weekend running

I had to work a whole day on Saturday from 9 to 6. Enjoyed having chinese lunch, it's only enjoyable thing while working. I was supposed to run for 12K in the morning and go to gym for muscle trainning.
Got up at 6:30am, so had no time for 12k running. I just did light yoga for 20minutes. I felt reflesh very much but it was not soft. After work, ran for over 12k in my neighborhood, the same course around a creek.

saturday's efforts:
mil: 13K
time: 1h12m55s
avg HR: 144-74%
avg Speed: 11.6km/h
cal: 641kcal
beginning time: 7:46pm
location: neighborhood

the details:
2k warming up- 10laps of 75% HR running - 1k cool down
1lap: mil: 800m time: 4m01s avg HR: 146 - 75% avg Speed: 12.6km/h
2lap: mil: 800m time: 4m02s avg HR: 148 - 76% avg Speed: 12.5km/h
3lap: mil: 800m time: 4m05s avg HR: 147 - 76% avg Speed: 12.4km/h
4lap: mil: 800m time: 4m04s avg HR: 147 - 76% avg Speed: 12.4km/h
5lap: mil: 800m time: 4m03s avg HR: 150 - 77% avg Speed: 12.5km/h
6lap: mil: 800m time: 4m08s avg HR: 146 - 75% avg Speed: 11.8km/h
7lap: mil: 800m time: 3m50s avg HR: 160 - 82% avg Speed: 13.1km/h
8lap: mil: 800m time: 3m45s avg HR: 166 - 86% avg Speed: 13.4km/h
9lap: mil: 800m time: 4m01s avg HR: 166 - 86% avg Speed: 12.5km/h

sunday's efforts:
time: 2h33m58s
mil: 30k
avg HR: 164-86%
avg Speed: 12.1km/h
cal: 1591kcal
beginning time: 8:14am
location: Yoyogo Park and neighborhood

the details:
warming up for 5K
time: 14m22s avg HR 139-72% avg Speed 10.4km/h

lap 1 time: 9m13s avg HR: 150-77% avg Speed: 12.2km/h
lap 2 time: 9m04s avg HR: 163-84% avg Speed: 13.1km/h
lap 3 time: 8m59s avg HR: 169-87% avg Speed: 13.2km/h
lap 4 time: 9m10s avg HR: 170-88% avg Speed: 12.8km/h
lap 5 (I got stitch then)
time: 9m35s avg HR: 166-86% avg Speed: 11.5km/h
lap 6 time: 9m34s avg HR: 168-87% avg Speed: 12.6km/h
lap 7 time: 9m28s avg HR: 170-88% avg Speed: 12.3km/h
lap 8 time: 9m28s avg HR: 174-90% avg Speed: 12.7km/h
lap 9 time: 10m52s avg HR: 165-85% avg Speed: 10.9km/h
lap 10 time: 9m13s avg HR: 179-92% avg Speed: 13.1km/h

recovery running for 6k
time: 35m53s mil: 5k avg HR: 137-71% avg Speed: 10.6km/h