Rome wasn't built in a day

But it probably started with a brick.

Although I've been adding transition runs to all my rides for the last month, tonight was the first true "brick", with a solid effort on the run, instead of just an easy pace. The workout was based on the CTS "Hour of Power", which is fundamentally 2x20 minutes on the bike at a hard pace (90% FTP for tonight), and 20 minutes of tempo running. The intervals on the bike were good, not so hard that I was struggling, but hard enough that I had to concentrate to keep from dropping speed. The run went really well, with my HR below where I expected it to be. So, slowly, my conditioning is coming around. I'll keep this workout in my routine for a while. Fun stuff.

Bike: warm-up, one-leg drills, 2x20 min @ 270w (5 min rest)
Run: 20 minutes @ 8.0 mph, 5 min cooldown