30r20 70% HRR - poorer - 3by1min 1r - poorlier

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 - even worse than yesterday!

 And again in order to mix in some oomph I dialled in the 3by1min 1r and targeted 355m per split - no1 the legs felt destroyed from the start but ended a meter ahead - no2 a meter to slow - no3 I feel poorly lol but finished - really feeling pretty ick now