75 continuous

Just did this solo. 15mins jog via the golf course to Passmore, 20mins fartlek (2mins on, 1min off) on my usual Nolans/Passmore/Riverview loop, 5min jog, 20mins tempo, 15mins jog reversing the first jog.  Warm conditions (Garmin connect says 24C) but a decent amount of shade for the hard bits.

Intended on just getting it done but it went better than that.  Was pleased to see the fartlek averaging 3:35's and even more chuffed for the tempo to average 3:31's.   Make no mistake, at peak last year I would be averaging 6 to 7 seconds quicker per km but for the time of year and shape I thought I was in it was pretty good.  Main thing was to keep the times consistent.

18.9km all up averaging 3:58's.

Now on to watching Season 3 of The Fall.  Best TV series since Game of Thrones.  It's brilliant.