Intervals- 2 x 2K.

THURSDAY 5/5/05, 12.15PM, 11K, WEEK TO DATE 44K

Was going to meet Vat at 6am for 2 x 2K, but had a bad night's sleep so messaged him my apologies and went back to bed. Arose after 5 1/2 hours poor sleep and went to work. At lunch I ran up to Dunbar Field to do the same workout on the track there- 2 x 2K reps with 3 minute active recovery. Supposedly the first 2K at 10K race pace, the second at 5K race pace.

I ran to the track and did 2 laps barefoot as warmup- 3.5K in 16.38 (4.45min/km). Didn't feel great but pace was good.

First rep- 2K barefoot in 7.55 (400m splits 95, 96, 94, 95, 94).

Jog 600m in 3 minutes (barefoot).

Second rep- 2K barefoot in 7.47 (400m splits 95, 95, 93, 92, 91). This was harder work than expected, the last lap was slipping into anaerobic.

2.7K warmdown run back to work (in shoes) in 12.37 (4.39min/km).

22 degrees, cloudy with a cool northerly breeze.

The numbers are good but I just don't feel fresh- my sleep this week has been poor. If I don't sleep well tonight I might take tomorrow off (was only going to do 5Kish anyway) so I can be properly fresh for Saturday- would really like to nail the Striders 10K.