speed session on tuesday night

I took a rest yesterday and went for having sports massage. I was grabbed by a female trainer, I felt like my body was broken completely, it was hurts, but feeling pretty good also could sleep all night last night. However I am not okay today...feel tired.

After work, went for run for 13km, warmed up for 5km and 8km speed session at 4:30 to 4:20 pace and cool down for 3km. Because of tiredness, cut back to 5km, my heart rate was so high, couldn't take breath, I skipped for 3km!, sorry... I started taking this supplement which got in the state to be recovered soon, hopefully be genki by my last spring marathon tour Sendai.


today's efforts:
mil: 13km
time: 1:10:50
lap1: time: 4:29 avg HR: 162-80% avg Pace: 4:29/km mil: 1km
lap2: time: 4:29 avg HR: 168-83% avg Pace: 4:29/km mil: 1km
lap3: time: 4:29 avg HR: 173-85% avg Pace: 4:29/km mil: 1km
lap4: time: 4:24 avg HR: 174-86% avg Pace: 4:29/km mil: 1km
lap5: time: 4:18 avg HR: 178-88% avg Pace: 4:29/km mil: 1km
beginning time: 7:43pm
location: the track in the inokashira park