Post injury - wanting sub 40min

[dale_8888]

TheEd,

19 Mar: Easy 30min (day 6 of program)

km pace av HR max HR
1 | 5:48 | 137 | 150
2 | 6:05 | 150 | 160
3 | 5:50 | 149 | 155
4 | 5:38 | 152 | 157
5 | 5:40 | 150 | 155
X | 5:21 | 156 | 173

5.36km, 30:57, HR 148

20 Mar: easy 10km (day 7)

km pace av HR max HR
1 | 6:15 | 131 | 151
2 | 6:15 | 142 | 158
3 | 6:24 | 142 | 153
4 | 6:16 | 147 | 161
5 | 6:11 | 146 | 156
6 | 6:12 | 146 | 151
7 | 6:13 | 148 | 161
8 | 6:14 | 146 | 151
9 | 6:13 | 149 | 155
10| 6:01 | 151 | 160
X | 5:13 | 162 | 175

10.79km, 1:06:21, HR 145

21 Mar: 6x1k R60 (day 8)

int pace av HR max HR rest HR
1 | 4:08 | 169 | 184 | 131
2 | 4:08 | 172 | 182 | 137
3 | 4:12 | 177 | 185 | 138
4 | 4:10 | 175 | 184 | 143
5 | 4:09 | 178 | 186 | 143
6 | 4:07 | 179 | 189 | 143

22 Mar: easy 30min (day 9)

km pace av HR max HR
1 | 5:46 | 137 | 177
2 | 6:05 | 142 | 158
3 | 6:07 | 141 | 153
4 | 6:01 | 143 | 153
5 | 6:10 | 147 | 165
X | 6:19 | 149 | 152

5.04km, 30:25, HR 142 - HR monitor was spiking quite badly.

23 Mar: Rest (day 11), missed day 10 to adjust for the Saturday race, I only realised it on this day...oops!

24 Mar: 5km paced (day 12)

km pace av HR max HR
1 | 4:13 | 166 | 180
2 | 4:15 | 176 | 179
3 | 4:14 | 178 | 180
4 | 4:11 | 180 | 183
5 | 4:09 | 180 | 184

5.00km, 21:01.17

Report: So I am starting to do the 140 HR again coz it's fun and it actually feels AWESOME when I finish! The 1km were a disaster and a culmination of my attitude, training and eating of the last couple of weeks and I would like to apologise for wasting your time for that!

The 5km, ended up feeling like a race. After about 2km my calves started to get tight but not from running on my toes. I think I may be dehydrated, I've been drinking lots of water but I have not been taking any electrolytes for a few months now. Do you think this may be the case?

Anyway, now I have a starting point to work from and I have just lowered my expectations for the weekend as well...