• Week 1
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    • Day 32

    BIKE
    • Time: 30m
    • Recovery easy spin of RPE 2-3 ideally on trainer.
    Comments and Definitions

    Keep fluid intake high today and have a good recovery meal after the run session.

    RUN
    • Time: 1h 00m
    • 60 minutes with strides every 10 minutes. Finish run then add 5 more 20 strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.