10 minutes at 22 at a nice cruising pace

5 x 1:40 ON
:20 OFF
rate 24, pace at 5K +4

5 x 2′ ON
1 minute OFF
rate at 24 for 1st minute, pace at 5K
rate at 26 for 2nd minute, pace at 5K-3

Last piece…
rate at 28 for 1st minute, pace 2K +2
rate at 30 for 30 seconds, pace at 2K
rate at 32 for 30 seconds, pace at 2K-2

cool down