1K Reps.

FRIDAY 8/4/05, 6AM- 10K- WEEK TO DATE 82K

Down to Timbrell after 5 hours sleep to run with Vat. 17 C and 96% humidity- there was a bank of low cloud hovering over Sydney that didn't know if it wanted to be fog or not.

2K warmup then into it. 5 x 1K with 200m recoveries in 2 minutes.

3.58
3.56
3.55
3.53
3.51

then 2K warmdown at 5min/km.

Six weeks ago I did this workout in 3.50, 3.50, 3.49, 3.49, 3.49 so I've lost speed, but I finished the set today in (relatively) little distress at all and could have done more reps, as opposed to my usual pyrotechnic displays of mouth-foaming and retching- so I think aerobically I'm in quite good nick and just missing top-end speed.

FRIDAY 8/4/05, 6.15PM- 7.5K (36.47)- WEEK TO DATE 89.5K

After work I ran to Dunbar, 2K barefoot on the grass, and back. Didn't feel good enough or enthusiastic enough to do more, plus I couldn't see the damn track in the dark! Calves a bit tired. 4.58min/km. But, I'd rather work the crap out my system from this morning's session tonight than tomorrow afternoon.