a lap is almost 7 miles. i think the trackies do a lap as a warm-up then shorter inner loops with less hills with sprint work.
personally i tend to do 3-4 laps with laps 2-3 as fast as i can go without feeling too ill it's the same distance home as a lap so 35-40 miles, any more time and i would rather go on a proper road ride than do 5+ laps
the hills are not long or steep so riding them fixed is not difficult.
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