Ran the 9 km into the city for the speed session yesterday. Let's call it a very long warmup. I thought my legs would still be sore from the weekend, but the long warmup loosened them up to the point where I had to stop mayself going too hard before the speed session. We did fast laps of a 400m track in decreasing then increasing sets with about 2 min rest between each set - ie 4 laps, 3, 2, 1, 1, 2. My times went 5:48(1:27/lap), 4:18(1:26/lap), 2:43(1:21.5/lap), 1:17, 1:14, 2:51(1:25.5/lap). So I kept it fairly consistent speedwise, except for the single lap set, which were a bit easier to go faster. HR was up around 176 for most of these efforts. Warmed down and then ran over to uni. Legs were very tired by the end of all this.
This morning I ran into uni. I thought I'd take it easy the whole way to let the legs recover. By about 4km into the run I felt that the legs had loosened up a lot, so at the halfway mark I picked up the pace quite a bit and ran hard all the way into uni. First half 25:35 AveHR 141, MaxHR 154. Second half 21:16 AveHR 155, MaxHR 164.
Rest day tomorrow, then 30ish km Sunday.