Back to a classic.  On slides.

Warmup:  20′ at r20 and 190W.  Tested lactate: 1.7mmol/l (perfect)

Main set:  5×1500 / 3′ rest

Pace Target: 1:50

Felt like hard work, but in each rep except for the last, I was running ahead of target and allowed myself to bleed off a little pace in the last 500.  I managed to negative split each rep.  When I got to the last rep, I decided to see what I had left in the tank.  I rated up, and saw that I was OK holding about a 1:44 through the first 500.  So I decided to try to hang on at that pace.  HR was reasonably low for the last rep of one of these workouts, but I was really working hard to try to hold on through the last 500m.  Desperately counting strokes and trying to sit up straight.

Finished off with a 2K happy ending cool down, starting at 2:00 and dropping 0:05 slower each 500.

Tomorrow:  4×20′ at 190W