Brick Workout- 1 hour spin class bike intervals followed by 3mi run

1st Brick Workout by terrypeppers at Garmin Connect - Details
Tuesday,  Jan. 4th

This was my first "brick" workout... that's where you do a training workout for 2 different sports, BACK-TO-BACK (i.e. one right after another). 

First was a group spin class.  It's not a gym, it's at a triathlon training facility, so everyone in the class is training for some type of triathlon, but most are training for an Ironman.  We all bring our own bikes and hook them up to this thing that allows everyone to bike in place, like at a gym.  There's an instructor that tells everyone exactly what to do and when to do it.  He tells you how fast you should be pedaling, how intense it should be, whether to stand or sit down while you're pedaling, when to slow down and relax a little and when to pick it back up... This shit was ALOT more intense then I thought it would be.  But iit was fun though.  My ass was pretty sore during the class because:

1) it was my first time riding my new tri-bike
2) I had to break in a brand new saddle (i.e. "seat) which was installed on the bike right before the class
3) I didn't know what the hell I was doing 

Anyways, the class was a little over an hour, but I showed up 15-20 minutes late because after I had the seat installed, I had to get fitted for the bike again.  It really important to have them customize the bike to fit your own body, so that's what I did.  I couldn't get my Garmin watch to work right for the biking part, but I think I got it figured out now, so next time it should be cool. 

As soon as the instructor said "Ok, stop!  We're done!", he followed that up by saying "GO RUN!"  So everyone stopped, jumped off their bikes, changed from their bike shoes into their run shoes and started running.  It was RAINING LIKE CRAZY outside, but it felt ok (in the beginning) because it was so hot in the spin class.  Anyways, my coach had told me to run at 7:40 - 7:55 per mile pace.  I told him I thought that was a little too fast, but he said "trust me... after riding that bike so hard for so long, your body is going to run faster than you normally would once you get off the bike and immediately start running".  Apparently he was right because I ended up running about 7:25 per mile pace.  It was raining too hard to see my watch, so I just ran at a pace that I thought was comfortable, but a little fast.

Overall, it was a cool ass workout!