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Advanced Duathlon (Run/Bike/Run)
Day 002 - aerobic intervals, strength
run- 1 hour warm up 15min w/ strides, hill intervals, 3x 3(1)2(1), alternate 3min efforts at 85% w/ 2min at 90%, jog for recovery 
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TODAY, Run: 1 hour.
Warm up 15 minutes with a few strides. Next, find a gradual hill (6-8% grade) and do the following:
Run up for 3 minutes at 85% effort, jog slowly down for 1 minute, run up for 2 minutes at 90% effort, jog slowly down for 1 minute. Repeat this three (3) times. I abbreviate an interval workout like this as: 3x3(1)2(1), where the numbers in parentheses are the recovery times. I will also include the intensity of the efforts. I use two simple methods to describe these: adjectives and percentages of perceived effort. A 10K running race or 40K cycling TT are 100% effort. An all out 400 on the track is 120%. We'll do plenty of efforts at 80-100% to develop your aerobic endurance and raise your anaerobic threshold.
I'll give occasional heart rate ranges to help you learn to gauge your efforts. Heart rate is an excellent feedback tool but less useful in setting objectives. Too many variables effect your heart rate on a daily basis. Remember, in a race you are alone with your effort.
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