gosho hard running

I had a great running with Rie-san on Saturday, so glad to have a pretty good company for nice running. We went to Gosho together even it was toasted weather, and had three loops hill-dash running for fourth times. She looked like saved her pace, but burned energy on up-hills then I just followed her not to get so pull away from her, still she was strong!

Now we have the same goal for TWIM, I will start to train for it since July, can't wait!!!

saturday's efforts:
mile: 12km
time: 1h03m14s
1st: time: 17:46 avg HR: 143-70% max HR: 640-81% avg Pace: 6:34/km mil: 3.3km
2nd: time: 16:23 avg HR: 159-78% max HR: 183-90% avg Pace: 5:47/km mil: 3.3km
3rd: time: 15:59 avg HR: 170-84% max HR: 189-93% avg Pace: 6:34/km mil: 3.3km
avg HR: 154-76% max HR: 180-93%
avg Pace: 6:34/km max: 3:50/km
cal: 489kcal
starting time: 11:14am
location: gosho