The structure is just my latent OCD tendencies coming to surface. The general pattern is based on a mish mash of what I think I remember from various sources, particularly books by Simon Burney, Scott Mares and Joe Friel. Mares, at least, has you ending on the LT stuff just before the race, but I'm old enough and have to stand around long enough in the starting chute that it doesn't seem like a good idea to me, so I cool down a bit in my warm-up.

Like I said, I'm still figuring this stuff out, so my warm-up may be all wrong. Anybody who knows better, please chime in.