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Advanced Duathlon (Run/Bike/Run)
Day 072 - cadence, aerobic endurance, power
ride: 1 hour, 8 x 2min (30sec)1(1min) alternate 95rpm at 90% with one gear harder efforts at 90rpm 100% effort. Warm up w/ single leg sets and warm down 15-20min 
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TODAY, Ride: 1 hour, 8 x [2(30sec)1(1min)] Alternate 95rpm at 90% on the 2 minute efforts with one gear harder at 90rpm and 100% on the one minute efforts. Warm up w/ single leg sets and warm down 15-20 minutes.
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