Classic Ski warm up/down 1:44:03 [1] 11.67 mi (6.7 mph)
Classic Ski intervals 24:00 [4] 3.98 mi (9.9 mph)
L4 DP intervals up hill
Classic Ski hills 2:00 [5] 0.45 mi (13.5 mph)
Running/Bounding sprints 6 x 20s
Classic Ski (time between intervals) 18:21 [1] 3.6 mi (11.8 mph)
time between L4 intervals
Run 24:10 [1] 1.21 mi (19:59 / mi)
warm up and running technique stuff