Tempo time

I'm gonna make an effort to get some speed into my legs by doing a tempo or fartlek type run regularly on Fridays. With hills on a Tuesday this should add some quality to my week. I hate structured track speedwork so a tempo run over an undulating course fits the bill.
I ran the 12km loop through Riverview college and down to Longueville. Not sure it was a sustained tempo effort as there was some surging happening at around 5-10km speed. I enjoyed attacking the hills and rolling along the flats. A bit of knee niggle but manageable.
The type of session where you feel you've pushed yourself without being totally thrashed.