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.
今日はスポーツの日です。朝食前の早朝ランをやってみました。
I did short build-up running, and then did an interval training at Minato-no-mori Park.
みなとの森公園で短めのビルドアップ走をして、そのあと続けてインターバルトレーニングをしました。
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
より詳細な日本語記事は以下のページで↓
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＞
MY PERSONAL RECORDS
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 )
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!
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 .
You need to stake more BEER (24 staked BEER allows you to call BEER one time per day)