Longer Intervals (3200)
300 wu
6 x 50 @10sec
3 x ( 400 @20sec 100 x 3 @10sec)
6 x 50 @10sec
200 cd

Cramper Ramper (4000)
300 wu
6 x 50 @10sec
100 quick – 700 moderate
200 quick – 600 moderate
300 quick – 500 moderate
400 quick – 400 moderate
200 cd