It looks like the snow will be back with a vengeance in EK, so this could be an off-road session. Given the conditions, the aim is again a progression in effort over 3 x 20 minutes on a route of your choice (it may be best to do big laps somewhere rather than one big 60 minute loop so that it is easier to judge the increase in effort after each 20 minutes).
The first 20 minute section should be very easy. The second 20 minutes steps up to something like marathon effort and the final 20 minutes is somewhat tougher and is at threshold effort. Add a little bit on to the end to have a gentle 5 to 10 minutes cool down to ease the legs off.
Alan
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