Steady State 24 minutes
Pace (+) over 2K
2x [4′ at 18(+25), 3′ at 20(+23), 2′ at 22(+21), 1′ at 24(+19) + Last 4m: did one minute at each rate and pace listed.

rest 2-3 minutes

2 x 4′
with 2 ‘ rest

#1) 24(5K+2)
#2) 26(5K)