• Week 1
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    • Day 94

    BIKE
    • Time: 1h 15m
    • Distance: 23.00 miles
    • WU: 20'
    • MS: 5x1' spin @ 100 rpms - 1' easy in between - Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
    • CD: 5'