Notes
A cool evening, but not too cool!
3 miles easy, then fartleks at 10k pace, for 2/3/4/3/2 minutes, 2 minutes jog to recover between sets, finishing with a couple of easy miles. Paces for each set were as follows:
2 minutes - 7:24 mins/mile
3 minutes - 7:32
4 minutes - 7:49
3 minutes - 7:19
2 minutes - 7:42