Intervals Ride 2x3km w/ 1600m jog + 3x600m w/ 1600m jog + 1km w/ 1600m jog + 600m w/ 1600m jog + 1km w/ 1600m jog + 500m w/ 1600m jog + 2km w/ 1600m jog + 500m w/ 1600m jog + 1km w/ 1600m jog + 600m w/ 1600m jog + 4x1km w/ 1600m jog + 1km w/ 1600m j…

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