Intervals Ride 2x5km w/ 600m jog + 2x200m w/ 600m jog + 300m w/ 600m jog + 800m w/ 600m jog + 300m w/ 600m jog + 400m w/ 600m jog + 2x300m w/ 600m jog + 200m w/ 600m jog + 1km w/ 600m jog + 3x5km w/ 600m jog + 5km w/ 600m jog + 5km w/ 600m jog + 5km…

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