bricks
Ride/Run
I followed up a quick blow out on the bike (6 miles in 17:57) with another run on the soccer fields at the PAAC.
Started with two easy miles (7:52, 7:37) and then ran a couple of miles where I jogged the length of a soccer pitch and “sprinted” the widths (7:15, 7:00). Finished off [...]
Brick Workout
Followed up a 50 minute Muscle Breakdown Spinervals workout with a 10k Strength Builder Runervals workout – 100 minutes of quality work that left me feeling pretty beat up.
Time to relax in my Zensah’s…..
Run, Bike, Run
Did something a bit different tonight and ran 4 miles, followed by 4 miles of biking topped off with a 4 mile tempo run. My wife did the opposite and biked while I ran and ran while I biked – good training for the Muddy Buddy race in July.
The first four miles was a moderate [...]
Bike, Run: Repeat Three Times
Nice solid hour of training tonight – 10 minutes on the bike trainer, followed by 10 minutes on the treadmill, repeated 3 times with no rest interval.
I made each 10 minute period slightly more intense than the previous one (harder gear on the bike and faster speed on the treadmill) and by the end [...]
One Hour Brick
Mixed it up a bit tonight with a 30 minute indoor bike workout followed by a 30 minute treadmill run. The bike ride consisted of a short warm up, followed by 3 x 8 minutes of higher intensity cycling, with a minute recovery after each 8 minute block.
1. 1st 8 minutes – easy gear, high [...]
Monday Night Bike, Run, Bike, Run
After yesterday’s sluggish 20 mile run, I planned on just doing an indoor bike workout tonight. However as the day went on, my legs felt surprisingly good and I decided to incorporate some treadmill running into the mix.
I started with 20 minutes on the bike – a nice easy gear at quite a high cadence [...]
