Second Brick… Kinda

brickNot currently being employed has thrown my current schedule terribly off track. I need the structure of a job to force my evening and morning workouts.  Currently I have gotten to the gym for my swim workouts at all hours of the morning and afternoon, often missing my second workout, my run workout.  Because of this, last week I completed my first brick on Saturday(read here) to make up for missing my Friday run.  Why should Monday be any different, so I ended missing my Monday running interval session.  On Tuesday I usually do Pilates and a Spin session, one in the morning and the other in the evening.  I knew because of the Tour De Cure fundraiser  (Donate Now) I would miss my Pilates class and I would be crunched for time to complete both the make-up run and the long spin session.  Of course I did not get up early enough to get both activities done, so I figured I would do a Duathlon brick, a combination of running and then spinning.

Interval Run Data. Completed 2x15 intervals with ten minutes walking rest in-between. Click for interactive page.

Interval Run Data. Completed 2×15 intervals with ten minutes walking rest in-between. Click for interactive page.

The reason I decided to complete the brick with the run first involved some interval sets I wanted to complete.  I wanted rested legs for the intervals and did not mind doing the spin session at mostly level two heart rate zone.  The running interval was a basic interval consisting of two fifteen minute low volume intervals with a ten minute resting interval in-between.  I started doing these based off of my 14:09 5k pace from last November and this interval workout is the same one I used in my last training phase..  I was supposed to add forty seconds to that and run at that pace for the fifteen minute intervals.  Since I started doing these last month I found the easiest way to pace these was at a bit faster than a casual jog, instead of by the 14:40 minute per mile pace, which was a bit faster but doable.  In my last training phase I was running these at 14:26 minute per mile pace so I decided that I wanted to complete each fifteen minute segment at around 14:00 minute per mile pace.  But, I try to go at a rate that feels comfortable and worry less about the pace on the watch.  So I found myself completing this interval set with the two intervals averaging a 13:45 minute per mile pace.  That means last months interval sets worked to increase my speed and unofficially looks to have knocked around a minute off.

Map and Segment breakdown of my run.  I forgot to turn off automated mile breaks.

Map and Segment breakdown of my run. I forgot to turn off automated mile breaks.

The second part of this brick was the spin bike.  I took about ten to fifteen minute break between activities as I was not too concerned with a long transition on this brick.  On the spin bike I was aiming for an hour or two at primarily my zone two heart rate which is up to 136.  Because I followed my run, my heart decided it wanted to work harder and I spent most of my time outside of zone two and instead in zone three.  It was the bottom of zone three, but still took allot out of me.  I ended up lasting about an hour before I ran out of gas.  I took a gel right before I started, but I think not taking one before my run is what did me in.  I found from Saturday, I burn allot of calories and doing a gel before and in the middle of a brick is a huge key to having all the fuel needed.  After an hour and some I threw in the towel.  I did not feel as dead as I did on Saturday, but I was pretty well spent at the end of the spin session.

Spin Heart rate breakdown.  Click for detail page.

Spin Heart rate breakdown. Click for detail page.

While I did not want to do a brick initially til at least the weekend, I was able to throw two workouts together pretty effectively.  Its amazing to realize how crazy this would have seemed to me a couple of months ago, but now I shrug it off and just do the workout.  I love doing this type of workout. The rush and feel of exhaustion is amazing, I might be addicted.  Maybe next year I will try and tackle a duathlon, that could be allot of fun.  Gotta get through my season of triathlons first. Til next time.

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13 comments

  1. It’s interesting how work structures your day. It forces you into routines and schedules. I am thinking of starting my own business out of my house. Being in the office, I use my lunch time workout to break up my day and get away from my desk.
    If I am making my own schedule, will I still have the discipline to go out and run?

  2. Wow Chatter…a whole minute! You’re doing really well.

    1. I was surprised to have improved that much.

  3. Chatter! Oh how I’ve missed reading your journey. I’ve been in a blog slump with so many changes going on in life. I’m making a commitment to blog tomorrow! Looks like you’re working hard at it…I’m happy to see it. I’ve been going to my new gym on my normal schedule. Stay strong!!

    1. I am in a blog slum as well, my posting has reduced to a few times a week. I have been super busy trying to find a new job and I am trying to figure out the best time to actually be able to post. I am so happy to see you are back again, have missed you the last coupe of weeks!

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