Hello Coach,
So i have started a new cycle 
I did the the 5x2k today and it was not that bad, only the 4th rep felt hard because it was the most windy.
The 400m track i ran on got a open side and a closed lee side, on the outside it was pretty windy (headwind) this wind did not benefit me on the other side of the track since it was in the lee side. I knew this before i started to run but i chose to run the hardest way. This 5 x 2km was a solo run.
Tuesday Easy run, time: 1:11:45
13,23 km / 5:25 min/km /130m elevation.
147 bpm, it felt easy but would you reccomend me to go further down on the pulse? I know you like the 140's 
Wednesday Easy Road bike, 38km, time 1:34:48, around 400m of climbing.
I do a lot of different activites so i can't follow the plan 100% but i will do my best.
Thursday 5 x 2000m
Totals: 12,61 km / Time 55:44 / 4:25 ave / 165 bpm ave.
Intervals:
1st totals: 7:38, 3:49 min/km ave, 170 bpm.
1 km: 3:47 m/km, 165 bpm / max pulse 174.
2 km: 3:50 m/km, 174 bpm / max pulse 176.
90 sec rest, 149 bpm ave.
2nd totals: 7:42 min, 3:51 min/km ave, 174 bpm.
3 km: 3:53 m/km, 171 bpm / max pulse 178.
4 km: 3:50 m/km, 177 bpm / max pulse 181.
90 sec rest, 152 bpm ave.
3rd totals: 7:45 min, 3:53 min/km ave, 175 bpm.
5 km: 3:54 m/km, 171 bpm / max pulse 180.
6 km: 3:52 m/km, 179 bpm / max pulse 182.
91 sec rest, 159 bpm ave.
4th totals: 7:52 min, 3:56 min/km ave, 176 bpm.
7 km: 3:57 m/km, 172 bpm / max pulse 180.
8 km: 3:55 m/km, 180 bpm / max pulse 182.
90 sec rest, 160 bpm ave.
5th totals: 7:44 min, 3:52 min/km ave, 177 bpm.
9 km: 3:55 m/km, 174 bpm / 180 max pulse.
10 km: 3:49 m/km, 181 bpm / 186 max pulse.
Noticed i had a open blister between the toes after the pulse went down so i stretched and walked some after, just to make it grow swiftly.
And i had to put on the summer tyres on the car so i did that as a warmdown too
Peace
Kyuss