Did manage to get up at 6am after a slightly patchy nights sleep, and got to the gym shortly before 7am.

5K warm-up: 19:09.0 25

Decided on some longer intervals this morning - 1Ks with 3' rest. Set a pace boat for 1:45.0, but thought I should be able to go a second or so inside this.

3:27.0 32 186
3:26.9 32 189
3:26.8 32 191

Blew up just before halfway of the fourth one. I blame this on not having decided in my own mind whether I was doing four or five of them in total. Started the fourth one almost flat out as if I was just doing four, then realised I'd never manage a fifth going at that pace, so throttled back. Did so too much until I was below target pace (and by that stage only pulling 1:45s), and then didn't feel like making the effort to claw it back again.

These were pretty hard work anyway, as the HR proves. Four would probably have been a more sensible target at that pace.

2K warm down: 8:12.5 25

Metres: 10,467
Alcohol: Mon: 3; today: none yet! It's only 9am