2by30r20 5r 75% HRR + 500m

2by30r20 5r 75% HRR which resulted in 8,030m 1:52.0 and 7,865m 1:54.4 forgot me water bottle so quite thirsty work lol did rig up my C-Breeze which helped hugely I think

Then 500m at 2k <5 - figured 1:30 should be OK - it wasn't it bloody hurt! 1:29.6