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Advanced Duathlon (Run/Bike/Run)
Day 032 - AT
run- 1 hour, warm up w/ strides. 8x3min(1min) quality: 95-100% of race effort 
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TODAY, Run- 1 hour. Warm up 15min. w/ strides. 8 x 3min(1min). This is quality running: 95-100% of race effort. These are meant to be tough. Maintain good form and jog in between efforts. Remember these aren't 3 minute races.
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