30:00 rate change as follows: 
12:00 @ r22
9:00 @ r24
6:00 @ r26
3:00 @ r28

As written, start at 2k plus :16 (2:12.5) and drop split by :03 every rate change. When programming the monitor, set the splits to read every 3 mins to capture your rate change and splits accurately. Was short on time and did not warmup and while I did drop my split with each rate change, I also started too slowly. When done properly, this should be a 7000m row.