Spin and short brick

6:30am- Had to get back onto the bike and turn over the pedals in preparation for next weekends BRW corporate triathlon. There are 8 or 9 teams of four represented by Cochlear, so it should be a fun day out there. Humid again this morning (I'm sick of banging on about the humidity) Session was a pyramid once more,(1-2-3-2-1 minutes hard) with a short run off the bike.
We repeated this twice, all up an hour of high aerobic spinning with two short runs.

The body is feeling great, maybe I didn't go hard enough at 6FT? Sure felt like I did though??