wednesday's run for 3 km warm up, 10km at HR157, 2 km slow cool-down

I got a number of TIWM today, it's 800.
I'm really glad to be able to run with Naoko Takahashi in the same marathon and also other Namban elite women.

Ran on a track in the Inokashira Park as usual. Not only in the morning, but also there are a lot of regular runners and walkers in the night. Then I just can hutsle but run and calm down at my running pace, not too fast not too slow and only follow the plan.
Today, I ran a bit faster as warm up after 2k because it's hard to get high to 157HR bpm suddenly after warm up. Then I got twist my back and hip, they were unconfortable after track workouts. I was going to stretch at work, but I was fogetting this hurt, so seems no problem! Just in case, I'm going to stretch very well before sleep tonight.

today's efforts:
mil: 15km
time: 1:17:33
lap1: time: 4:34 avg HR: 157-82% avg Pace: 4:42/km mil: 0.97km
lap2: time: 4:33 avg HR: 159-82% avg Pace: 4:40/km mil: 0.98km
lap3: time: 4:43 avg HR: 157-82% avg Pace: 4:49/km mil: 0.97km
lap4: time: 4:36 avg HR: 158-82% avg Pace: 4:40/km mil: 0.99km
lap5: time: 4:41 avg HR: 157-82% avg Pace: 4:45/km mil: 0.99km
lap6: time: 4:38 avg HR: 159-82% avg Pace: 4:42/km mil: 0.98km
lap7: time: 4:39 avg HR: 158-82% avg Pace: 4:43/km mil: 0.98km
lap8: time: 4:41 avg HR: 157-82% avg Pace: 4:47/km mil: 0.98km
lap9: time: 4:46 avg HR: 157-82% avg Pace: 4:44/km mil: 0.99km
lap10: time: 4:44 avg HR: 158-82% avg Pace: 4:42/km mil: 0.99km
avg HR: 148-76%
avg Pace: 5:04/km
cal: 684kcal
beginning time: 7:27am
location: inokashira park
weekly mil: 34km