5:05 AM - 38:54 mins of TM Running(0% Incline) (146 AVG HR - 158 MAX HR) 4 miles (320 Kcals)
RUN Breakdown: (9:43:30 Avg. pace per mile)
5.8 - 6.1 mph increased pace .1 mile every 5 mins. for 20 mins.
6.2 - 6.4 mph increases pace .1 mile every 2 minutes for 6 mins.
6.5 - 6.9 mph increased pace .1 mile every 1 min. for 4 minutes.
6.8 - 6.4 mph decreased .1 mile every 30 seconds for 2.5 mins.
6.3 - 6.1 decreased pace every .1 mile every 2 minutes.

5:50 AM - 61:34 mins of Spinning w/Lou (122 AVG HR-137 MAX HR) Approx 12 miles (367 Kcals)

2:15 PM - 61:30 minutes of Weight Training Legs (97 AVG HR - 130 MAX HR) (215Kcals)
Squats-(Bar plus):15/50, 12/70, 10/90
Walking Lunges with overhead press: 3 sets of 20 with 7.5 lb dumbbells
Hack Squat: 15/50, 12/70, 10/90
Angled Leg Press: 15/180, 15/230, 15/280
Prone Leg Curl: 15/30, 15/40, 12/50
Leg Extension: 12/50, 10/55, 10/60
Seated Calf Raises: 15110, 15/130, 12/150
Hip Adductor: 15/50, 15/60, 15/70
Abductor: 15/50, 15/60, 15/70

Legs felt really tired today during the workout.