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» Advanced Duathlon (Run/Bike/Run)

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Day 074 - AT

run- 1 hour, 6x3min(1) alternate 100%w/ 90% effort, 4 min. easy then 4x1min(1) up to speed then gluide

TODAY, Run- 1 hour, 6 x 3min(1) alternate 100% w/ 90% effort. Jog 4 min. easy then 4 x 1min(1) up to speed then glide. Remember 100% is 10k race pace, not an all out 3 minutes!