3:00 hard uphill
3:00 easy flatground
3:30 hard flat, downhill, uphill
2:15 easy downhill
3:30 hard down and uphill
Total: 4k in 17:15
I threw some backwards running in at the end. I followed the winding roads of Schlangenbad, so "flat" is not exactly flat and "uphill" means I wouldn't want to stop if my car had a manual transmission.
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