Intervals- 800s and 400s.

TUESDAY 10/5/05, 5.45AM, 20.5K, WEEK TO DATE 32K

To Rotary Track at a godawful hour for intervals with Vat. Cold morning- probably about 10 degrees. His schedule had him doing the following:

2 x 800m @ 5K race pace with 1 minute jogging recoveries
8 x 400m @ 3K race pace to start with, then getting quicker, with 50 second jogging recoveries

For me, that is 800 in about 3.10 and 400s in about 90 seconds to start with.

Did a warmup of about 6.5K (part of it being a commute to the track from the station) then into the 800s.

3.08 (did the first half in 90 flat and backed off)
3.15 (as a result, did the first half of this one too slow)

Then into the 400s.

89
88
87
89 (mentally lost it a bit)
86 (that's better)
84
84
83

The last two were hard work. Felt my form clicking along fairly well in the last three or four reps.

Then a long warm down including commuting to work on foot.

Will run again later today.