- Time: 1h 25m
- Distance: 25.00 miles
- WU: 4 miles of warm up
- MS: 3x5 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
- CD: Finally warm down with 2 miles of cooling down.
- Time: 30m
- Distance: 3.00 miles
- 3 miles off the bike as 1 mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.