Baring the cold for another session today:

EFMP Week C Day 2

60Minute Workout
4 x 15Min 4Min rest

15 Minute interval split into 2 parts:

1. 9Min @ 5KP    Rates: R26 – R28    Pace: 1:53.5 – 1:51.0
2. 6Min @ MP     Rates: R20 – R22    Pace: 2:02.0 – 1:59.0

    

Heartrate Cap:    TR (max 160BPM)

A bit faster than required, but went to HR cap and had to see how much was possible.