Build Up Period

[OsirisD]

Hi Ed,
So, day 19 of the cycle, did a 5k time trial today. I took it also as a race simulation for the 5.57km race coming in 2 weeks. Target pace was 4m:05s/km.

5k: 20m:16s @ 4m:04s/km @ 182bpm avg HR; outside temp 28deg Celsius.

• km 1 -> 3m:56s @ 172 bpm avg, with 181 bpm HR max
  
• km 2 -> 4m:04s @ 180 bpm avg, with 182 bpm HR max
  
• km 3 -> 4m:05s @ 184 bpm avg, with 185 bpm HR max
  
• km 4 -> 4m:04s @ 186 bpm avg, with 188 bpm HR max
  
• km 5 -> 4m:05s @ 188 bpm avg, with 190 bpm HR max
  

Felt comfortably hard overall, I am satisfied.

Some questions now:

1. Next race is on 18'th on June, on a Sunday. I will do only 2 weeks for next cycle. How do you suggest I proceed with training?
2. Any tips to help me shave off those 04s to reach a 4m/km pace on race day?