Session starts at 7am sharp.

Easy ride at your own pace out to Sandstone Road via Whitford Gorge.  Make sure you control your pace through this section as you don't want to run out of gas on the way home.
The hill reps are over Sandstone road.  Climb from the Whitford side, down the other side towards East Tamaki and turn around before the traiffic lights.  Ride back over to the Whitford side and turn around at the round about.  Repeat this circuit 4-6 times.  Coach will decide how many you can do at the time.
For the first few circuits ride in a comfortable gear at your normal cadence.  Try to stay in your aerobars as much as you can.  Don't be worried by how fast (or slow) you may be going relative to those around you - this is an individual session and you have to stay in the correct zone.  HR should be Zone3-4.  Depending on your ability you can shift to one gear higher each time you climb the hill to load your legs slightly more.  You will find this increases the load on your legs, but because you are pedalling slower your HR may drop, if you are very fit.  If your HR rises over ZOne4 then shift back to the easier gear and just continue the session so you stay in the right Zone.  Stronger riders may even be able to ride in their big chainring, but be aware that this can put a lot of load on your knees, so perhaps wait until later in the season before attempting that.
To finish the ride head home the way you came, being careful to not push your effort on the hills more than you have to.  Remember you still have to run after.
This is the course for the bike

The run session is an 'Over and Under' paced run.  So based on whether you are doing 70.3 or Ironman your expected race pace will determine how fast you run these.  So make sure you have some idea of what you will want to run in these races and I will tell you the times you need to run for the intervals.
This is the course for the run

Make sure you have plenty of fuel for this session.  It's a toughie.  You will need carb drink, gels and bars for the bike, and then at least 1 gel for the run.  And you will also need your recovery nutrition to hit straight after the session