2000m x 4 (rest 2m 30s) R24 2km plus 13-14. Stick. 2K plus 13 means that the pace for 500m shown on the monitor is 13 seconds slower than their average pace for their fastest 2000m effort (so for a 8:00 2K – the average would be 2:00 – therefore 2km plus 13 would be 2:13/500m)