rate capped 2k, 24spm

3x15 min 3r at 18

3x15 min r3 steady state at 18

4x10 min 3r at 18

4x10 min 3r 18/22 rate shifts every 2 min

8k at 18

3x20 min 3r at 18

4x10 min 3r at 18

5x5 min 22 steady for 3 min, 26,28,30,32,34 for second 2

4 x 10 min 3r at 18

3x2k 5r at 30

rate change slides

3x30 min 5r at 18

4x10 min 3r at 19

3x20 min 3r at 18

rate pyramid

4x10 min 3r at 18

2x15 min 2r at 18