I would recommend some training sessions to make the best prepared
For my part, there will be plenty of interval training, the time will not extend for the really long sessions, but I will get a few kicks in between.
Intervals I drive most of and recommend:
4 * 4min, 2min break. I4-I5, I run the most, this time-saving session. Perhaps I drive 4-6 * 1000m race. Can also run 5 * 5min with half pause.
2 * 15min I3-I4
3 * 8-10min I3-I4
10 * 1000 m / 1min break. A session for my part I do not drive often but once in a while.
For my part, I drive Most I4, which is a lot of scoring and what I have the most good experience with. Some think one should drive I5 to increase O2 recording but I4 training works well for my part. My maximum O2 record has I measured at 80, and that with a lot of such sessions. Now I have not more than 70-75, but hope to improve this over the winter. But O2 is just a factor for running and cycling fast, but convinced that it's an important factor to perform.