interval session (Catch me if you can #180 from erg book)

0.5' on 0.5' off r28
151m
150m
147m
145m
147m

1' on 1' off r30
303m
300m
297m
294m
295m

2' on 2' off r32 (2K pace)
1:40/500
1:41.5/500
1:43/500
1:43.6/500
1:44/500