the summary on this week

wednesday: 5k easy warm up, then 12k @ HR 155 bpm, then 3k easy cool down in the Yoyogi Park with a chica. Actually I missed the timing to press the red botom.

efforts:
mil: 20k - 5k as warm up, 12k at 155bpm and 3k as cool down.

lap1: time: 52m37s avg HR: 145-75% avg Pace: 5:05m/km mil: 10.3km
lap2: time: 37m55s avg HR: 154-79% avg Pace: 4:55m/km mil: 7.69km
cool down: time: 13m45s avg HR: 132-68% avg Pace: 6:36m/km mil: 2.03km

time: 1h44m18s
avg HR: 147-76%
avg Pace: 5m12s
cal: 935kcal
beginning time: 7:05pm
location: Yoyogi Park

thursday: After work, I headed into Tokyo Gym in front of Sendagaya Station for run in Gosho in the rain. I saw nobody even though I visited one of three meccas for run in Tokyo.
One is the Palace, one is the Yoyogi Park, and last one is the Akasaka Togu Gosho. Because of ran in the rain, my fingers looked like plunes.

efforts:
mil: 14k - 5k as warm up, 1,325m at 150bpm for four laps and 3.75k as cool down.

lap1: time: 6m38s avg HR: 150-77% avg Pace: 5:01m/km mil: 1.32km
lap2: time: 6m39s avg HR: 150-77% avg Pace: 5:04m/km mil: 1.31km
lap3: time: 6m43s avg HR: 152-78% avg Pace: 5:05m/km mil: 1.32km
lap4: time: 6m45s avg HR: 152-78% avg Pace: 5:04m/km mil: 1.33km

time: 1h16m51s
avg HR: 140-72%
avg Pace: 5m25s
cal: 644kcal
beginning time: 7:14pm
location: Gosho + Picture Gallery

friday: morning easy run in the rain
I feel like an athlete since I have been running in the rain even though no one run! But I know Steve has run today in the typhoon day, amazing.

efforts:
mil: 5k as easy run
lap1: time: 11m34s avg HR: 119-62% avg Pace: 6:27m/km mil: 1.79km
lap2: time: 9m51s avg HR: 140-72% avg Pace: 5:32m/km mil: 1.78km
lap3: time: 9m55s avg HR: 146-75% avg Pace: 5:30m/km mil: 1.80km

time: 31m21s
avg HR: 134-69%
avg Pace: 5m50s
cal: 244kcal
beginning time: 6:14am
location: Inokashira Park

saturday: Gosho up + pace run at 4:40 for fifth laps
It was sunny, windy and beautiful day, and I got a tam. It was a little bit hard to keep running in the same pace in the windy day. I saw a guy at training room in the tokyo gym by coincidence, it's a small world.

efforts:
mil: 14k, 4.78km as warm up, 6.625km as pace running, and 2.99 as cool down
lap1: time: 6m00s avg HR: 162-83% avg Pace: 4:41m/km mil: 1.28km
lap2: time: 6m05s avg HR: 164-85% avg Pace: 4:40m/km mil: 1.30km
lap3: time: 6m03s avg HR: 167-86% avg Pace: 4:37m/km mil: 1.31km
lap4: time: 6m04s avg HR: 168-87% avg Pace: 4:40m/km mil: 1.30km
lap5: time: 6m05s avg HR: 170-88% avg Pace: 4:45m/km mil: 1.28km

time: 1h14m20s
avg HR: 151-78%
avg Pace: 5m13s
cal: 700kcal
beginning time: 10:13am
location: Gosho + Picture Gallery