AM: got lost on my morning run, so a leisurely 9k run, stopping several times to ask for directions. 2 out of 8 people were able/willing to point me in the right direction. Run was just 5 minutes longer than intended. 5.62 miles in 45ish minutes. Got kids off to school then did 40-45 minutes of leisurely pool running with Ali at HKSI. Haven't done this in a while, didn't feel like I needed cross training, but it was a good opportunity to check out the facilities. PM: 6k warm up, 5 x 1 mile tempo intervals @ 10k pace, 400 m in between. Goal was to negative split and get fatigued by the duration of the workout. I felt going into this like my true 10k speed is still close to 6:00, so wanted to start at 5:55, then cut down from there if I could, even a modest cut down would be good. McMillan's calculator at 2:46 marathon puts these at 5:41-5:53. I did 5:56, 5:53, then my watch went crazy on me again. I was so frustrated but Coach Paul picked up the slack for me again and called out 400 splits for me. I'd much rather have splits every 200m for a workout like this, but I guess if I want 200m splits I should bring a functional watch to the workout. Anyway. On #3 jumped out too fast on the first lap, but then settled in. Got a 5:47 or 5:48, don't remember which. So far so good. Fourth was 5:43, then finished with a 5:38. Splits on the last mile were 86, 85, 84, 82. Felt hard but not killer. 5-6k cool down. Treated myself to four 2kg bags of ice (abt $8US worth) for my first HK ice bath. Unfortunately, the water doesn't come out very cold out of the tap so I was only able to get the water temperature down to 62F, so that was a failed attempt at an ice bath. Sounds like a decent ice bath will be about $14 and an arm workout. | 