Last week was tough so we'll have an easier workout this week. The focus is running with good form after a hard bike interval. There's only 10min running in this workout so you might want to do a longer warmup. Either use the spin bikes or bring your own bike and trainer. Basin Rec, 6pm or earlier warmup jog 6:20pm 15min bike - last 5 minutes hard 5min run - moderate tempo pace 10min bike - last 5 minutes hard 5min run - tempo pace As an incentive, we might head to Maxwells after the workout for a beer?