>> Thursday, May 03, 2012
Yesterday, I had an hour to squeeze in a quick SUPER SHORT brick workout before this weekend's duathlon.
Normally, my brick workouts look like one of these:
#1. 15-30 mile ride with a 5K-10K run afterwards. If I'm training for a sprint race, I'll do less milage. If I'm training for an Olympic Distance race, I'll lean towards higher milage.
#2. That crazy duathlon workout that I like to do a few times a year where I bike on a trainer and do 10 minutes of biking followed by a 1 mile run back-to-back-to-back-to-back.
I've done that second workout a number of ways.... from on the track:
On the bike, I warmed-up for about 2 miles, hit the next 5.5 at more of a moderate pace, and then went HARD for the remaining 8.5 miles.
Here's the route I rode:
- At "B:" 20.5 mph ave. Then I started climbing back up from the river's edge.
- At "C:" 20.1 mph ave. I was at the base of a nasty hill, and I took the "back way" up.
- At "D:" 19.5 mph ave. I was spent at the top of the hill. Nice.
- Back at home: 19.6 mph ave. It was a LITTLE into the wind the final few miles, but I pushed as much as I could. I "spun out" my legs a bit near the end, but I kept up the effort.
I had a 1:15 transition as I hopped off my bike, ran it to the house, put it in the basement, changed shorts (cause I wanted to - I didn't NEED to), changed shoes, took quick swig of water, ran out the door, and hit watch on front sidewalk.
Then I did a quick lap about our "big" block:
A counter-clockwise loop from the green arrow back past the green arrow
and around the corner for 1 mile
I hit the half mile mark in 2:53, and made it back past home to the 1 mile mark in another 2:54, for a 5:47 mile. That was hard, but not "all out."
Time for some stretching / rest, and then a RACE ON SATURDAY!!! First multi-sport race of the season! It shouldn't be a problem that I wasn't on my bike during the entire month of April... right?....