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Advanced Duathlon (Run/Bike/Run)
Day 058 - cadence, aerobic endurance, power
ride: 1:10hour, 8 x [2(30sec)1(30sec)] the 2min at 95% effort, the 1min interval one gear harder 101%. rpm 95 +/ - 2 
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TODAY, Ride: 1:10hour, 15min warm- up w/ single leg sets. 8x [2(30sec)1(30sec)] The 2 min. at 95% effort, the 1 min. effort one gear harder 101%. rpm 95 +/ - 2. This one's tough. Notice that your recovery after the one minute effort is only 30 seconds compared to the one minute recovery when you did this workout last.
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