TheEd,
Reporting back after the 5x1k session.
Day 4 rest
Day 5 should have been long run, rode bike with neighbor for 2 hours, then jogged 30 minutes for 3.86K
Day 6 should have been 30 minutes, ran 1 hour 47 minutes, 14.5K
Day 7 45 minutes jog, 5.8K
Day 8 5x1K, planned 5 min - 5 min 05, rest 1:30
1st K 5:08.59, AHR 160, MHR 175
Recovery 1:49.52, AHR 160, MHR 175
2nd K 5:12.15, AHR 172, MHR 189
Recovery 1:51.70, AHR 161, MHR 177
3rd K 5:09.04, AHR174, MHR 183
Recovery 1:39.52, AHR 169, MHR 183
4th K 5:15.42, AHR 177, MHR 186
Recovery 1:55.46, AHR 168, MHR 185
5th K 5:03.34, AHR 181, MHR 192
Might have run a few seconds farther each time, since I couldn't quite tell the exact 200m start mark. Rest time a little too long since I got back to the 400m start mark each time to get a few sips of water.
Reporting back after the 5x1k session.
Day 4 rest
Day 5 should have been long run, rode bike with neighbor for 2 hours, then jogged 30 minutes for 3.86K
Day 6 should have been 30 minutes, ran 1 hour 47 minutes, 14.5K
Day 7 45 minutes jog, 5.8K
Day 8 5x1K, planned 5 min - 5 min 05, rest 1:30
1st K 5:08.59, AHR 160, MHR 175
Recovery 1:49.52, AHR 160, MHR 175
2nd K 5:12.15, AHR 172, MHR 189
Recovery 1:51.70, AHR 161, MHR 177
3rd K 5:09.04, AHR174, MHR 183
Recovery 1:39.52, AHR 169, MHR 183
4th K 5:15.42, AHR 177, MHR 186
Recovery 1:55.46, AHR 168, MHR 185
5th K 5:03.34, AHR 181, MHR 192
Might have run a few seconds farther each time, since I couldn't quite tell the exact 200m start mark. Rest time a little too long since I got back to the 400m start mark each time to get a few sips of water.