2x30 min: 15' @18, 10' @22, 5' @26
2 min b/t
1500 moderate cool down

4x15' (progressive SRs 3x5')
3' rest b/t

75 min test piece
SR 24
2:11.7 splits ave.

18 sr

3K w/up;
12 x 500 max effort, negative split, 250 rest;
5 x 250 max effort, 250 rest;
500 cool down

3 x 21 min:
6 min at 20
5 min at 22
4 min at 24
3 min at 26
2 min at 28
1 min at 30
4' rest

2000 w/up
3 x
1500 on, 250 off
1000 on, 250 off
500 on, 500 off
(progressive rate 24-30, and splits)
2 x
250…