My training plan calls for a Brick workout once a week. On even weeks the brick is rather long and on Saturdays. On odd weeks the brick is a little shorter and I like to add some more intensity. Today is Week 9 which makes the brick workout today.
The bike portion was 1h 20m and I did it on the trainer while finishing up the last hour of the 2nd Transformers movie. Aside from Megan Fox, it sort of sucked but had enough cool special effects to keep my mind occupied - which is all I can ask for! I added in 8x30sec intervals as well.
After the 1h 20m passed I jumped off the bike and tossed on the Brooks and was out the front door. I decided to just run a hard pace just to see how my legs would feel. First mile was 6:20. The Garmin beeped to show me the split and I realized this was unsustainable for 2 more miles so I slowed a little. Mile 2 split was 6:41 at the end of mile 2 it began to hurt some. I slowed a little more and the mile 3 split was 7:09! That is a 20:10 over 3 miles after a bike.
Super pleased with this brick because it really validates for me that the training plan is working.
Tomorrow is a 4:15am wake-up call for Master's swim and then after the swim is over I am going to stop at a parking garage and do hill repeats up the ramps. This is a real good option when you don't have hills! I am supposed to do 38mins - 10min warm up/ 6x1m with 2mins recovery/10min cool down for 38mins total.
Then in the evening I am going to do an easy recovery ride down at Duessen Park.
Thanks for Reading,
Jeff
