Running (4km Loop) 19:17  4.03 km (4:47 / km) +30m 4:37 / km
ahr:162 max:179 shoes: ASICS GEL - Nimbus 17
SUB 5 MIN / KM WOOHOO! KICKED THAT DOOR DOWN HARD.
So I thought I would go out easy to test the ankle and if it felt good to step it up - I went out (what felt like) a lot easier than the night I did the ankle. It was uncomfortable but manageable and hoped it would improve as it warmed - it didn't but thankfully it didn't get worse.
The first km was 4:34 - WTF (PR on Garmin) and I did feel like I wasn't going as fast as last time, also I felt fatigue slipping in whereas last time I was still very fresh... damn shame really. Had almost identical scenario happen to me this run as last time same corner multiple cars 1 turning into me. I stayed on road and made him slow right down.
My form was bad - could feel I was protecting left leg, my stride felt wrong and power balance was wrong - was also really putting a lot of focus on my footing and not just focusing on run/flow. So some work to get over the mental barrier now clearly!
At 7:35 I had an HR jump from 153-168 and it stayed high until the end, really not sure what drove that, happened as I turned JTC Ave. will look for that next time.
Anyway 2nd km 4:43, 3rd km (slight uphill and into the wind) 5:09 4th km: 4:43.
So this is the fastest on this course ever (Jan 2014). I am reasonably confident I haven't to my memory run a sub 5min/km since late 2009 as did my ACL early 2010. and almost sure I haven't run one since then. I know I ran 5km in the 4:50's prior to that but not sure on 4:40's and never did a 4km.... so possibly the fastest I've ever gone but hey let's make the PR goal 4:30's just for shits and giggles and make sure of it. either way, I am going faster than I have for a long time and happy.
Extra kicker did that at the end of this training cycle on a not fully healed ankle so next time I take it on I am going to hopefully smash some more barriers.
Did some icing of the ankle after running just in case, also really noticing the leg imbalance on the left side with the ankle and ACL on that side so probably need to move to single leg stuff int he gym to help balance that out.
Anyway pumped and glad ankle held up - finger crossed it doesn't blow up overnight haha.