Pretty cool tonight. Needed a 2k warmup just to start the session. Well I felt like I needed it anyway.
My version of the fartlek is 2x120secs, 2x90secs, 4x60secs, 4x30secs, 4x15secs. With equal floats between the efforts.
Ran 7.1ks in the 28 minutes. Average pace of 3:56 per klm. Love it. Broke the 4 min ks with this session. Did a 2k cool down after the session.
Nothing secret about the heartbreak hill run Tesso. Have been doing that one since 2005 at various stages of injury mostly.