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DO AN OVERDISTANCE (OD) PLAY DAY FOR 150 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): This is an unstructured activity day. Do anything that seems like it would be fun to do with your new fitness. Could be a hike, ski, mountain bike, surf -- there's no structure. One rule: it can't be a swim, bike, or run on your traditional routes. The key to making progress is to occasionally get off the same road.
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Shopping:
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