Got report, Wjh. If there is a weakness somewhere, a marathon will sniff it out. It makes sense though why mp as a training pace is often much faster than the pace you run a marathon. So many marathons are hammered for non cardio fitness difficulties.
Good session, Dr Dan.
I did 8 yesterday. Today my legs felt great for first time since last weekend. It's my local 10k this Sunday. Planning a fairly quiet week to continue with recovery and attack that as fresh as possible. Its a very hilly course so not pb potential, however for years I've always said if I can sub 40 thrre then I can on any 10k course, so....im targeting sub 40.
Yes, I don't feel I need a huge amount of recovery from a spin class.
It looks to me like you have the opposite problem to many, which is overtraining. You don't appear to be training with enough intensity. That schedule leaves two rest days, therefore structure your training so the day before an interval session I a rest day.
I definitely think there is scope in there for something a bit harder, even if Mara pace, within that 12k. Don't change everything in one week though, stagger it over a month or so.
What the others have said.....also what do your three runs consist of? I only run 3 times a week with a vo2, tempo and long run. My two/three spin classes are top end effort but also because I running less my long run incorporates large parts of Mara pace and steady effort.
I'm fitter than I've ever been (I've pbd in every distance from 5k to Mara in last 10 months), however maybe that's because I've been able to train consistently without interruption.