WORKOUT

5:40 AM - 70 mins of Weight Training-Legs (111 AVG - 141 MAX HR) 344 Kcals
Lunges with Hammer Curls: 3 sets of 25 using 10 lb dumbbells
Squats: 12/135, 10/145, 8/155
Wall Squats on Buso : 15/0, 15/8, 15/10
Hack Squat: 15/90, 12/110, 10/130
Angled Leg Press: 15/230, 12/280, 8/330
Angled Calf Raise: 25/280, 25/280, 25/330
Leg Curl: 15/55, 8/65, 6/70
Leg Extension: 12/60, 10/675, 8/75
Adductor: 15/100, 12/110, 10/120
Abductor: 15/100, 12/110, 10/120

I increased the weights today & boy did I get a great workout. The workout was really intense. I averaged a 5 calorie burn/min.

2:15 PM - 43 mins of Running - 4.5 miles (144 AVG - 163 MAX HR) 336 Kcals
Breakdown: 4 mile run in 35:40 mins (6.0 - 7.4 mph) increase .1 mile every .25 mile X 15
cool-down: 1/2 mile walk in 6:40 mins (5.0 - 4.) mph) decrease .1 mile every 30 seconds
Average run pace: 8:50min/mile

8:15 PM - 60 mins of Spinning @ Home ~ 10 miles (105 AVG - 114 MAX HR) 264 Kcals.