- Time: 1h 25m
- Distance: 25.00 miles
- Ride 5 mile warm up then 10 miles hard/ followed by 2 mile hard run. Get back on bike and ride 10 miles hard again followed by a 2 mile hard run. Easy cool down.
- 'Hard' effort: RPE=7/8
- Time: 40m
- Distance: 4.00 miles
- 4 miles off bike - see above- sequence should be 5+10 mile bike/ 2 mile run - 10 mile bike/2 mile run.
Day 55
BIKE
RUN