4km @ 2K+16
3Km @ 2K +14
2Km @ 2k+11
1Km @2k+6
Rating up each interval 2.30 rest between.

Targets (based on notional 1:49 for 2k) 2:05, 2:03. 2:00, 1:55 at 22, 24, 26, 28

40:29.0 10000 2:01.4 25

16:34.9 4000 2:04.3 22
12:13.8 3000 2:02.3 23
7:56.3 2000 1:59.0 26
3:44.0 1000 1:52.0 2