011709 - Brick

Saturday morning was another cold one and I decided to combine my Bike and Run workouts into a Brick.  I hit the bike around 9:30 this morning and spent 1:15 minutes on the trainer.  I kept it on the big chain ring and tried to keep a high cadence.  Every 10 minutes, I would do a five minute simulated hill climb (standing for two minutes and sitting for three minutes).  I would place it on the hardest gear and go.  I would then get in the aero bars and spin at an easier gear for 5 minutes, sit up for 5 and then do it all over again at the next 10 minutes mark.  This really helped the time go faster and when I got finished I had a lot of burn in my legs.  I got changed into warm clothes, remembered to put my face mask on this time, and headed out for a 45 minute aerobic run on the Catholic, Soldiers Home Loop.  My average HR on the bike was 154 and my max HR was 190.  On the run, my average HR was 146 and my max was up around 170 on the hill.