Warm up

4, 3, 2, 1 @ 18, 20, 22, 24

start @ 5K + 14 shave 2 seconds off each rate change

5 x 2 min on 2 min off all @ 26

start at 5k + 2 last one @ 5K -4

3 x 2 min on 2 min off all @ 28

start @ 2K steadily reduce splits to end at 2k-4 or faster