Let's try this again...

[wookie]

21 minutes currently should be fine, there is no need to race the paced 5km .. it is more towards half of intentional 10km race pace

so a 21 minute 5km is a 42 minute 10km

this should give you an idea of the range

TheEd

Tried to do 21:00, keeping around 4:05, strong head wind, assumed I kept up the pace, turned around, gave it a bit to take advantage of the wind in different direction although it felt like it was still hitting me (seriously, it always feels like I'm running into the wind), couple check of watch would be 3:58 or 4:05 figured I'd keep that pace and whatever it worked out to be happy with. Looked at my watch at 4.7 km and it was 19: something, thought whoa, can I beat 20:00, went for it and ended at 20:07.

I swear I didn't over push (although I did have to push the whole time) until the last 200 - 300 meters.

Completed 5.00km 20:07 4:01/KM Average HR 172, Max HR 181

1st Rest 90 seconds AHR 156
2nd Rest 90 seconds AHR 127
3rd Rest 90 seconds AHR 117
4th Rest 90 seconds AHR 114
5th Rest 90 seconds AHR 102

Don't feel to bad in my stomach, worried a bit before, had butterflies as it was going to be a hard session and I was nervous about getting sick again, but so far feel fine.

Day 15 I don't quite understand (that's on Monday, today being Friday) it looks like 18 minutes of running
5 mins fast, 1 min slow 5 mins fast, 1 min slow, 5 mins fast, 1 min slow, is that correct or is there something before/after?

Thanks a lot!

Have a good weekend.

Looked at the weather
Said Wind:19km/h Wind gusts: 28km/h