15m warmup (5, 4,3, 2, 1) starting at 18 spm and building from there.
5 x 6m on, 2:30 off, changing the rate every two minutes (20, 22, 24). Start first piece at 5K+8, go down two beats each time the rate changes. Start each subsequent piece faster.
Ended with a bit of fun: 3x1m on, :30 off. One each at rates 26, 28, and 30 (no specifics on power).