Monday, 7/19: Bike/Run
7 mile bike – 14.5mph avg
3.5 mile run – 8:10/mile
Good workout today. I was planning on doing bike/run/bike, but rain came in earlier than expected. The rain worked out for the best though, as it was 77ish outside when I started the workout..a huge change of pace from the mid-90’s I’m used to. The run was pretty sweet, very smooth and easy. I wish I would have stayed out there longer and taken advantage of the cool weather :/
On another positive note, these brick sessions are getting much easier. The run felt normal, like I hadn’t even been on the bike beforehand.
Tuesday, 7/20: Run
2.5 mile run – 8:30/mile
Went down to Galveston with some friends..perfect day for it, clear blue sky and lots of sun. I’ve never really done a legit run on the beach so I figured this was the perfect opportunity. It was a nice recovery run. Got a lot of sun and had a good time, ended the day with a nice cold glass of jagermeister.
Wednesday, 7/21: Bike + Circuit
AM:
15.3 mile bike – 57:20, 16mph
Good ride. It wasn’t too hot out today so that was nice – I think we only hit 90. I’m slowly transitioning from longer distance rides and runs to fast and short distance. I bumped my pace up 1mph above normal for this ride and I could definitely tell a difference.
PM:
circuit 1 x3
A1) Pushups x25
A2) Pogo jumps x25
A3) Mountain climbers x50
A4) Reverse crunches x15
circuit 2 x2
B1) Hand walkouts x5
B2) Burpees x10
B3) Modified situps x10
1 min between sets
Friday, 7/23: Mountain Bike
@Huntsville State Park
7.35 mile mountain bike
Terrible. For some reason, there’s now sand all over the place out there. I’m hoping this is just a temporary thing, but it’s been like that for a few weeks now. Rode pretty slow, just wanted to get out there.
Saturday, 7/24: Run
2.4 mile run – slow
Very nasty outside today. I was planning on going twice this distance but my legs were pretty beat from that crappy ride last night. I wish my running was consistently strong, but unfortunately that’s not the case. Hopefully things will change when it cools down a bit.
Yo mate, this is looking awesome! Especially the brick on Monday! I was thinking the other day that it would be pretty sweet for recovery to do the run first and then the bike. That way it lets the knees recover after the run. (Was just thinking this ‘cos i find the running quite tough on the knees). How did you find the beach run on tuesday? I HATE running on beaches!!!!
Thanks man! Hopefully this week will be even better, I got in another brick session today with a longer bike and shorter run. Funny you mention that..I’ve been thinking about doing the same lately. The beach run was actually really nice! It was the first time I’ve ever done it and it was just really relaxing..even though I was running in my KSO’s and had no socks..bad blisters!
Bricks are definitely the best thing. Also, because they are quite under-utilised by people it gives you a real edge when you change between disciplines and others are struggling around you.
The first couple were pretty tough but I’m actually starting to enjoy them now..crazy haha. Yeah I really want my body to be familiar with transitioning between sports because that’s how it’s gonna be on race day. As soon as I get my kayak, Saturday is gonna become my full race training day..one big mock adventure race with several legs of run/bike/paddle.