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@andyp - although my head agrees with you, the rest of my body is less convinced. But, yes, thats been my experience cycling with a powermeter; when you start on something new, the first couple of times feels unnatural (for want of a better word).
@HatBeard - nice. hopefully i'll match your progression
@TW no current 5 or 10k. ive basically run once or twice a week for a year, just as a complement to fairly structured cycling. I'll do a few weeks structured running to get a sense of what's realistic then do (likely) the regents park 10k at the beginning of June for a baseline
cookiemonster
NotThamesWater
I think with any interval training, the first session is always by far the worse. You're asking your body to adapt to a completely new type of training and its first instinct is invariably, "Nope".
Rest, recover, allow for some adaptation and try again. It'll be tough but I guarantee it won't be as bad as today.