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Advanced Duathlon (Run/Bike/Run)
Day 039 - AT, power, leg speed
run- 55min 10x 1:20min(40sec) 95%-100% race pace 
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TODAY, Run- 55 min. as 10x 1:20min(40sec) 95%-100% race pace. This workout gets you running at race pace. 40 second recovery jog is short but you can do it. If you run all out (anaerobically) you won't be able to do this workout. Again be sure you warm up 15-20 minutes and do some strides.
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