coming off base phase/when to up the pace.

[TheEd]

don't look to go too fast in the 1k's .. max out at 3.20 .. no need currently to go faster

as for the duathlon .. that is quite a tough mix, with a 10k run last .. if you learn to cycle as mentioned above, then we can mix cycling in as a recovery / aerobic session quite easily

so certainly something that can be done

TheEd