9 mile run

Slow suffering on Rouge bike:

5 mins warmup pace

Then 5 rounds 10 seconds maximum all out effort and rest 1:50. Go for max power output

Rest 2 min

Then 15 rounds of 1 min.
40 seconds zone 3-4 (max sustained cardio you can hold all 15 rounds)
20 seconds rest

Rest 3 minutes

Then 20 minutes for max calories

Stretch

6 mile run.