4 * 15' - 4mins rest
HR CAP 92.5% MAX

2 * 30' - 3 mins rest
HR CAP 90% MAX

4 * 15' - 4mins rest
HR CAP 92.5% MAX

2 * 30' - 3 mins rest
HR CAP 90% MAX

4 * 1k R30 - 4mins rest
Target 2k+3 pace @ 1:51.6
(C2 Utility entry, as ErgZone took a dump)

Warm Up

4 * 15' - 4mins rest
HR CAP 92.5% MAX

2 * 45' - 4mins 30secs rest
HR CAP 90% MAX

6 * 500 - 1min rest
Target 2k pace @ 1:48.6

6 * 1500m R24 - 90secs rest

4 * 15' - 4mins rest
HR CAP 92.5% MAX

2 * 40' - 4mins rest
HR CAP 90% MAX
*Bailed on 2nd rep*

8 * 500 - 2mins rest
Target 2k pace @ 1:48.6

3 * 20' - 2mins rest
HR CAP 90% MAX

4 * 15' - 4mins rest
HR CAP 92.5% MAX

2 * 30' - 3 mins rest
HR CAP 90% MAX

Warm Up

2k/4 * 600m/2k R20/FR - 2/1/1/1/1 mins rest

30mins R22/24/26/24/22

10k R22/24/26/24/22

10k R20/22/24/22/20

10k R20/22/24/22/20