Discussing two runs I did - Tuesday and Wednesday.
Tuesday, Warmup for 5x1km :
Tuesday, the 5x1km - I only did 4 reps!!:
Tuesday the Warm down:
For this run I was ill again (Yesterday, Tuesday), possibly a bit run down. Did not do it very well, and only did 4 reps instead of 5. I did this run a whole lot better than my previous efforts, so I am pleased with that. I am getting fitter slowly.
Today, Wednesday I felt a lot better, and because of the crappy run I did yesterday, did an impromptu 10 at tempo pace:
I feel I am gradually recovering from the marathon nearly two weeks ago and the long 26km run from nearly a week ago.
My training plan is supposed to have two days cross training. The problem is that I seriously find gym, bike and swimming dead boring. Running I enjoy. So I will likely do one or two runs on Wednesday or Thursday to supplement the key runs I have scheduled Tuesday, Friday and Sunday. That is what this run was about.
Today (Wednesday) I wore my Garmin watch, and collected timing, heart rate, pace data etc. But during the run I simply ran to how I felt. I will probably do that type of run Wednesday or Thursday regularly as its quite fun.
Anyway it was a pretty good pace for me, 4min36 average.