Post injury - wanting sub 40min

[dale_8888]

Ok short term goal then is to finish the next 3 week cycle as per your program. Today was a good start. I did day 13 (after the 5km which was the tri). of 60min easy jog. Long term goal city 2 surf (14km) in 55min (Aug 12).

Naturally I was slower today

km time av HR max HR
1 | 6:04 | 134 | 150
2 | 6:42 | 140 | 151
3 | 6:36 | 139 | 147
4 | 6:31 | 141 | 163 --- HR monitor spike
5 | 6:28 | 141 | 146
6 | 6:36 | 140 | 149
7 | 6:44 | 141 | 143
8 | 6:48 | 140 | 144
9 | 6:41 | 140 | 143
10| 6:44 | 141 | 145
X | 1:13 | 139 | 144 -- 6:47 pace

total 10.18km, time 67:07, av HR 139, av pace 6:36

I also did just a 20 minute spin on the bike. I have been neglecting it a bit. I find my left leg gets to about 100RPM without too much trouble but can't sustain it long and R leg to about 90. I think it's improving already, we'll see.

I am looking forward to the 400s, they look like fun For the race on the weekend would you like me to do another 4km or something else?