OK, that was good - I really really didn't feel like doing it beforehand, but it's always good once the blood actually gets pumping. Zone 3 intervals, with :30 hard (tipping into Z4) at the end of each.
6:00 (3:00 rest)/5:00 (2:30 rest)/4:00 (2:00 rest)/3:00 (1:30 rest)/2:00 (1:00 rest)/1:00 (:30 rest)/:30 all out
:55 total
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