weekend running

***saturday gosho run***
I went to one of mecca for running in Tokyo, Akasaka Togu Gosho, for 12k hill running in the morning. It's been a long time no run there, so I felt like I was new to do the Gosho run, it was fresh feeling! Why I'm running? because I like running is my main purpose. I shouldn't forget about this basic feeling. I was supposed to run for 12km and hill-up running at HR75% so after warmed up ran 3 loops around Gosho and cool down. Afterwards, I had sports massage in my neighborhood.

today's efforts:
mil: 12km
time: 1:04:37
lap1: time: 17:17 avg HR: 143-73% avg Pace: 5:26/km mil: 3.18km
lap2: time: 17:22 avg HR: 146-75% avg Pace: 5:24/km mil: 3.21km
lap3: time: 16:54 avg HR: 149-76% avg Pace: 5:17/km mil: 3.19km
avg HR: 144-74%
avg Pace: 5:27/km
cal: 467kcal
location: Gosho
beginning time: 9:23am
weekly mil: 68km

***sunday lsd***
It was lonely LSD in the Yoyogi Park for me since everyone had own plan, there were many Nambanners, but I was only one who had a plan for 32km LSD, yes it's time to taper for Tokyo Marathonners.
I made splits evenly as much as I could at 5:30/km pace but there were differences each... I had sports massage yesterday, but felt sore knee under the plate of left leg after 20km point. But I had to manage today's LSD plan definitely. My priority was 32k not my knee, I mean, it was not a huge problem.
Afterwards, I enjoyed with Ramen, Gyoza and beer, and taking a bike to Kichijoji to get to my place for 40minutes!
I stopped by to get sweets at a tes souhaits in my neighborhood, I couldn't survive this afternoon without them.

today's efforts:
mil: 32km
time: 2:56:14
lap1: time: 14:07 avg HR: 140-72% avg Pace: 5:48/km mil: 2.43km
lap2: time: 13:43 avg HR: 145-74% avg Pace: 5:33/km mil: 2.47km
lap3: time: 13:33 avg HR: 145-74% avg Pace: 5:33/km mil: 2.44km
lap4: time: 13:30 avg HR: 139-71% avg Pace: 5:32/km mil: 2.44km
lap5: time: 13:10 avg HR: 146-75% avg Pace: 5:22/km mil: 2.45km
lap6: time: 13:24 avg HR: 147-75% avg Pace: 5:26/km mil: 2.46km
lap7: time: 13:16 avg HR: 149-76% avg Pace: 5:21/km mil: 2.48km
lap8: time: 13:19 avg HR: 149-76% avg Pace: 5:24/km mil: 2.46km
lap9: time: 13:15 avg HR: 150-77% avg Pace: 5:25/km mil: 2.44km
lap10: time:13:07 avg HR: 152-78% avg Pace: 5:19/km mil: 2.46km
lap11: time:13:10 avg HR: 153-78% avg Pace: 5:22/km mil: 2.45km
lap12: time:13:04 avg HR: 154-79% avg Pace: 5:24/km mil: 2.42km
lap13: time:10:18 avg HR: 151-77% avg Pace: 5:23/km mil: 1.91km
lap14: time: 5:12 avg HR: 140-72% avg Pace: 5:41/km mil: 0.92km
avg HR: 147-75%
avg Pace: 5:28/km
cal: 1,330kcal
location: in the yoyogi park
beginning time: 8:11am
weekly mil: 100km