30r20 70% HRR - poor - 3by1min 1r - poorly

Well 30r20 70% HRR to start at lunch and was not great from the start and got worse - to the point I was pulling 2:00 splits at the end - very poor for me - I'm hoping that the HM this morning is the cause and not another backward stumble.

 So in order to mix in some oomph I dialled in the 3by1min 1r and targeted 355m per split - no1 bang on - no2 a meter too much - no3 I feel poorly lol but finished - bit of a shock to the system for some reason (I only did this last week) but still feeling the effects from it now