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IM Friel - long bike run/run/long day sessions

Hi all,

I remember a recent copy of 220 had a breakdown of long bike, run and the long day sessions set out for an IM race. I'm not allowed to keep my back copies and having just entered the Outlaw I'm really keen to see this again to help put my plan together.

Can anyone remember this and help me out by copying for me?

Also - anyone got views on these key sessions as set out?

fingers crossed you can help!



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