Run - Road (Blend intervals) 1:23:00  18.18 km (4:34 / km) +100m 4:27 / km
slept:6.5 shoes: Nike Zoom Fly 3
Jogged out through Rockcliffe to quiet straight road I used a few weeks ago for fartlek. Road is just over mile long and pan flat which works well for these sessions. Legs felt a bit tight on the warm up and I wasn't expecting great things but after a stretch and some leg swings it went well. Hit the pace 'fairly' comfortably and didn't lose form towards the end of the reps. The combo of Nike Fly and tarmac make things easier no doubt. 20 min jog back home to finish.