Bike

• 22m
• 8.33 miles
• 22.72 Mi/hr

wu: 5 minutes easy
main: 5 x 2 minute fast
cd: 5 minutes easy

Run

• 17m
• 2.00 miles
• 08m 30s /Mi

wu: 5 minutes easy
main: 5 x 1 minute fast
cd: 5 minutes easy

Swim

• 16m
• 800.00 yards
• 02m /100 yards

wu: 5 minutes easy
main: 6 x 50 fast
cd: 5 minutes easy

Run

• 15m
• 1.75 miles
• 08m 34s /Mi

Warm up 5 minutes, 10 minutes cruise at slightly faster than race pace.