10k & 21k training

[Vaidas]

I was really tired after the long run. I guess that it will be a good lesson that even though I like running fast, it's not particularly good idea to do it when there is still whole week of training in front of you. Anyway - here's what I ran:

6. Easy 31:33 (5.22 km) run. Av.pace: 6:03, av.HR: 147 bpm. Was really tired after the long run.
7. Easy 31:08 (5.06 km) run. Av.pace: 6:09, av.HR: 150 bpm.
8. Intervals: 6 x 1k:
1 => 4:13.34, avHR: 176 bpm.
2 => 4:03.39, avHR: 179 bpm.
3 => 4:16.89, avHR: 179 bpm.
4 => 4:08.20, avHR: 183 bpm.
5 => 4:28.72, avHR: 178 bpm.
6 => 4:09.28, avHR: 181 bpm.
My calf muscles were tired before I started this session, and after it (during cool-down) I could barely run. Also I ran against the wind every odd interval.
9. Easy 31:03 (5.22 km) run. Av.pace: 5:57, av,HR: 154 bpm. Calf muscles were surprisingly ~OK.

That's it for this update.
I was also wondering about the easy days. I really do not like running slower than 6min/km pace (unless I am really tired), but my av.HR than is about 150. Should I try to slow down? It's just that when I am running really slow I feel that it's difficult to maintain good form. Any thoughts?

Thanks in advance.

Best,
Vaidas