What should i do next?

[niikp]

Hi Ed, so I went out today and instead of the long run ran the 4k TT on a track as suggested. Here is the data,
An initial 400M @ 7:58 pace to warm up. A brief stop then..

The actual run was 4.03 @ 18:35. @4.0k it was 18:27. HR was AVG 164 MAX 170
Dist Time AVG HR
1k 4:46 153
2k 4:37 164
3k 4:30 168
4k 4:34 168

I walked very slowly around 400 meters and HR was 111.

I am pretty sure I was running the first lap faster than 4:46, the Polar M400 seems to have a bit of an initial lag. I typical go out a little too fast and almost never too slow. But maybe it makes little diff.

Effort 9/10. I would say I could have slowed down to 5:10 pace and done another 1k to get a 5k time of ~23:38, maybe. Which would be about the same as my 5k PB time late Nov 2014.

Looking back through my recent times i did a 1k split in the first 4x2k interval at 4:11, which is my fastest 1k, I'm interested to see if I can run a sub4:00 1k, i think i could.

Feeling good, couple of aches and pains this week, nothing unusual and no knee issues.