Ran the flake version of the Mona Fartlek. That means I did 2x2mins at the start with equal float before doing the standard Fartlek of 2x90sec, 4x60sec, 4x30sec,4x15sec.
It was pretty humid and windy tonight when I started. Ran a flat course from my place down to Anzac Pde and then up to Aussie Stadium and back.
Ran 6.9ks in the 28mins. Average pace of 4:03 per klm. Almost cracked the 4min k for it.