• Week 1
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    • Day 87

    BIKE
    • Time: 1h 40m
    • Distance: 30.00 miles
    • WU: 20'
    • MS: 5x1' spin @ 100 rpms - 1' easy in between
    • Breakthrough: Tempo intervals. On road or trainer. Do 6x8 minutes in the 5 zone (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.