money never sleeps

I opened my eyes at dawn. 3:50. I had to sleep for two more hours and run, so I closed my eyes again, but I can't sleep.
I should just go out.

Today is the day to run at an easy pace. I originally planned 7k, but I ran 10k because I had a lot of time.
I ran along the Han River Park near the Sogang Bridge, returned to Mapo Bridge and crossed the bridge on a round trip.
The final training was an interval at Yeouido Park.
I also brought out a Decatron soft flask 250ml for water supply.

I took a walk in Yeouido Park for a while. There are a lot of comforting phrases written on the long meter that is now. Among them, this is the phrase that caught my attention today.

The pace of 1 hour and 5 minutes is 629. The cadence seems to fit well.
You need to shorten the record by more than 5 minutes to achieve your goal. let's go

The pace was also maintained well for each section, so I was able to do interval training at the last minute.
I run on an empty stomach every day, can I run better if I'm replenished with nutrition?

After taking a break for a while, I went to the convenience store for a recovery run. I was looking for a 1+1 product, so today is Coca-Cola Zero.

When I checked the hourly weather before going to bed yesterday, it said it would rain all morning.
So for the lunchtime, I calculated the pace to kph for the treadmill, had a beer, and went to bed.

When I woke up in the morning, at 6:35, the sun was shining outside the window and the road was in good condition to run without getting wet.

I hurriedly put on my running suit and went out to the park wearing New Balance Fuel Cell Rebel V4.
Maybe it's because it rained a lot and the sky is clear, or maybe it came out about 30 minutes late, the sun was dazzling and the air was hot.
I ran for about 30 minutes because I was getting ready to go to work because I overslept.

Today, I tried Threshold Running with Quality Session Day.
The Threshold run is a training method that improves the ability to remove lactic acid by running for more than 20 minutes according to the lactic acid threshold.
According to the VDOT inventory, the appropriate running pace for me is around 530.
The first 1k relaxed at a relaxed pace, and performed a full-fledged 20-minute run. I tried to run at 530 pace, but the Apple Watch's alarm kept warning me to set the target pace.
As a result, the average pace was about 525, so I think this is a successful training.
The last cool-down exercise was at race pace because I'm in a hurry (I think about what to do when I go home..) well.. I shouldn't do this..

Today’s Record. 5.7k 33 minutes, Cadence is geared to 180 levels. But my cardiopulmonary ability still has a long way to go. Average heart rate of 163, I believe it will improve if I continue to train.

I woke up at 5:10 today.
I had Somaec with the Gopchang yesterday, and when I woke up, my eyes naturally opened.

I checked the weather as soon as I opened my eyes. It was scheduled to rain, but it didn't rain right now.
First of all, I wanted to go out and run, so I drank a glass of water and went out on the street.

The day is cloudy but it's not raining. Still, I don't know when the heavy rain will rain, so I ran safely towards Yeouido Park.
It rained lightly about 5 minutes later, and by the time I finished the run, it was raining quite hard.
The first run in the rain in my life, it was cool because of the rain, but I did Easy Running so that my shoes and socks got wet and got heavy.

After running about 7.5k, the shoes got quite dirty. So I turned the washing machine and washed my shoes by hand in the morning.

The pace is well matched, but the heart rate is considerable. The cadence was also satisfactory.

I'm satisfied because the split pace is also quite constant.

I ran at the speed of Zone 2 level, but most of the time I stay in Zone 4 with low-quality physical strength. I believe that it will improve if I exercise.

Shoes : New Balance Freshform 1080 v13 (Only for Inclevord weather and Easy Running)

On the second day of VDOT training, the Quality Session was conducted.

Quality Sessions are high-level training sessions, including Interval Running, Repetition Running, and Long Running, with the exception of Easy Running.
Every Tuesday, Thursday, and Saturday was planned for a Quality Session, and according to the original plan, we had to perform Interval Running today.
However, I wanted to experience the V.O2 app that is currently in Free Trial, so I trained Repetition Running according to the plan I set up in the V.O2 app.

Repetition Running is a training that repeats running and recovery at a slower pace than Sprint but faster than Interval Running.
The purpose of this training is to improve speed and economy, which is said to be. It's different from Interval Running, which improves VO2max to increase aerobic capacity.
Started the first Repetition Running after the 2.5k warm-up.

In my case, 446 pace is moderate, but initially 353, then 414, 433, 455, etc. It only slowed down after the overpace.
I didn't get a good idea how much the 446 pace was.
Anyway, I finished 4 high-intensity drills and finished with a 2.5k cool-down.
I woke up relatively late today and ran in a hurry. As a result, it's a pity that I couldn't stretch properly.
For leisurely and healthy training, I should take early wake-up as a habit.

* Today's mileage: 8.2k
* Shoes Together : New Balance Rebel v4