Thanks Stagger,

....I'm OK cruising around 100 - 105 for a good period of time (50mins+) after warm-up, I try to increase to 105 -110. 110 feels like short burst sprinting. 110 is (for me) really going for it, and I try to keep it up there for as long as I can which is for about 15 seconds at a time, but I try to do some repeats.

I hope this 'works'.... ...... I do feel pretty good afterwards though


....