300 WU
200 (25k, 50s, 50k, 50s, 25k)
3x50 (0:10 RI)
3x100 (0:15 RI)
3x50 (0:10 RI)
300 (0:20 RI)
200 CD

Trainer
Isolated Leg Training (ILT)
40
WU: 10'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
CD: 10'

Run Speed
Speed/Efficiency
50
50' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Only did 6 of the 8 strides.