I've completed a good few sessions since my last post. I ran the ladder treadmill session on Saturday. Intervals starting short, fast and ramping longer and slower and then back up again. Up Sunday was a steady 45 minutes in the Zwift saddle. Monday was row intervals, 30/30 - going to move to 45/30 for the next session... and up tonight I ran the longer hill+tempo session. Four reps, increasing the incline from 6 to 9% on 102% effort. It'll 104% next time I repeat the session. All good.