Notes
Fartlek on my own, 10x30 seconds at mile effort on a 3 minute cycle. Ran from Nugent to the end of N Lakes, then turned around and ended at the track. Pretty tough. The on segments were at a good effort imo, but I was a little lax getting the recoveries up to speed.
Not quite as many miles this week as I'd hoped, but at least they were decent quality, for the most part all around 7 minute pace or faster, for what it's worth.