L3: Run, Ride or Row
60 min: 10 min warm up, 40min hard, 10 min easy recovery.
L2: Run, Ride or Row
40 min: 10 min easy warm up, 20 min hard, 10 min easy recovery.
L1: Run, Ride or Row
20 min: 5 min easy warm up, 5 min hard, 10 min easy recovery.
Adam, smiling though the whole workout!
Happy Training
Rayne
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