Long Step Down Intervals 6,5,4,3,2,1 minute efforts, 2-1 minute float recovery.

Pre-dawn step down interval set along the coast as 6,5,4,3,2,1 minute efforts with 2 minutes float recovery, 1 minute float recovery for the last 3 efforts. Next set tomorrow, 5 x 3 minutes, 1 minute recovery. Friday a long time trial. Saturday Parkrun.

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