Did spin/run brick today. The (substitute) spin instructor was late so I spent the first 10 minutes warming up on my own by increasing speed and resistence. Definitely not my favorite instructor and I hope she does not stick but I now know enough to get a decent workout despite crappy teachers so I need to remember that. I did my usual 3 mile loop outside and it has enough elevation differences to make it a worthwhile run.

Spin/Outdoor Run Brick Workout

Spin Class @ 00:50:00
132a, 159m

Transition @ 00:04:06
110a, 121m

3 Mile Run @ 00:25:36 (8:32 Mile Pace)
154a, 181m