This was a repeat of last weeks 3 x 20 minute efforts with the pattern being 10 at tempo, 3 at SS and then 7 at tempo, 5 minutes at 200, 11 at tempo, 3 at SS, 6 at tempo, 5 minutes at 200, and then finally 12 minutes at tempo, 3 at SS, and 5 at tempo. Averaged 294 for one hour of this and NP of 288 for the 1.5 hours