1K Intervals.

FRIDAY 29/4/05, 1PM- 11.5K, WEEK TO DATE 86K

Had a bit of a night out and drank too much and surfaced after 7 hours comatose to find I'd missed the 3 x 2K session I was going to do this morning, so at lunch (after drinking about seven bottles of water) I ran up to Dunbar Field for a 5 x 1K session (the thought of running 2K reps on a 400m track was a bit daunting) with the usual two minute, 200m walking recovery.

Felt pretty scratchy running to the track- 2.7K in 13.00 (4.49 pace). Then into it.

3.50
3.54
3.53
3.52
3.49

Form wise I felt pretty bad (but got a bit better as the session went on) and had no top gear. However, it's better numbers than the last time I did the same workout, which was three weeks ago with Vat (3.58, 3.56, 3.55, 3.53, 3.51) and, as on that occasion, today I finished without too much distress- ran back to work quicker than I ran there (12.51, 4.46 pace). So I think my aerobic shape is pretty reasonable.

Cloudy and about 26 degrees.

FRIDAY 29/4/05, 6PM- 6K, WEEK TO DATE 92K

Recovery run to Waterloo Park and back. Legs felt tight and I was all over the place. 6.1K in 30.44, 5.02 pace.

Don't think I'll cover myself in glory at the 5K Challenge tomorrow.