Sorry for the late feedback.
Cycle 1 | Week 2
The day after the 6x1k was feeling really tired.
Day 9 -> Easy 33min (6k+) HR avg: 133
Day 10 -> Easy 1h 6min (11k+) HR avg: 131
At night went for a swim but nothing was "working". feeling very tired, unusul heavy legs, water too warm, goggles fogging all the time, just did some drills and left after 36 minutes.
Day 11 -> REST
Day 12 -> fast 5K ( 12k with warmup and cool down)
HR Avg: 186
Time: 19min 50secs
1k 3min 49secs (find and settle a pace)
2k 3min 55secs (going just nice)
3k 3min 59secs (still feeling good)
4k 4min 03secs (discomfort starting to show, but "just one more to go!")
5k 4min 04secs (about mid way felt like "drowning" and "why am I doing this???")
Then it was over!
Was about to skip this session, I felt lazy all day. The warmup was like I was dragging myself.
At the end I was with mixed feeling, glad about having done the workout but still thinking "why...".
-> Morning : Bike 60km (spinning mostly and some climbs 30k, 1h watching an open water event and returning + 30km)
Late afternoon: Easy 1h6min (~12K) HR avg: 142
Legs felt heavy and overall was feeling quite tired (bike effect).
Day 14 -> Swim 2150m (feeling much better)
Walk for 1 hour, about 6k.
Day 15 -> 10x 400m
Swim straight easy 45 minutes. Overall it was good for my legs, they felt relaxed afterward.
The 400m set:
87secs, rest 61secs (felt like had to push to keep the pace)
86secs, rest 62secs (still trying to set the pace, felt was going slow)
85secs, rest 61secs (started faster but then slow down by the end)
87secs, rest 61secs (from this one after it was like I just let the body run)
86secs, rest 59secs (like auto-pilot)
88secs, rest 59secs (like auto-pilot)
86secs, rest 59secs (last 4 felt much easier)
88secs, rest 59secs
87secs, rest 60secs
87secs, rest secs
Day 16 -> easy 46min
Did a "brick", bike on a trainer for 40min with intervals. then went for the run.
Still have to download the heart rate data.
But felt quite easier, pulse was around 142-144 and I think I was "rolling" faster.
This is something I'm starting to notice (and enjoy), the easy sessions for the same avg hr are getting faster.
Today I'll go for a 45min swim at lunch time and later on the fartlek session.
Overall, my knees felt a bit strained earlier when I left bed and going down the stairs, but after I start moving around they seem ok.
So far this has been an enjoyable experience. I think the body is recovering nice. I'm also having a better idea of what paces I can manage.
5k < 20min, I'm there (alone)! I believe in a race I'll can get closer to 19mins.
10k < 40min, just in dreams, Still have a long way to be able to reach it.
Another aspect is the level of effort of the easy sessions. They have to be really easy even if I feel great and want to go faster, i have to keep them slow and easy. If not the next couple of days I feel more tired.
Next week second cycle start and let see how it goes. On this first one i did some mistakes that I want avoid.
On Sunday I'll be doing a SuperSprint Tri (300m swim, 8k bile, 2k run).
Again and as always,
a BIG THANKS for this program.