Running 30:20  5.0 mi (6:04 / mi)
ahr:143 max:146 slept:9.0 shoes: White Adidas Supernova Sequenc
Fartlek - 5 x (400M @ 5.35, 1200 @ 6.10). (I see now that this was meant to be for six reps - honest mistake!)
Splits: 1.24, 4.33, 1.26, 4.35, 1.21, 4.44, 1.27, 4.38, 1.24, 4.41
Laps of Pollok Park.
It was quite tricky to get the right pace as its been so long since I've done efforts at this pace - not helped by wind and my garmin not doing well in wooded areas. Just tried to go on feel throughout.
The last 400M effort was pretty hard, but otherwise I felt pretty good. Cold symptoms all gone - definitely a good idea to take the last couple of days off.