- Time: 1h 05m
- Distance: 19.00 miles
- WU: Ride 5 mile warm up
- MS: Then 7 miles hard followed by 1.5 mile hard run. Get back on bike and ride 7 miles hard again followed by a 1.5 mile hard run. Easy cool down (walking).
- Time: 30m
- Distance: 3.00 miles
- 3 miles off bike - see bike - sequence should be 7 mile bike/ 1.5 mile run - 7 mile bike/1.5 mile run.
- After the last run, walk at least 20 minutes for a good cooldown.