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.

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