coming off base phase/when to up the pace.

[TheEd]

One of the best things you can do in such a scenario is t actually build the tempo up .. start off in 10 to 15 minute segments

warm up pulse going to 140 bpm

then the next 15 minutes moving the pulse above 150 bpm

then the next 15 minutes moving it up to 160

this way you achieving an form of acceleration and everything is under control

TheEd
ps.. I hope everything good your side