weekly reports fron Jan 29th to Feb 4th

On monday,
Ran as recovery run very easy for 8k.
I felt very tired from Sunday's race. My legs were so heavy and hard.

monday's efforts:
mil: about 8km
time:　51:26
avg HR: 130-67%
avg Pace: 6:14/km
cal: 314kcal
beginning time: 8:00pm

On tuesday,
Went to the Inokashira Park for built up run after work. It was not so chilly and cold night.
It was nice for run, but my legs were still heavy. I was not in the mood to run for 5k TT tomorrow.

tuesday's efforts:
mil: about 8km
time:　1:08:39
avg HR: 136-70%
avg Pace: 5:47/km
cal: 461kcal
beginning time: 7:45pm
weekly mil: 11km

On wednesday, I got an order from Steve that I was supposed to keep running at 1:35/lap, it was not so easy for me. My heart couldn't calm down, it was very hard like breathless. Also my legs were not working.

wednesday's efforts:
mil: 5km (at TT)
time:　21:03
avg HR: 177-91%
avg Pace: 4:23/km
cal: 225kcal
beginning time: 7:39pm

On thursday, I needed to take a day off because of working on Saturday and the team budget.
In the afternoon, I went to the Musashino gym for muscle training, it was not crowded as usual. So I relaxed for muscle train and stretch by a balance ball and a stretch pole.
In tha afternoon, went to the Palace for run with my friend and coach Steve. When I asked some people who were likely running around the Palace, I got a positive mail from a petal. But we couldn't run together, she had a plan to run with her friend, she was just running toward clockwise.
Since the cold temperature, it was hard to run until warmed up. When we were running, could feel faster more. But it was not so fast as I felt, so shame a bit...

thursday's efforts:
mil: about 15km
time:　1:55:37
avg HR: 154-79%
avg Pace: 5:15/km
cal: 585kcal
beginning time: 3:27-, 6:05pm
location: Palace, my neighborhood
weekly mil: 48km

On friday...I had a hard train on the track, 4 minutes hard run and 2 minutes easy. I repeated this six times. I was afraid of Saturday's running. Could I complete 32k LSD in the early morning?
friday's efforts:
mil: about 12km
time:　1:06:38
1st: time: 4:00 avg HR: 161-83% avg pace: 4:46 mil: 0.84km
2min rest
2nd: time: 4:00 avg HR: 163-84% avg pace: 4:46 mil: 0.84km
2:10 rest
3rd: time: 4:01 avg HR: 169-87% avg pace: 4:41 mil: 0.86km
2:10 rest
4th: time: 4:02 avg HR: 169-87% avg pace: 4:39 mil: 0.87km
2:30 rest
5th: time: 4:01 avg HR: 170-87% avg pace: 4:33 mil: 0.89km
2:01 rest
6th: time: 4:01 avg HR: 170-87% avg pace: 4:34 mil: 0.88km
avg HR: 152-78%
avg Pace: 5:28/km
cal: 544kcal
beginning time: 8:14pm
location: in the track in the Inokashira Park
weekly mil: 60km

On Saturday, LSD.
I consumed all my stamina. I had no energy to do... I felt very bad tiredness during running, but it was good I was starving and ate a lot afterwards.
saturday's efforts:
mil: about 26km
time:　2:34:22
avg HR: 147-75%
avg Pace: 5:53/km
cal: 1,184kcal
beginning time: 8:05am
location: from yoyogi park to the Palace and return to Tokyo gym

On sunday, recovery run for 10km.
During running, I couldn't take a breath even though I didn't run as hard race.
I go to bed even it's before 11pm. I have sore knee today, I ride a bike to get for about 13.5km to my office today, I should had to take trains for commuting because of tiredness...

sunday's efforts:
mil: about 10km
time:　57:58
avg HR: 139-71%
avg Pace: 5:46/km
cal: 402kcal
beginning time: 5:16pm
location: in my neighborhood
weekly mil: 95km