Warm Up
4, 3, 2, 1, start @ 18 5K+12

3 x 3′ on 3′ off @ 26
1. 5K+4
2. 5K+2
3. 5K

5 x 1:30 off 1:30 off
1. 5K-2 or 3 @ 26
2. 2K @ 26
3. 2K-1 @ 26 – 28
4. 2K-2 or 3 @ 28
5. 2K- whatever you can muster at 28 or 30