Went to the gym without a real plan for this mornings session. Only decided on intervals after the warm-up piece.

5K warm up: 19:18.9 25

On to the intervals. No namby-pamby 1:42s today. It wasn't like I'd had a failed race piece in advance of them like the last couple of times, so these were full-on, race pace, race rate plus. Decided to up the rest from two minutes to three, and set the pace boat at 1:40, because I pretty much always make sure I beat it.

10x500m 3' rest

1:39.2 34
1:39.4 33
1:39.0 33
1:38.8 33
1:38.6 33
1:38.3 34
1:38.3 34
1:37.2 35
1:36.9 35
1:35.4 38

Very pleased with these. Considered quitting after 6 and 8, but stuck it out for the full 10, and found something extra for the last few. Wasn't wearing the HR monitor, but suspect it was pretty much all 180s, though the extra minute rest makes a big difference on the recovery.


5K warm down: 19:54.8 26

Despite my general intentions, I've noticed that I'm sub-consciously moving towards doing shorter more high-intensity sessions in the last few weeks before BIRC. I like to think this is probably a good thing.


Metres: 15,000
Alcohol: 0