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Advanced Duathlon (Run/Bike/Run)
Day 041 - aerobic intervals, AT, strength
ride: 2 hours Flat country road. 4x 10min(4) TT simulation 95% effort 
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TODAY, Ride: 2 hours on flat country road. 4x 10min(4) TT simulation 95% effort. Warm up well- 30 min. Do the 10 min. efforts in your aerobars at close to race pace. Try every other one with a higher cadence than you would naturally. Spin easily 4 min. between efforts.
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