W-UP 800*1 SKPS @14'
K (50*2 DRILL @1'10 + 100*4 IM @1'55/1'45 + 50*2 CHO 12.5H @1'05)*2
P (100FR @1'30 + 200IM @3'20 + 400FR @6')*2
DRILL 50*8 @1'15
DOWN 50*4 @1'
TOTAL 4100M
K (50*2 DRILL @1'10 + 100*4 IM @1'55/1'45 + 50*2 CHO 12.5H @1'05)*2
P (100FR @1'30 + 200IM @3'20 + 400FR @6')*2
DRILL 50*8 @1'15
DOWN 50*4 @1'
TOTAL 4100M