Kristian has posted a video of the track workout.
https://www.youtube.com/watch?v=UstnuRBUoyI
Warm up: 45m biking + 5k running.
Track session:
5x1k, 1m rest
3x400m warm up
3 000m all out, 8,11 for Blu og 8,12 for Iden
Warm down
2k running + 75 biking
https://www.youtube.com/watch?v=UstnuRBUoyI
Warm up: 45m biking + 5k running.
Track session:
5x1k, 1m rest
3x400m warm up
3 000m all out, 8,11 for Blu og 8,12 for Iden
Warm down
2k running + 75 biking