Today's session was closer to the programmed 6mile fartlek. I got out at lunchtime which has two advantages. Firstly, it's the one time of the day that I can set aside (most days) and keep from other commitments and secondly it's 'time limited' which means that I have to run fast to get the session done!! I set off steady enough with 2 miles at 7:29 pace. I then put in various steady/tempo intervals of 0.33mile (6:15 uphill), 0.29mile (5:54 uphill), 0.17mile (5:30) 0.74mile (7:10), 0.55mile (5:54). Varying recovery lengths (see below). All-in-all an OK session.
Wednesday - 6.3mile - easy (ave 7:33) - 48:26
Thursday - 5.63mile - fartlek - 40:19