• Week 1
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    • Day 53

    BIKE
    • Time: 50m
    • WU: 10'
    • MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
    • CD: 15' Z1