Trainings this week

Hard to get myself started after the holiday, but still, I have managed to squeeze in some trainings.

Tues
Intervals training of 5 x 1km with rest of 4 mins in between.
Target pace was 5:00/km.
It was tough, by my standard right now. Actually felt pukish in the last interval but still completed.
Here are the figures-
Int. 1 = 4:50
Int. 2 = 4:49
Int. 3 = 4:50
Int. 4 = 4:58
Int. 5 = 5:03

Wed
An hour of weights. Body was sluggish due to the intervals on the previous day.
Did 1 legged step-up. The step was 40-50cm above the floor so was a tough excercise. Did 2 x 20 reps on each leg, followed by 3 x 20reps of squats and other exercises.
I was totally washed out at the end of the session.

Thurs
10km of marathon pace running at targeted pace of 6:24/km.
End up ran a pace of 6:12/km at an avg HR of 160.

Fri
Was really tired so took it easy during the 1hr weights session.
And i did a body fats composition test. Result- 12% : )))

Sun
Due to other commitments, could only do the LSD in the evening.
17.2km, which 4 rounds of Bedok Reservoir.
Targeted pace
Round 1 and 4 = 7:00/km
Round 2 and 3 = 6:24/km (Marathon Pace)

Actual pace
Round 1 = 6:50/km (Acceptable)
Round 2 = 6:22/km (Passed!)
Round 3 = 6:22/km (Amazing!)
Round 4 = 7:10/km (ok lah)

Avg pace was 6:41/km at an avg HR of 164 (too high).
Total time ran was 1:54:57.

^..^ ^..^