I'm going to try the example cyclists interval session from the Concept website this evening. Just pre-charging with Toast and Marmite (220kcals)
Edit: Wow, that was fun! This is what I did:
2000m Warmup at 2:30ish
5 mins @ 2:20
8 mins @ 2:15 with 20 stroke bursts of 1:55 split at minutes 4 and 7
2 mins @ 2:30 recovery
7 mins @ 2:15 with 20 stroke bursts of 1:55 split at minutes 2, 4 and 6
2 mins @ 2:30 recovery
6 mins @ 2:10 with 10 stroke bursts of 1:50 split at every other minute
5 mins @ 2:30 cool down
Of course, what I should have realised was that by continuing on to 10,000m after the interval session (which took me to about 7000m) would have easily beaten my PB for 10K. That's the plan for next week.
FWIW: 20 strokes @1:55 is easily enough to get my HR within 8-10 beats of my MHR, and I'm gasping