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Advanced Duathlon (Run/Bike/Run)
Day 020 - aerobic intervals, strength, power, stamina
run- 1:15hr Hill intervals. 4x 3(1)2(1) 
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TODAY, Run- 1:15hr. Jog 15 min. w/ 5 pickups for warm up. Next you've got a set of hill intervals (you've done this before). 4x [3(1)2(1)] Jog up or down for recovery. Find a gradual hill or long climb. Alternate 3 min. steady effort(1 minute recovery jog) with 2 min. steady effort (1min).
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