well done, me!

I focus on running as planned, I completed for 112km this week!!!

wednesday, HR test
First of all, I went to park to join Steve and Keren. We did HR test. But I forgot to press my watch to measure the mileage sometimes, so I am not sure the results. According to Steve, I was poor his colleague. Actually, my running wasn't succeed since coudn't run properly in an unusual place. I had a conversation about training with Steve in front of Harajuku Station after workouts.

wednesday's efforts:
mil: 16k
time: 1h20m22s
avg HR: 147-86%
avg Speed: 5:18m/km
cal: 730kcal
beginning time: 7:15pm
location: Yoyogi Park and Oda Field


thursday running with a chick.
Ran at Gosho with a chick as planned, we tried some workouts, 4 times of hill-up dush and 150 HR running. Afterwards, we had a Shochu at platform, so fun.

thursday efforts:
mil: 15km
time: 1h14m46s
warming up: time: 8m41s mil: 1.0km avg HR: 108-56% avg Pace: 7m10s
lap1 at Gosho: time: 17m52s mil: 3.33km avg HR: 134-69% avg Pace: 5m19s
lap2 at Gosho: time: 17m50s mil: 3.33km avg HR: 142-73% avg Pace: 5m20s
lap1 at PG : time: 6m49s mil: 1.31km avg HR: 147-76% avg Pace: 5m03s
lap2 at PG : time: 6m50s mil: 1.31km avg HR: 152-78% avg Pace: 4m55s
lap3 at PG : time: 6m56s mil: 1.31km avg HR: 150-77% avg Pace: 4m59s
lap4 at PG : time: 6m54s mil: 1.31km avg HR: 150-77% avg Pace: 5m00s
lap5 at PG : time: 6m43s mil: 1.31km avg HR: 148-76% avg Pace: 4m56s
avg HR: 139-72%
avg Speed: 5:22m/km
cal: 612kcal
location: Gosho, and around picture gallery
beginning time: 7:26pm


happy friday running as aerobic run, warm up for a few of Km plus aerobic run for over 10km in my neighborhood,

friday's efforts:
time: 1h09m36s
mil: 15km
avg HR: 153-79%
avg Speed: 4m54s/km
cal: 666kcal
location: neigborhood.
beginning time: 8:32pm


saturday neighborhood run, I waited and waited for Saturday. I need more sleep and nutrution as a hard runner.

saturday's efforts:
time: 1h08m06s
mil: 12km
avg HR: 138-71%
avg Speed: 5m21s/km
cal: 651kcal
location: neigborhood
beginning time: 8:32pm


sunday Park run, I couldn't get up soon, I was staying in my Futon for over 30mins, should I go? should I rest? I made my conclusion, I definitely go to the park! I rode my bike to Yoyogi Park as usual, and I was going to buy some bagles which Shoji-san recommended, but couldn't find it unfortunatelly.
Around 30k, I had hipache but I didn't walk.

sunday's efforts:
mil: 34km
time: 3h10m30s
warming up: time: 14m57s6 mil: 2.5km avg HR: 133-69% avg Pace: 5m46s
warming up2: time: 14m40s0 mil: 2.5km avg HR: 138-72% avg Pace: 5m33s
lap1: time: 14m29s mil: 2.5km avg HR: 140-72% avg Pace: 5m31s
lap2: time: 13m57s mil: 2.5km avg HR: 142-73% avg Pace: 5m17s
lap3: time: 14m00s mil: 2.5km avg HR: 144-74% avg Pace: 5m08s
lap4: time: 14m00s mil: 2.5km avg HR: 147-76% avg Pace: 5m05s
lap5: time: 13m09s mil: 2.5km avg HR: 154-79% avg Pace: 4m58s
lap6: time: 13m29s mil: 2.5km avg HR: 154-79% avg Pace: 5m07s
lap7: time: 13m39s mil: 2.5km avg HR: 155-80% avg Pace: 5m12s
lap8: time: 13m27s mil: 2.5km avg HR: 157-82% avg Pace: 5m10s
lap9: time: 13m32s mil: 2.5km avg HR: 158-82% avg Pace: 5m08s
lap10: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap11: time: 13m34s mil: 2.5km avg HR: 157-82% avg Pace: 5m15s
lap12: time: 13m25s mil: 2.5km avg HR: 160-82% avg Pace: 5m06s
lap13: time: 13m43s mil: 2.5km avg HR: 147-82% avg Pace: 5m15s
cool down: time: 9:57 mil: 1.5km avg HR: 145-75% avg Pace: 6m43s

avg Speed: 5:19m/km
cal: 1748kcal
location: Yoyogi Park
beginning time: 8:15am