Midweek Run - Plan Advice

[SlowMow]

Thanks for the moral support, I think I needed it after that session...

Despite torrential rain and fairly strong winds on Saturday I had a very enjoyable long run (18KM).

I still felt tired on Monday so I didn't run, however the 1K intervals went pretty well today.

Code:

Pace    Avg HR    Max HR    Rest HR
03:52    163    167    130
03:53    164    170    139
03:53    164    169    141
03:57    164    169    146
03:55    164    169    146
03:57    165    170    143

It felt like about 85-90% effort. Had it been a race I would probably have had a couple more seconds for the last split.