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Advanced Duathlon (Run/Bike/Run)
Day 069 - aerobic base, stamina
ride: 2 1/2hour ride. Varied and fun. run- 40 min., first 10 min. steady effort, the rest easy. 
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TODAY, Ride: 2 1/2 hours. Varied and fun. Then, Run- 40 min., first 10 min. steady effort, the rest easy. Drink and eat well during the bike.
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