70 minutes … Sat Nov 22nd

24×50 on 1:15 1-4) 50 streamline k low head 5-8) 25 da/ 25 wide 9-12) 25 ra dps/ 25 ra fast 13-16)25 la dps/25 la fast 17-20) 50 dps 21-24) 50 build sr

12×150 on 2:40/2:50/3 1) p200 +12 2) p200 +10 3) fast p200 + 8 or better 4) ez

3000m

1st pt = 2:10-2:25 2nd pt = 2:26-2:40 3rd pt = 2:41+