Notes
15 min progressive warmup, 5x 45s sprint/15s recover, 35 min steady-state MP-ish effort, 2x1 min, 2x2 min, 2x3 min, 2x4 min, 2x5 min hard, back down again. 4- and 5-min hard intervals were more like tempo effort. Finished with ~20 min MP-ish - slightly harder effort than the first 35 minute block.