Running intervals 21:00 [5] 4.09 km (5:08 / km) +53m 4:49 / km
Mona fartlec with Aidan up to tunstal reservoir
2 x 90s, 4 x 1min, 4 x 30s, 4 x 15s (equal rest with an extra min after the first rep)
Not sure how this has become a Christmas tradition...