Variable Distance 
3000m/2000m/1000m/2000m/3000m
rest 3:00 between reps
rates 22/26/30/26/22

Kept these at a recovery pace because I was looking for volume rather than intensity this morning to stay on target for my 200K goal in the Holiday Challenge. Increase pace ~4-5 seconds at r26, further ~4-5 seconds at r30. Reverse on the way back.