Variable Time 
15mins/10mins/5mins
rest 3mins/2mins
DF 120
🎯 7000 meters

As written, this should be done at 30 minute goal pace. To hit that target, I'd need to be at 2:09 or better. I didn't want to push the rate today, so I knew that was going to be a challenge. Very happy with the consistency over 30 minutes while holding a 22 throughout.