Did the real version of the Mona Fartlek tonight. Beforehand I did a 2k warmup. Pretty cold tonight and there were a heap of lights out around Centennial Park. Made it a bit hard to see the watch, especially when I was finishing with the 15 sec efforts.
So it was 2x90secs, 4x60secs, 4x30secs, 4x15secs. With equal float recoveries. I try to go flat out on the efforts and then keep the floats fast as well.
Finished with 5.18ks in the 20 minutes. Average pace of 3:51 per klm. Very hard work tonight. Don't know how I managed that much in the time.
Did a 2k cool down after the session.