This was intervals, 500x10 with 30s rest. Aimed to do r36, 34, 32, 30, 28, 26, 24, 22, 20, 18 and manged it almost. Actually 36, 34, 33, 30, 28, 26, 24, 23, 20, 18 and ranged from 1:44.5 for the 36 and 145.9 for the 34 to 2:06.1 for the 20 and 2:13.2 for the 18. This was good.