Day 4 of VDOT Training - Oversleeping thanks to the weather

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.

The beer glass I received at the gopchang restaurant

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.