I have only just realised that I never sent out last week's sessions, very sorry. I'll assume it didn't ruin everybody's week :-p
Rumour is that you loved the Ciaramids :-)
(I didn't name them by the way, my ego is not that big, it was Gareth who coined the phrase last year).
Anyway, for the sake of completeness, the sessions...
That's three pyramids, they do get shorter though. And they are really volcanoes rather than pyramids, cos they have little craters rather than peaks. the second puramid is the first with the bottom layer lopped off, then the third is the second with the bottom lopped off.
19 minutes (4 @ 22, 3 @ 24, 2 @ 26, 1 @ 22, 2 @ 26, 3 @ 24, 4 @22)
3 minutes rest
11 minutes (3 @ 24, 2 @ 26, 1 @ 22, 2 @ 26, 3 @ 24)
5 minutes (2 @ 26, 1 @ 22, 2 @ 26)
Suggested second sessions
This was going to be a really straightforward piece:
6km, alternating kilometres at r22 and r24, intensity as a hard solid effort, not full all-out.