10 minutes warm-up. Stretches.
5km at a 'hard' pace - 85-95% of MHR.
Short brisk walk warm-down. Stetches.
Lordy, this was tough this morning! Can't blame the weather either for my being 1 minute 30 seconds slower than the last Day 3, 5km TT. Beautiful morning - neither rain nor wind & I thought I was going really well until I saw my time; when heart rate was right up there with an average of 85% + a bit & a max. of just over 95%...according to the Polar - maybe it's a bit out. Anyhow, it's done now ...no aches or niggles....it felt better than on Sunday, but it was really a "Hard" session.