Running1:30:51 21.77 km (4:10 / km) +209m3:59 / km ahr:137 max:177
Inc. (not quite) Mona fartlek. Missed out one of the 1 minute reps by accident.. Still worked hard. 2 x 90s, 3 x 60s, 4 x 30s, 4 x 15s with equal recovery. 18 mins - 5.7km - 3.10 min/km. I quite like the idea of keeping the recoveries honest but it is tough going.