45 minutes of upper body workout

5 miles

More cardio suffering via Rouge echo bike: it's like a spin class that also works your arms.

Warmup 5-10 mins moderate pace on bike.

Part1: 20 minutes / 20 rounds of:
40 seconds zone 4 effort (max sustainable cardio, not anaerobic) then 20 seconds rest.

Rest 5 minutes

Part2: 5 rounds of:
:20 seconds absolute maximum sustained sprint all out effort
2:40 rest/slow recovery (you will need it)

5 mins slow speed cool down

Core: 100 sit-ups, 50 leg scissors

Stretch

9 mile run