sendai 1/2 with rie-don

happy friday's night training

Because of effective sports massage, my legs are feeling better than yesterday. Instead of last night's training, just put a few of km more. Since could run very lightly like with wings! Just ran for 10km, feeling pretty good.

today's efforts:
time: 57:22:04
mil: 10.5km
warm up: time: 27:11 avg HR: 144-71% avg Pace: 5:05/km mil: 5.3km
pace up1: time: 1:01 avg HR: 166-82% avg Pace: 3:56/km mil: 0.26km
pace up2: time: 1:01 avg HR: 158-78% avg Pace: 3:49/km mil: 0.27km
pace up3: time: 1:01 avg HR: 159-78% avg Pace: 3:52/km mil: 0.26km
pace up4: time: 1:01 avg HR: 166-82% avg Pace: 3:42/km mil: 0.27km
cool down: time: 19:46 avg HR: 140-69% avg Pace: 6:01/km mil: 3.28km
avg HR: 145-71% avg Pace: 5:20
beginning time: 9:29pm
location: inokashira park and track

speed session on tuesday night

I took a rest yesterday and went for having sports massage. I was grabbed by a female trainer, I felt like my body was broken completely, it was hurts, but feeling pretty good also could sleep all night last night. However I am not okay today...feel tired.

After work, went for run for 13km, warmed up for 5km and 8km speed session at 4:30 to 4:20 pace and cool down for 3km. Because of tiredness, cut back to 5km, my heart rate was so high, couldn't take breath, I skipped for 3km!, sorry... I started taking this supplement which got in the state to be recovered soon, hopefully be genki by my last spring marathon tour Sendai.


today's efforts:
mil: 13km
time: 1:10:50
lap1: time: 4:29 avg HR: 162-80% avg Pace: 4:29/km mil: 1km
lap2: time: 4:29 avg HR: 168-83% avg Pace: 4:29/km mil: 1km
lap3: time: 4:29 avg HR: 173-85% avg Pace: 4:29/km mil: 1km
lap4: time: 4:24 avg HR: 174-86% avg Pace: 4:29/km mil: 1km
lap5: time: 4:18 avg HR: 178-88% avg Pace: 4:29/km mil: 1km
beginning time: 7:43pm
location: the track in the inokashira park

cool 20k run in the heritage point

I completed today's 20k cool running in my neighborhood "tamagawa josui" in the rain, it was cool running. I usualy run in my neighborhood, Inokashora Park, beside of Ghibli Museum, and mostly run in the Tamagawa Josui, it's a sort of heritage, historical channel.
It's completed in 1,654 Era Edo, there is a famous story that a famous writer Osamu Dazai commited suicide with his buddy by themselves around Murasaki bridge 5 minutes walk from the south exit of Mitaka station.

The 43km channel, stretching from the Hamura water intake to Yotsuya-Okido (present Yotsuya, Shinjuku-ku), was planned and completed by the Tamagawa brothers, for the purpose of sending the clear Tamagawa stream to Edo. Thickets line the channel, creating an atmospheric walking trail. Now it's a good timing to run around there, so come to run before summer!

today's efforts:
time: 1:54:33
mil: 20km
avg pace: 5:38/km
beginning time: 9:20am
location: in the tamagawa josui