Hi TheEd,
despite some hamstring niggles, all is going well. It seems the easy week and the build-up week have done wonders for my pace. I'm quite a bit faster, which I didn't expect.
Sep 18th day 1 90m easy, 16.59k at 5:27
Sep 19th day 2 rest
Sep 20th day 3 2x2k
1. 8:30 (4:20, 4:10)
2. 8:29 (4:14, 4:15)
Felt my hamstring a bit, so stopped after the 2nd interval. I was faster than the last 4x2k session (4:21 avg.), but it felt a lot easier. Because of the hamstring took a couple of days rest.
Sep 24th day 7 65m easy, 12.3k at 5:19
Sep 25th day 8 4x1k
1. 4:10
2. 4:01
3. 4:01
4. 3:59
Still felt the hamstring a bit at the end, so stopped after the 4th k. However, this one also felt easier than the last 6x1k (4:10 avg.). My first sub 4m interval that last one, quite nice!
Tomorrow 30m easy, if the hamstring feels ok i'll put in 18k on Friday, then I'll aim for 22:00 for the 5k on Sunday.
Johan