Build Up Period

[OsirisD]

Hey Ed,
I saw your post a bit late, as I did the 2k session today. Anyway, muscle soreness passed by yesterday evening and I woke up today feeling pretty optimistic :-). See the 2k breakdown below. Target pace is 4m:20s/km. As you can see below I don't quite manage to balance the pace between 1'st & 2'nd km, at least for the first and 2'nd 2ks...

• 1st 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:12s @ 171 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:22s @ 175 bpm avg[/INDENT]
  
• R1 -> 90s; 150 avg bpm and 132bpm right at the start of 2'nd 2k
  
• 2nd 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:11s @ 172 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:20s @ 179 bpm avg[/INDENT]
  
• R2 -> 90s; 151 avg bpm and 133bpm right at the start of 3'rd 2k
  
• 3rd 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:18s @ 173 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:20s @ 179 bpm avg[/INDENT]
  
• R3 -> 90s; 155 avg bpm and 136bpm right at the start of 4'th 2k
  
• 4th 2k; perceived effort 4/5
  [INDENT]km1 -> 4m:17s @ 173 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:20s @ 179 bpm avg[/INDENT]
  
• R4 -> 90s; 156 avg bpm and 138bpm right at the start of 5'th 2k
  
• 5th 2k; perceived effort 4.5/5
  [INDENT]km1 -> 4m:21s @ 173 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:22s @ 179 bpm avg[/INDENT]
  

Edit:
1) I also sent a PM with the Garmin activity link.
2) What do you think about tempo runs(by tempo I mean around lactose threshold)? Is it a good idea to replace some a couple of the easy 30min runs with them?