Notes
Felt a bit rusty this morning and after 6k at easy pace, I wasn't feelin' better. Roads were empty on Boxing Day, so I just couldn’t resist doing a bit of quick stuff in order to rejuvemate myself :p Decided to sprinkle some fartlek with long recovery in order to make the workout aerobic - 4* 6mins with 3mins recovery in between. For the 6mins fartlek, I did it as follows: 3mins @ 4.05, 2mins @ 3.57, 1min @ 3.40-3.50 min/km. Warmed down for 5k to complete 19k of medium long run.