Need to keep it "real" 30r20 70% HRR

Fallen into the trap of going to hard too soon this week - started a few sessions without real prep and although I was backed off on the pace to something I believe I can manage I found myself handling down multiple times including, 4by750, two 2k's, 8 by 500 - so decided to reel it in and finish the week strong so went after the 30r20 70% HRR hard from the start this morning and it paid off - phew