Fri AM Yet more aerobic work

Run type: Lower aerobic, target HR 140-145
distance: 16.2 km
Time: 1:16:26
Average pace: 4:43
Cumulative weekly km: 58.9
Weather: 25 degrees and very humid

In Japan we do not have tropical cyclones, we have typhoons. And they do not receive evocative names like Evie or Steve, Tracey or Paul. No, they receive a simple number. Totally utilitarian. And so it was that last night Typhoon No. 11 paid a visit to Tokyo. The television scenes of galeforce winds and waves crashing over breakwaters were menacing enough, but in the end No. 11 did not live up to the reputation that preceded it. We had plenty of rain and wind, but not enough to lift rooves or tear shutters from the hinges. Not enough to frighten pets or even keep us lying awake all night listening to the incessant howling of the wind. Perhaps we will have to wait for Typhoon No. 12 for that.

So, with the wind dying away and puddles still thick on the ground, I hauled myself out of bed at 6:30 am and headed off at the unusually late hour of 7 o'clock; such luxury afforded because I am having today and Monday off--about as much summer holiday as I am likely to have. The run, like the typhoon, contained few distinguishing features. I ran steady, but not hard. My heart rate stayed in the 140s until later in the run when it climbed up to around 150. Pace was mostly between 4:30/km and 4:50/km. Finished saturated in sweat.