15min progressive warm up 10 x 50sec on / 10 sec off (380 watt) 4min very easy 10 x 40sec on / 20 sec off (400 watt) 4min very easy 10 x 30sec on / 30 sec off (440 watt) 5min cooling down
2km warm up running drills and 2 strides 2x80m sprint - walk back 20min temporun (200m uphill then downhill and over again) frog jumps and walking lunges 1km cooling down