Hilly Fartlek 1:08:00  12.5 km (5:26 / km) +400m 4:41 / km
15 easy, 40 mins hilly fartlek, 15 easy.
After 15 mins easy spent 5 mins stretching focusing on left quad.
Reps as follows (in seconds); 70, 45, 130, 60, 165, 60, 230, 50,125. (The 165 rep took me 180 seconds last week but this week felt more comfortable)
Felt a lot better than last couple of days (and same session last week) almost springy in the legs. Managed to keep a better moderate pace between reps on downs and flats than last week.
Effort faded a bit on last rep at about 90 seconds but kept pushing.
Really enjoyed this session.
30 minute massage afterwards.