Having read that thread on the message board, I don't know what I did this morning!
I know I went to the gym, did 2km warm-up, then 4 x 1600m with 3mins. easy between each & then a cool-down ..... right or wrong, I call the fast bit 'the repetition' & the slower jog in between, 'the interval'. About 10km all up. Max. HR = 92%
Had a great 'spin' class last night; haven't done that in years. As tomorrow, Wednesday, is a rest day I'll do another one tomorrow night......good fun & hard work!