050209 - Brick

This morning I did a brick.  I rode the bike in Rock Creek Park and spent 105 minutes out there in the light rain.  I transitioned to the run and ran strong for 30 minutes over some hilly terrain.  I felt really good in this workout.  Took a gel every 20 minutes and kept my HR average in the upper 140s.  Also felt really good to go out and ride with a higher cadence.  Lately I have done a lot of rides in harder gears to work on leg strength.  Today I just focused on a cadence around 90 rpms.