An hour of quick/slow stuff. Basically the same session as I did on July 5th (fartlek). Again I found this session very tough and I was tired come the end. Maybe it's trying to run quick in the heavy joggers that does it, or perhaps me trying to attack the hills is the culprit.
All up 16.kms in 1:03:33 (ave 3:58's). The average speed during the fartlek was nearer 3:50/km but the overall pace was slower due to the warm-up/down.