- Time: 55m
- Distance: 16.00 miles
- WU: 4 miles of warm up
- MS: Then 2x4.5 miles at a very good effort - 8.5/10 effort - take an easy 1 mile to recover in between.
- CD: Finally warm down with 2 miles of cooling down.
- Time: 30m
- Distance: 2.00 miles
- 2 miles off the bike as medium effort for 0.5mile, hard effort for 0.5mile, then the last mile is an easy effort.