After a 10 minute warmup I did 20sec on 10sec off x 10, 1 minute easy, then 5x30sec on 15sec off, 4 min easy and then 3 min at 310w. Last intervals before the FL 5k and 10k on Sunday.
After a 10 minute warmup I did 20sec on 10sec off x 10, 1 minute easy, then 5x30sec on 15sec off, 4 min easy and then 3 min at 310w. Last intervals before the FL 5k and 10k on Sunday.