Hello TheEd!
Oh, no worries. Sorry for the confusion, I was editing the post in the morning and I guess messed the timeline. The track session was tonight, so your answer was just in time,thanks!
So, here an update :
Tuesday: 30min recovery
Wednesday: 5×1km, 4:40-4:45/km with 90sec rest
1 4:39 hr159
2 4:39 hr159
3 4:39 hr160
4 4:40 hr159
5 4:37 hr160
Felt fun and strong, can't say it was very controlled, as I was struggling to keep an even pace throughout. Was surprised by the supercompensating process, definitely an experience worth trying - feels like you're flying after each rest for some hundred meters! I guess a great discipline exercise to slow down and settle into the target pace.
Also, I might have done a mistake and sabotaged the program by jumping into an opportunity to practice tennis right after the track session...legs felt good during, but super shaky afterwards. Hope for the fast and complete recovery until paced 5km
Thank you again for all your coaching and expertise!
Looking forward to the new week setup!
All the best and take care,
Stacy.