69%
avg Pace: 5:54/km
cal: 273kcal
starting time: 19:45
location: in my neighborhood

sunday's park run
As usual ran in the Park with two gentlemen and Yuka joined us.
She is running for Tokyo marathon enthusiastically, she looks like having high motivation and no problems of injury at all. I have one month more than Tokyo's runners, but now it's time to start more enthusiastically like her.

sunday's efforts:
time: 2:44:35 + 20m
mil: about 30km + 1k
lap1: time: 14:01 avg HR: 143-73% avg Pace: 5:33 mil: 2.5km
lap2: time: 13:36 avg HR: 149-76% avg Pace: 5:23 mil: 2.5km
lap3: time: 13:28 avg HR: 152-78% avg Pace: 5:18 mil: 2.5km
lap4: time: 14:27 avg HR: 148-76% avg Pace: 5:37 mil: 2.5km
lap5: time: 3:39 avg HR: 145-74% avg Pace: 5:15 mil: 0.69km
lap6: time: 31:04 avg HR: 144-74% avg Pace: 5:25 mil: 5.75km
lap7: time: 30:15 avg HR: 158-81% avg Pace: 5:17 mil: 5.71km
lap8: time: 29:28 avg HR: 168-86% avg Pace: 5:09 mil: 5.71km
lap9: time: 14:34 avg HR: 156-80% avg Pace: 6:11 mil: 2.5km
avg HR: 154-79%
avg Pace: 5:25km
cal: 1,362kcal
starting time: 7:59
location: yoyogi park
weekly mileage: 85km

holiday run as recovery running
I ran as recovery for only 13km, I have backache today since I didn't dedicate for core strength as previous training. I should go to Musashino-gym for it and swim.

holiday's efforts:
time: 1:15:33
mil: 13km
avg HR: 141-72%
avg Pace: 5:48km
cal: 537kcal
starting time: 8:52
location: tamagawa josui