Alfredo Ramirez Pinho (RōkaSTNDRD) Triathlon Coach
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Morning Run: a little run today
Lunch Run: 5k OTB
Morning Ride: 5x15’ at race pace on 3” ez follow by 30’ at endurance.
Afternoon Run: 6x1 mile 70.3 goal pace on 60” walk.
Afternoon Ride: derailleur is fixed, during IMWI almost fell off and didn’t know why I couldn’t get speed, and here we go I can finally see some free speed now. Check your bikes every time before ride it!!!
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