There was some fast, but I don't wanna calculate the mileage, haha. 15 minute warm up, 1 min, 2 min, 3 min, 2 min, 1 min with a minute recovery. Up the canyon. None of us girls felt too great, so we stayed a ways behind the guys. The speed parts felt like they weren't fast enough, but when we turned around, we flew which was fun. We cooled down extra slow with a slight detour.