Aerobic Base Training Week 12

Weight 77.8/Body Fat %: 14.9/RHR 42

Sun: Rest
Mon: 48:28/144/Ultra. My first time running in the morning in a while, and in insanely hot conditions, was very hard to mak e the HRM stop beeping even at what seemed like very slow pace.
Tue: 50/141/Zoom XC. Another hot run at night. Used the Garmin but something very off, as it recorded my first 5k in 19 min, which I know wasn't even close to right...
Wed: 1:04:04/142. A good long run home along the Arakawa.
Thu: Bike 33k.
Fri: 1:30/20/4:28/143/Ultra. Was a bit hard to get out the door for this, it was rainy and cool, which I was thrilled about, but I was in sort of a funk with having the day off at home alone and just not knowing what to do with myself. Was really glad I got out there, and happy with my pace over this distance, considering I aven't really done a long run in a while. My last 5k was over a minute slower than my first 5k, which is a bit puzzling, and I spent what felt like quite a bit of time over my MAF.
Sat: Rest. Meant to run, but poor planning with Miho's friend visiting and her late yoga class.

Total time: 4:12:32. Meant to be an off week, but not quite this off. Will try to make up for it next week.