My Running Log 2020-07-24 < Build-up Running Plus Interval Training On Sports Day> ランニング記録2020-07-24 <スポーツの日のビルドアップ+インターバル>

in EXHAUST10 months ago (edited)

I just finished a 13.499km running that lasted about 1hh:1mm:16ss !




Today is the Sports Day, a national holiday in Japan. I tried an early morning running before breakfast.

I did short build-up running, and then did an interval training at Minato-no-mori Park.

Today's running profile is as follows. ( recorded by EPSON Wristable GPS J-300 )
今日のランニングの記録は以下のとおりです。(EPSON Wristable GPS J-300で計測)

Distance(距離) : 13.5 km
Time(タイム) : 1:01'16"
Average Pace(平均ペース) : 4'31" /km
Average Pitch(平均ピッチ): 181 spm
Average Stride (平均ストライド): 122 cm
Calories-out(消費カロリー) : 359 kcal
Steps(歩数) : 11,148
Average Heart Rate(平均心拍数): 139 bpm (Max : 165 bpm)
Estimated VO2max(推定最大酸素摂取量) : 67.3 mL/kg/min
Shoes(シューズ) : WAVE EMPEROR JAPAN 4 (total distance : 896.8km)
Temperature(気温): 25.7~26.0℃
Wind Speed(風速): 3.4~4.0 m/s
Humidity(湿度): 75%
Lap time(ラップタイム) :
1.0km 4’31” /km (Warming up)
2.0km 4’28” /km
2.5km 4’48” /km
3.5km 5’00” /km (Start Build-up)
4.5km 4’52” /km
5.5km 4’41” /km
6.5km 4’25” /km
7.5km 4’18” /km
8.5km 3’59” /km (Finish Buid-up)
8.9km 4’52” /km (Jog)
9.3km 3’34” /km (Dash)
9.8km 4’53” /km (Jog)
10.3km 3’21” /km (Dash)
10.8km 5’07” /km (Jog)
11.2km 3’22” /km (Dash)
12.2km 5’04” /km (Cooling down)
13.2km 4’29” /km

You can read more details in Japanese at the below site.
ランニング記録2020-07-24 <スポーツの日のビルドアップ+インターバル>


Full Marathon : 2:58'09" ( The 28th Ako-Gishi Marathon, 1st December 2019 )
Half Marathon : 1:18'40" ( 2020 UNICEF CUP KOBE VALENTINE LOVE RUN, 9th February 2020 )

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 10 months ago 

You have uploaded 59 running activities, and 6 of them have been of similar distances (within 10 percent)!
Here are your 5-fastest running activities of a similar distance:

Over these 6 similar activities, you have travelled approximately 76.29 kms at an average pace of roughly 4:14 min/km!
Your latest run was at a pace of approximately 4.538min/km!
Looks like you went a bit slower this time! Remember that it's important to take some rest days, and do some rehab / prehab / strength and conditioning training too! If you weren't intending to go slower, take a moment to listen to your body, and see if you need something. Check in with yourself!

Every day is a good day when you run.
Kevin Nelson

Reblogged by @runningproject

...and enjoy a good recovery !BEER .

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