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Advanced Duathlon (Run/Bike/Run)
Day 053 - aerobic intervals, stamina
run- 1 hour, 5x5min(1) 90% 
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TODAY, Run- 1 hour. Warm up with strides 15 min. 5x5min(1) 90% . This is a solid, long interval set. This workout should give you lots of confidence that you're fit.
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