Monday Interval Training

6 min at 10k effort (2 min)
4 x 75s at 5k effort (30s between, 2 mins after 4)
6 min at 10k effort (2 min)
4 x 75s at 5k effort (30s between, 2 mins after 4)
6 min at 10k effort *

*skip if this is too long.
Ensure the 6 min reps are relaxed enough to allow and increase of pace in
the 60s reps