This morning I woke up with super tired legs and sore body from training and moving furniture all over the place. I knew I had to get this workout done early or it would never happen. After a few technical glitches I got things ready to rock and busted out a good brick session this morning.
Here is the workout
Bike – 90 minutes
MS: 2 x 12′ (4′) @ 95-100%/204 – 215/Hard.
MS2: 1 x 5′ (5′) @ 95-100%/204 – 215/Hard.
Remainder of any time you have available (if any, not required) @ 80-85%/172 – 182/Mod-Hard.
Run – 30 mintues or 15 if bricking
MS: Steady run as MP/7:32/Steady out, HMP/7:14/Mod-Hard back. If bricking, do 15′ only.
My legs struggled this morning. It was not easy after going three straight days of training. I know I need to get these workouts done and I am glad that I have done so up to this point. After about an hour the last half hour of the ride felt good. The only painful part was that I grabbed the wrong shorts and did not have my cycling shorts so I was without padding. I was already a tad tender from the last two days of riding.
Here are my TR results – Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/139404
As soon as I finished the bike I checked to make sure Ava was asleep. Aiden and Addy were already up so I put on my shoes and started up the wonderful treadmill. As soon as I started Amanda was down with Ava. I quickly finished so Amanda could go back to bed. It felt good to have all the workouts done for the day.
I ran the following in 15 minutes
The run was not easy. I was tired and I had to focus to finish strong and keep pace. I hit my paces and felt good about it.
Afterwards I tore up a great big breakfast with the kids. Time to recover to get ready for my run tomorrow. Looking forward to heading outside for once!