Session this morning was 75mins continuous - which is 15mins jog, 20mins fartlek (2mins on, 1min off), 5mins jog, 20mins tempo then 15mins jog.
Ran with Erika and Emma around the usual loop of Nolans and Passmore. Longer warm up of 3.8km then into it. Always find the fartlek harder than the tempo and I usually run the tempo at a slightly quicker pace. But not today as its the first one i've done since June. 5.81km for the fartlek (average pace 3:26) then 5.75km for the tempo (3:28's).
All up it's over 19km which is why it's such a solid session.
Erika and Emma averaging just over 4:00mins per km for both.
Congrats to my eldest brother on his new job. Looks like he's about to become a pom again!
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