Gratisuke • 10 km

30 min sone 1. 4–6 km.

40 min sone 2 + 4×100 m stigning (30 s). 6–8 km.

15 min oppv. 5×1000 (sone 3, 1 min) + 6×600 (sone 4, 2 min). 10 min ned. 12–14 km.

50 min: 25 min sone 1 + 25 min sone 2. 8–10 km.