Build Up Period

[OsirisD]

Hi Ed,
Runs this week so far:

* Monday - 45min easy race recovery; 7.53km @ 5m:59s/km @ 147bpm avg HR @ 29 deg C
* Tuesday(day 08 buildup) - 1hr easy; 9.69km @ 6m:12s/km @ 149bpm avg HR @ 31 deg C
* Wednesday(day 09 buildup) - 45min easy + 15min(each 5min faster) @ 30 deg C:
[INDENT]* 45min; 7.58km @ 5m:57s/km @ 146bpm avg HR[/INDENT]
[INDENT]* 1'st 5min; 0.89km @ 5m:39s/km @ 155bpm avg HR[/INDENT]
[INDENT]* 2'nd 5min; 0.95km @ 5m:17s/km @ 160bpm avg HR[/INDENT]
[INDENT]* 3'nd 5min; 1.02km @ 4m:54s/km @ 165bpm avg HR[/INDENT]
* Thursday(today, day 10 buildup) - 1hr easy; 9.39km @ 6m:23s/km @ 149bpm avg HR @ 34deg C


Question from previous post:

Regarding day 11 of the buildup(which will be this Friday), it says "warm up then 5 x 8min paced at 75% effort with 2 min easy in-between". What would be 75% effort? Should it be a speciffic pace, or speciffic HR?

P.S. I also post temperatures because I usually run around 5 or 6 PM after I get back from work, with 90% of the course in direct sunlight. If you think it's not necesary I won't post them in the future.