I did a real easy brick workout this morning. I did about 4 1 minute tempo rides while on the bike but kept is very moderate and tried to keep the lets from burning at all.
Followed the ride with a 2 mile run that was at an easy pace. Every 5 minutes I did a tempo run for 1 minute, so basically did 3 of those. Ended up running at an AP of 8:30 which was a little fast, but I did not feel like I was pushing hard at all.
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