4:35 PM - 43:12 mins of TM Running(0% Incline) (142 AVG HR - 163 MAX HR) 4.1 miles (338 Kcals)

RUN: 3.1 miles in 30:50 minutes - Just under 10min/mile pace (245 Kcals)
Started at 5.7 mph pace and increased pace .1 mile every 1/2 mile for 2 miles final 1.1 mile increased pace every .25 to .1 mile up to 7.1 mph.
WALK: 1 mile cool-down in 12:22 mins. (93 Kcals) decreased from 5.0 mph to 4.6 mph every 2-1/2 mins.

7:20 PM - 60:00 mins of Spinning @ home (119 AVG HR-127 MAX HR) Approx 10 miles (341 Kcals)