Wednesday double

Cumulative km for the week: 45

Woke up a bit late but managed to get out for my short easy run and core exercises. Ran into the young English girl Carol in Rinshi no Mori. She has moved into an apartment in Musashi Koyama and is running a lot in Rinshi. Logged 6.3 km.

After a fairly crap day at work I managed to escape in the evening to get to the sento. Did a little under 5 km warm up and then into a 4:30 min/km pace run with Mika and Colin. Stuart was with us for a couple of early laps and Shoji for a couple of later laps. We did a pretty good job of running to pace with three consecutive laps at 4:31, then one at 4:29, and one at 4:33 (HR mainly around 148 to 150). At that point Colin and Mika were done so I went on by myself and increased the pace to 4:18 and 4:19 (this was getting up to high 150HR, occasionally 160).

Finished with an easy 2 km back to the sento to complete a little over 20 km.