Warm-up jog for 15 minutes. Stretches.
2 x 10 minutes of 'hard' running.
6 minutes slow walk between each 10 minutes & after the session.
As the title says, it was a hard session & by 7 minutes each time I was just hanging on to finish. HR reached 90 - 95% of Maximum.
I simply must be able to run out of sight on a dark night soon!
Rest day tomorrow. Hills on Saturday - first day on the "grassy knoll"!