WORKOUT

11:00 AM - 60 mins of Stepper (Manual-L6)~6.92 miles(125 AVG - 136 MAX HR) 371 Kcals

12:40 PM - 17 mins of Core Training (103 AVG - 123 MAX HR) 71 Kcals
Consisting of: 4 mins of Flex Arm hangs (3 sets of 25), 2 mins of push-ups (30 Regular & 30 Bent Knee), 3 mins of Squats w/overhead press (105 count), 3 mins of sit-ups (120 count), & 3 mins of Planks. with 30 secs rest between each exercise.

6:50 PM - 90 mins of Spinning @ home ~ 15 miles (109 AVG - 119 Max HR) 432 Kcals

Purchased this really great book "The Cyclist's Training Bible" by Joe Friel. I already read the first three chapters while I was doing my spinning.

One interesting read was about heart rates. He went on to say that when testing athletes, he found that when they are in very good race shape, their maximal heart rates appear to drop, It may have something to do with their aerobic systems adapting so well to endurance training that the muscular system is incapable of driving it any higher.