Hey Coach, good to hear from you.
Well, the weekend run was a wash, caught a cold and rested on Day 5.
Day 6 I went easy on the bike for an One hour at 130-140 HR
Day 7 Got my training confused and ran close to a 10 k in a hr or so with my Hr in the 150-160 Range. (Didn't feel well after the run)
Today Day 8 - Plan is to get a proper warm up and go 4.20 for the 6x1 km.
It's my first time around and I wanted to push and do more, but from reading the threads and from how I feel coming back from the cold, less is more and I am going to let the program take care of the speed in the future.
Thanks and hope all is well