Admittedly, I am not a huge fan of speedwork (which explains why I am slow). But today's fartlek session went like this:
2 km warm up
1 km @ 7 (actual: 6:48)
1 km @ 6 (5:48)
1 km @ 5 (5:00)
1 km @ 8 (4 min recovery jog)
1 km @ 6 (5:56)
1 km @ 5 (5:08)
2 km cool down
Max HR:187
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