Bike on trainer
1:30 ~28 miles 139 watts HR 123
Mixed up intensity
20 min warm up
10X3 min hard 1 min easy (over 160 watts / near 100 watts)
10 min at IM pace
2X6 min hard 2 min easy
Cool down
Run on Treadmill
45 min 5.25 miles HR 145
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