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Advanced Duathlon (Run/Bike/Run)
Day 060 - AT, leg speed
run- 1 hour, 2 sets of 4x2min uphill (jog down 1min) after 1st set jog down to the bottom, quality 100% efforts. 
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TODAY, Run- 1 hour, 2 sets of 4 x 2 min. uphill (jog down 1min.) after 1st set jog down to the bottom, quality 100% efforts. Warm up with 5 x 80 yd. strides, find a gradual hill for the intervals, your heart rate should get into the 170's by the third interval. Warm down with 5 strides again.
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