030709 - Brick

Yesterday I had to do a brick.  The weather was freakin awesome so I went into Rock Creek Park and spent 2 hours in the great outdoors.  I rode for 90 minutes at a good clip and found that I was working pretty hard.  My HR was in the low 150s at the start and cooled down after about 1 hour. I covered 27 miles, kept an average cadence of 85 RPMs and my average speed was 18 mph.  What was really good about this ride was that I finished the route much quicker than I used to last year.  When I finished the out and back, I had 15 minutes to kill so I did 3 hill repeats up a monster.  This really shot the legs and when I started the run, it was a tough transition.  However, I ran for 30 minutes and covered 4 miles on a pretty hilly run.  My average HR on the run was somewhere in the low 150s, but I felt pretty good once I got going!