Biking 1:00:00 [2]
Biking around after the athletes and biking to and from the track.
Running 25:00 [3]
warm up run and strength and sprints across the field
Intervals 4:00 [5]
43 - run around a fenced in area, as another group was using the track so the tri club ran on the grass
31 - rest
41 - run
39 - rest
42 - run
36 - rest
41 - run
41 - rest
41 - run
Stretching/exercises 20:00 [2]
Lots of strength type things (including squats with a kid on your back), and transitions into sprints and sideways running (my adductors hurt the next day).