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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W4/D1 Run

5.0|39 min
Day 1 Run Zone 4 Pyramid: 39 minutes Workout Details: Warm-up: - 10 min @60-87% of Threshold Pace (Zones 1-2) Main Set: - Hard 2 min @102-115% of Threshold Pace (Zone 5) - Easy 2 min @60-76% of Threshold Pace (Zone 1) - Hard 3 min @102-115% of Threshold Pace (Zone 5) - Easy 2 min @60-76 %of Threshold Pace (Zone 1) - Hard 4 min @102-115% of Threshold Pace (Zone 5) - Easy 2 min @60-76% of Threshold Pace (Zone 1) - Hard 3 min @102-115% of Threshold Pace (Zone 5) - Easy 2 min @60-76% of Threshold Pace (Zone 1) - Hard 2 min @102-115% of Threshold Pace (Zone 5) - Easy 2 min @60-76% of Threshold Pace (Zone 1) Cool Down: - 5 min @60-87% of Threshold Pace (Zones 1-2)

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