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Advanced Duathlon (Run/Bike/Run)
Day 044 - aerobic endurance, power
ride: 1 hour, Ladder intervals: 1(30sec), 2,3,4,5,4,3min(1) 2(30sec)1. 
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TODAY, Ride: 1 hour. Warm up 15-20 min. Ladder intervals: 1(30sec), 2,3,4,5,4,3min(1) 2(30sec)1. So, you'll take one minute recoveries between all efforts except between 1 & 2 and 2 & 1min. Intervals at 90% race pace effort. This is a long set, but wait you're not done! After riding easily for 5 min., do 5 min of 15 seconds smooth acceleration (15sec. recovery spin) seated.
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