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Advanced Duathlon (Run/Bike/Run)
Day 025 - AT, aerobic intervals, power
ride: 1:20hour 15min w.up w/ single leg sets, 6x 4min(1 ) 90% effort. rpm 90-95. 10 min of 15(15) seated 
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TODAY, Ride: 1:20hour 15min warmup w/ single leg sets, 6x 4min(1 ) 90% effort. rpm 90-95. 10 min of 15(15) seated. Quality. Focus on smooth power. The 15(15)'s are seated. Accelerate for 15 seconds, spin 15 seconds.
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