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@Retro_Bastard
Entered an actual race yesterday so starting to reintroduce some more bike back into the plan so today i did a watt bike/treadmill multi brick 3x10 minutes low Z4 (4.1 w/kg) on the bike each followed by 10 minutes @ 3:52/3:45/3:38 p/km pace which is 1/2 marathon pace, tempo, threshold intensity followed by a pizza/pasta brick workout immediately after.