This evening's session was scheduled to be 60 minutes of fartlek with long duration efforts. To achieve this I decided to approach the fartlek slightly differently to before. Rather than short bursts of repeated hills I went for a long circular run of about 9 miles with sequences of effort and recovery of about five minutes apiece.
I tried out a new route and managed to complete five sets of five minute high intensity efforts throughout the run and my legs feel tired now that I've finished.
I also managed to include a pit stop half a mile from the finish. I knew that there were a few friends meeting at the pub to watch the England game, so I took a slight detour and popped in for a surprise pint of lager and then trotted off home - at a slower pace than I arrived!
Run stats: 67:45 minutes, 9.4 miles - pace is irrelevant
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