where has gone my blog for a week!

I was shocked so much when I was writing a blog for a week, then a pop-up showed up suddenly without message, then I clicked "No" and "No" next my blog that I wrote has gone. Then lost my motivation to report... it was kind of an accident!

monday:
No run since attended Mami and Gary's wedding. Felicidades Mami and Gary! I had too much alcohol...


tuesday:
I ran twice; for 5k very slowly in the mornong and for 13k in the afternoon in my neighborhood.

my efforts:
in the am
mil: 5k
time: 29m44s
avg HR: 139-72%
avg Pace: 5m45s
cal: 245kcal
location: Zenpukuji Park
beginning time: 6:18am

in the pm
mil: 13k
time: 1h07m00s
avg HR: 142-73%
avg Pace: 5m24s
cal: 569kcal
location: in my neighborhood
beginning time: 3:04pm

wednesday:
I was supposed to run at 5k easy warm up, then 10k @HR160, then 5k easy.
After 3k of HR running, got stitch and just stopped. So ran again in the night under the moon.

my efforts:
in the am
mil:8.7km
time: 53m00s
avg HR: 137-70%
avg Pace: 6m01s
cal: 410kcal
location: in the Inokashira Park on a track
beginning time: 6:50am

in the pm
mil:14km
time: 1h15m06s
lap1: time: 4:29 avgHR: 159-82% avgPace: 4:34 mil: 0.99km
lap2: time: 4:40 avgHR: 160-82% avgPace: 4:42 mil: 0.98km
lap3: time: 4:39 avgHR: 162-84% avgPace: 4:39 mil: 1.00km
lap4: time: 4:44 avgHR: 160-82% avgPace: 4:43 mil: 0.99km
lap5: time: 4:45 avgHR: 160-82% avgPace: 4:45 mil: 1.00km
lap6: time: 4:44 avgHR: 162-83% avgPace: 4:44 mil: 1.00km
lap7: time: 4:48 avgHR: 162-84% avgPace: 4:56 mil: 0.99km
lap8: time: 4:53 avgHR: 159-82% avgPace: 4:54 mil: 0.99km
lap9: time: 4:49 avgHR: 162-83% avgPace: 4:49 mil: 1.00km
lap10: time: 4:52 avgHR: 160-82% avgPace: 4:52 mil: 1.00km

avg HR: 148-76%
avg Pace: 5m21s
cal: 685kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

thusrday:
ran in the morning for 5k very easy and slowly as recovery run.

my efforts:
mil: 5km
time: 29m56s
avg HR: 132-68%
avg Pace: 5m51s
cal: 224kcal
location: in the Zenpukuji Park
beginning time: 8:05am

happy friday:
Went for tempo run after work: Start with warm up at HR135. Then speed up to 155bpm and up more to 160bpm. Cool down at 75% for three to four km.
mil:12.7km
time: 1h07m33s
lap1: time: 4:49 avgHR: 154-79% avgPace: 4:53 mil: 0.99km
lap2: time: 4:42 avgHR: 157-82% avgPace: 4:46 mil: 0.98km
lap3: time: 4:46 avgHR: 156-84% avgPace: 4:49 mil: 0.99km
lap4: time: 4:51 avgHR: 156-80% avgPace: 4:55 mil: 0.98km
lap5: time: 4:37 avgHR: 162-83% avgPace: 4:39 mil: 0.99km
lap6: time: 4:32 avgHR: 163-84% avgPace: 4:44 mil: 0.99km
lap7: time: 4:39 avgHR: 163-84% avgPace: 4:42 mil: 0.99km
lap8: time: 4:38 avgHR: 165-85% avgPace: 4:38 mil: 1.00km

avg HR: 146-75%
avg Pace: 5m18s
cal: 604kcal
location: in the Inokashira Park on a track
beginning time: 9:44pm

saturday's running with Rie-don
I needed a company for today's run since I felt so much tired and couldn't manage by myself, so I asked Rie-don to run together. We had good light tempo run as similar original program. And we've met Yasuko-chan twice coincidentally, so finally we took a Chuo-sen to get back together.

my efforts:
mil: 20km
time: 1h44m13s
avg HR: 141-73%
avg Pace: 5m19s
cal: 876kcal
location: the Imperial Palace
beginning time: 2:16pm