- Time: 50m
- Distance: 14.00 miles
- WU: 3 miles of warm up
- MS: 2x2 miles at a very good effort - 8.5/10 effort - take an easy 2 miles to recover after each set.
- CD: Finally warm down with 3 miles of cooling down.
- Time: 15m
- Distance: 1.50 miles
- 1.5 miles off the bike in half mile increments: medium effort, hard effort, then the last half mile is an easy effort.