Continuing with the short 30 second to 3 minute efforts. Today was:
10 min warmup
30 seconds on with 30, 20, 15, 10 second off x 2
3 minutes easy
10×30 seconds on/off
3 minutes easy
1 min, 2 min, 3 min, 30 seconds between
5 minutes easy
1 min on/off
30 second efforts at 400-440, 1 minute at 400+. 1-2-3 minute ast 340-360
