Heart behaving oddly when I put the monitor on at the gym. First reading 104, then a few seconds later it was down to 82, then back up into the low 90s. Strange. Felt pretty good though.

Gym was busy, so again no EF warm-up. Decided on 2x3K instead. First one at a steady pace, then the second a bit slower but with a few sprints to get the blood flowing.

3K 11:25.0 (1:54.2) 27
3K 11:24.7 (1:54.1) 28

Still warming up too fast, and 6K is just a little too much, but 1:54 pace is a whole lot better than 1:52 - just need to add another three or four seconds and it'll be verging on sensible.

Then the main event of the day - a final 2K test before BIRC. Determined I wasn't going to handle down this time, so started with an aim of sub-6:45. Still felt like quitting from around 1000-1200m, but pushed through and managed a bit of a sprint at the end.

2K 6:40.6 (1:40.2) 33
500m splits:
1:40.8 33
1:41.0 33
1:40.7 33
1:38.2 36

Very pleased, as even though I've been expecting to be able to hit this pace for a while now, the reality has been a bit different. Also a season's best by almost four seconds, and my second fastest 2K ever. My PB of 6:36.3 set earlier this year is still a bit of an anomaly... other than that I'd only previously done 6:40.7 which was several years back, and another few times in the low 6:40s. Partly down to (in the past at least) hating the 2K with a passion that meant I rarely ever did one.

Didn't even feel too knackered after a few minutes rest, so set off for a steady 4K. Started at 1:57 pace, but picked it up in the second half.

4K 15:15.5 (1:54.4) 29

Finally, a 3K warmdown.

3K 11:44.3 (1:57.4) 28

Definite confidence booster for BIRC. Looks like I should be able to break my predicted 6:40, but still a fair way to go to threaten the PB.

Metres: 15,000
Alcohol: 0