Brick Workout of Death

Holy shit, this whole training in the heat of summer is HARD, even though Im trying to be as smart about it as possible. Yesterday I got a good strength workout in, and even a quick bike ride to and from the grocery store. It is warm as hell here in Dartmouth, at least 30 degrees both today and yesterday. Last night I had a few beers and didnt get to sleep until late late late, so this morning I was not up until late late late. So unfortunately I was not able to get my workout in early in the morning, before the heat started.

I wasnt able to get my workout in before the heat but that wasnt enough of an excuse for me to not workout at all. I know that working out in the dead heat of the day (I went out at 1pm) is not exactly safe. Im very aware of that so I tried to guzzle as much water in before my bike ride, and take a giant (1L) bottle with me for it, along with making sure I was adequately fueled (big breakfast + entire fruit bar before I left).

This being said, these precautions did not make biking and running in 30 degree weather any easier. I was planning on an 8 mile bike and 4 mile run...my first official brick workout. Now, I ended up doing an 8.5 mile bike and a 3.1 mile (5km) run. And although the bike ride was nice, the run was hell. Here are the stats:

An 8.47 mile bike ride. Total time: 41:38 with an average pace of 4:55/mile and an average speed of 12.2mph.
I ended my bike ride at the bottom of the hill I live on, walked up that (nice and slowly), exchanged my bike and helmet for a hat and ipod and set out on my attempted 4 mile run (not before guzzling the end of my 1L water bottle). It felt weird starting out, like my legs were lead and I was going 2 miles an hour, but they eventually loosened up and I was going a decent pace. I knew after about a mile I wasnt going to be able to do 4 full miles, but I wanted to make sure I got at least 5km in, the distance Ill be doing in the real triathalon, and thats about all my body could handle. Here are some stats:
Mile 0-1: 10:06, my only decent mile
Mile 1-2: 11:02
Mile 2-3: 11:40
Mile 3-3.1: 1:21

These are including the minimum of 1 minute walking I did every mile, so I wasnt running that slow, just taking lots of breaks. Walking up my hills after the run was over was painful, I felt weak and pretty terrible, but once I got home, chugged some water and jumped in the pool (also some attempting stretching) I felt a bit better.

I didnt exactly eat the best after my workout so I wasnt feeling so great for the rest of the afternoon, but Im good now and proud of myself for getting a decent workout in.

Sleep is coming very soon, I cant wait!