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Cruisers: CAMS to Samford, up the Goat Track and home through Nebo to CAMS 70km

CAMS out through Gaythorne, over the range to Samford, up the GT and back to CAMS via Nebo.

Your coach will ask you to do some efforts like up the GT and then recover before a strong push down to the Gap servo, or doing little sprints over the tops of the hills.