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Advanced Duathlon (Run/Bike/Run)
Day 016 - aerobic intervals pushing AT
run- 1 hour, 10x2(1) alternate one fast 95% w/ one fresh 85% 
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TODAY, Run- 1 hour. Warm up 15 minutes with strides as always.Then do 10x2(1) alternate one fast 95% w/ one fresh 85%.
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