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Advanced Duathlon (Run/Bike/Run)
Day 010 - aerobic intervals
run- 50 min. w.up 15min, 4x4(1) at 80%, 2x2(1) at 85% race effort. warm down 10min 
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TODAY, Run- 50 min. Warm up for 15 min., then do 4x4(1) at 80%, 2x2(1) at 85% race effort. Warm down 10 min. These I call aerobic base intervals. Steady efforts but nowhere near race pace.
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