Off home tomorrow and with all the hectic Christmas madness, figured tonight was the only chance that I'd definitely be able to get a run in. Was very slack with the running last week, for one reason or another, so just done the second quality session I missed last week.
This session called for a warmup (I done 10 mins), followed by sets of 5 mins hard followed by 3 mins recovery (I done 30s walk + 2m 30s slow jog). Aim was to do four sets, followed by a warmdown which I'm glad to report that I completed. Wasn't easy, especially getting over the third one.
Made it around for a total of 8.7km in 51m 41s, an average pace of 5m 57s per km. HR averaged at 165bpm and I'm totally wrecked right now.