I am hoping some more seasoned members can provide input on a problem I am having. For background, I spent much of 2005-2009 running around 13 miles per week along with a misguided weightlifting routine with no progression goals defined. I have since moved on to a 5/3/1 strength program which I have been using for the past 6.5 months.
As of now my PRs are deadlift 380lbs, squat 325lbs, bench press 245lbs OHP 155lbs. Where I am going with this is that I am comfortable with lifting relatively decent amounts of weight and don't feel overly taxed after each session even though I hit a heart rate of up to 176 bpm. This differs from when I have my cardio day once a week wherein I feel extremely drained and feeble for the next 12 hours.
The cardio session is only about 20 minutes and amounts to two miles not including a half mile cool down. I feel almost equally wiped out whether I use a continuous elevation and speed at a heart rate of 145-160BPM or whether I use an HIIT format where I am hitting 180bpm. My speed and incline can get up to 4.5% and 8.5MPH. Being this wiped out did not happen in the past and I have the added issue of having very sore hamstrings after running which also did not happen in the past.
I've considered muscle fiber differences from the past to now due to taking up powerlifting but not sure if that is the cause of my cardio day being so taxing. I have also seen opposing views on powerlifters needing HIIT vs steady state cardio vs light walking and conditionig but as I mentioned, I feel about the same after HIIT or steady state.
By the way, I have considered other conditioning such as yokes, farmers walks, wheelbarrows, sled pulls or pushes, etc but I live in an apartment and do not have the storage space for such items, nor do I have a place to take them to actually use.
Has anyone else experienced the same issue? Any advice?
I apologize if my questions are all over the place.