- Time: 1h 00m
- Distance: 18.00 miles
- WU: 20 minutes Zone 1,
- MS: Go into Zone 3 on the flats and 4 on any hills.
- Time: 20m
- Distance: 2.50 miles
- Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Day 111
BIKE
RUN