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cjr
tbc
It's literally 2 x 4 mile intervals. Nail the first turn, if you don't carry speed you're fucked. Also make sure you don't miss the exit for the first turn, comes up sooner than you think.
If you have a big enough ring to turn the pedals at not a stupid cadence, pedal a bit (<200w) down the hill otherwise don't bother, just get tukt as fuk and recover. Second turn to the finish can be a slog. Make sure you follow the rules about getting back on to the exit sliproad.