- Time: 1h 00m
- Distance: 15.00 miles
- Easy spin for 60' in small chain ring.
- Time: 1h 10m
- Distance: 7.00 miles
- Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.