What should i do next?

[niikp]

Hi Ed, here is my 5K paced.

Day Date KM Time Pace HR-AVG/Peak/Rest
Day 12 Apr 25th 5K 22:51 4:34 166/173 hard, legs felt light or empty in the last 1500m

4:39
4:31
4:35
4:32
4:33

Effort was 9/10, I could not have run faster without someone in front to target.

Beats my PB from Nov 23rd 2015 of 23:34, my HR there was 166/175 and it felt like the same effort, and therefore I must be making more fuel available at 166 BPM than I was in Nov. A little outside the pace I aimed for (4:30 for 22:30) but I am pleased.

Worth noting that the Polar GPS always screws up when i turn back at 2.5km and if I map this run out in Runkeeper or Google maps it says I ran 5:12km which would be a 22:24 5K, but I will keep reporting my runs from my Polar for continuity.

No odd aches during/post run, I assume my quads will be a little sore the day after tomorrow. Easy 1hr run tomorrow at 140 BPM ~6:20, then day after 30min easy so around 5:55.

I have no race so I am assuming race day will be a 4K TT.

Looking at this 2nd cycle I can see that the most difficult day is the 4x2k...that really is tough!

thanks

Nik