Active Route - The Route To The Active Lifestyle

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Advanced Duathlon (Run/Bike/Run)

Training via ActiveMail

Day 064 - recovery

rest

ride: 1:15 hour, 8x 3min(1min) 100% effort, hammer.

Day 066 - aerobic recovery

run- 40 minutes easy

Day 067 - AT, power

ride: 20 min. easy warm up for run, run- 50 min. 12x 1:15min(45sec) 100% race pace

Day 068 - aerobic recovery, drills

ride: 50 min. very easy w/ single leg sets

Day 069 - aerobic base, stamina

ride: 2 1/2hour ride. Varied and fun. run- 40 min., first 10 min. steady effort, the rest easy.

Day 070 - aerobic base

run- 1:15hr trails, casual. Heart rate low.

Week

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