Did an easy lap of Centennial and Moore Parks on the grass. Pretty easy on the legs but really humid once again.
Total was 10.8ks in 58:12. Average pace of 5:23 per klm.
Gronk the Mona Fartlek is 2x90secs, 4x60secs, 4x30secs, 4x15secs. All of those run hard, and then all with an equal time float after the hard part. The float is run quicker than an actual recovery run. The total is 20 mins.
I just add 2x120sec on the front with equal float to make it 28mins.The "flake fartlek". You try and do the session as an out an back, trying to get back to the start position after you turn around at 10 mins or 14mins, etc.