Hi TheEd, haven't heard from you for the past week. Hope you're doing well.
Today is day 12, the 5km run. I did not run today because I had a weird tingling sensation in my throat and did not want to force it(most of my colleagues at work caught a cold/flu or something, hope my immune system will keep me safe). So I did an easy 27km bike ride(avg HR was 108, so almost didn't sweat at all).
Anyway, please check posts above for the 6 x 1k session & the HR for the REST in the 5 x 2k session.
The easy runs are improving, pace is getting faster while keeping the same HR.
Day 8 - 30 min easy; 4.99km @ 6m:01s/km @ 146 bpm avg(see above posts, 6x1k was done on day 7)
Day 9 - 30 min easy; 5.04km @ 5m:57s/km @ 146 bpm avg
Day 10 - 60 min easy; 9.81km @ 6m:07s/km @ 147 bpm avg
Day 11 - rest
Day 12 - bike ride instead of 5k, not wanted to force my throat
I might have a competition next Saturday, it's a 16km trail race with 1055m elevation gain. Do you think it's a good idea to go?