Hit the gym just after 6:30pm. Not so busy tonight, and no-one around thinking they're quick enough to try and race me, so I almost managed to do a session according to plan, which was a little 5 x 4K pyramid - planned pacing of 1:54, 1:52, 1:50, 1:50-something depending how I feel and 2:0-something warm down.

15:07.1 (1:53.4)
14:48.2 (1:51.0)
14:23.4 (1:47.9)
15:00.8 (1:52.6)
15:52.5 (1:59.1)

Rests about 5 minutes. Biceps felt a bit tight for the first two pieces, then loosened up. Thought I'd pushed a little too hard in the middle piece (sub 3:40 for each of the first 3K, just sub 3:30 in the 4th), and expected to feel a real lactic burn in the fourth, but felt really comfortable pulling 1:54s most of the way, with a half-decent 500m sprint finish. Now (an hour or so later) I barely even feel like I've done a session today, so I'm going to have to start pushing a lot harder. Sub-14 should be on the cards for the middle piece.

Metres: 20,000
Alcohol: 0