75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
Run Hill Repeats
MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
Stretch when done and add in Core 1, 2 or 3.