Hi,
So here's a little update:
Day 1: 70 min easy @ 4.51 (HR avg 135)
Day 2: 30 min v. easy - no watch
Day 3: 5 x 2 KM R 90
7.34 (HR end 158 - HR start next 110)
7.34 (161 - 113)
7.34 (165 - 115)
7.35 (166 - 120)
7.38 (166)
Well, very nice session. I was much faster than my TT indicated, but I haven't run any speed for years now, so I was extremely rusty during my TT last week, which might have explained the slow pace.
I ran on a 620m pancake flat asphalt loop, and it was great. Walk-back to start recoveries. I felt pretty comfortable throughout, but my hamstrings were shot during the last two, which cramped my style. Aerobically I was in control, but the legs need some time to adjust to running faster again.
I'm happy about this session, and really looking forward to some recovery now. Of course, I need to reevaluate my pace for the 6 x 1 km session...I'll probably aim for 3.40 pace now.