Cycling intervals 24:00 [4]
15-30-45-100-115-130-115-100-45-30-15, 15s off inbetween, times 2.
Cycling hills 10:00 [4]
5 hill climbs 2 min climb, 2 min recovery.
Cycling 56:00 [3]
Rest of the ride. Jack's got the memory chip, now it's off to save the world from WW3.