11.9km LSD (1.7km x 7 lap)

Split (1.3km flat / 420 hill )
Lap 1 : 10:04/3:19
Lap 2 : 9:39/3:21
Lap 3 : 9:58/3:29
Lap 4 : 10:23/3:09
Lap 5 : 10:09/3:24
Lap 6 : 9:55/3:29
Lap 7 : 11:04/3:53

Average lap : 13:40
Average pace : 8:02/km
Total time : 1H 35m 45s

8.5km Easy (1.7km x 5 lap)

split (1.3km flat + 420m hill)

Split time
Lap 1 : 9:15 / 3:13
Lap 2 : 9:27 / 3:10
Lap 3 : 9:32 / 3:18
Lap 4 : 10:02 / 3:37
Lap 5 : 9:44/ 2:58

Average lap : 12:53
Total Time : 1H 4m 23s
Average Pace : 7:34m/km

17 km LSD (1.7km x 10 lap)

Split
Lap 1 : 12m 47s
Lap 2 : 13m 02s
Lap 3 : 13m 12s
Lap 4 : 12m 43s
Lap 5 : 13m 23s
Lap 6 : 12m 53s
Lap 7 : 13m 10s
Lap 8 : 13m 24s
Lap 9 : 13m 29s
Lap 10 : 13m 30s

Average lap : 13m 07s
Total time : 2H 11m 36s
Average pace per km : 7m 44s