Mostly endurance pace, but did 1 X 2000 at about 1:55 ave; 1 X 1000, about 1:45 avg, and 1 X 500 between 1:40 and 1:45. Felt a bit sluggish at first, but the interval felt good. Tried the cross-country running shoes, cycling shorts and a towel under my butt. Overall a really good w/o.