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