Post injury - wanting sub 40min

[dale_8888]

TheEd,

25 Mar - 1 hr easy

km pace av HR max HR
1 | 5:47 | 142 | 172 --- monitor spike
2 | 6:25 | 143 | 154
3 | 6:17 | 144 | 152
4 | 6:19 | 145 | 153
5 | 6:24 | 147 | 151
6 | 6:24 | 146 | 150
7 | 6:24 | 144 | 148
8 | 6:38 | 144 | 146
9 | 6:54 | 141 | 144
10| 7:05 | 142 | 149

10.0km, 64:41, 6:28/km, HR 143 --------is this HR ok or would you like it lower? I enjoy running around 6:30 rather than 7:00/km, hopefully HR will drop over time???

26 Mar - 30min easy

km pace av HR max HR
1 | 6:30 | 138 | 156
2 | 6:09 | 146 | 154
3 | 6:12 | 147 | 155
4 | 6:00 | 148 | 153
5 | 6:01 | 151 | 154

4.99km, 30:47, 6:10/km, HR 145 ---- this was a bit too fast.

27 Mar - 10x400m

int time pace av HR max HR rest HR
1 | 89.9 | 3:45 | 162 | 183 | 131
2 | 90.7 | 3:47 | 167 | 180 | 131
3 | 90.0 | 3:45 | 170 | 182 | 140
4 | 90.6 | 3:46 | 172 | 182 | 135
5 | 89.4 | 3:43 | 173 | 184 | 144
6 | 91.2 | 3:48 | 173 | 184 | 142
7 | 89.1 | 3:43 | 180 | 185 | 140
8 | 89.7 | 3:44 | 177 | 187 | 144
9 | 89.6 | 3:44 | 175 | 184 | 149
10| 88.8 | 3:42 | 173 | 183 | 146

I did this one a little bit slower than I have before as I recognise that the 86 seconds is for someone also doing 3:50-3:55 for 1km intervals which I am not capable of so I aimed for 3:45-3:50/km as that is closer to my 3km capabilities as opposed to 3:35/km!

Thoughts?