Intervals Ride 3km w/ 600m jog + 2x500m w/ 600m jog + 2km w/ 600m jog + 3km w/ 600m jog + 150m w/ 600m jog + 3km w/ 600m jog + 200m w/ 600m jog + 3x3km w/ 600m jog + 100m w/ 600m jog + 3km w/ 600m jog + 150m w/ 600m jog + 3km w/ 600m jog + 400m w/ 6…

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