Did 2 minute, 1 minute and 30 seconds at 280, 330 and 400 x 3, 2 sets with 5 minutes between; then did 1 minut at 280, 30 seconds at 350 and 10 seocdons at 400+ x 3, 1 set.
Sunday Intervals
Did 2 minute, 1 minute and 30 seconds at 280, 330 and 400 x 3, 2 sets with 5 minutes between; then did 1 minut at 280, 30 seconds at 350 and 10 seocdons at 400+ x 3, 1 set.