WORKOUT

5:30 AM - 74 mins. of Spinning ~ 14 miles (120 AVG - 133 MAX HR) 426 Kcals

1:15 PM - 43 mins. of TM HIIT Running - 4.5 miles (145 AVG - 156 MAX HR) 318 Kcals.
4 mile run = 36:12 mins (9:03 mile pace)
6.0 mph x 4 mins, then 7.0 mph x 2 mins.
6.1 mph x 4 mins, then 7.1 mph x 2 mins.
6.2 mph x 4 mins, then 7.2 mph x 2 mins.
6.3 mph x 4 mins, then 7.3 mph x 2 mins.
6.4 mph x 4 mins, then 7.4 mph x 2 mins.
6.5 mph x 4 mins, then 7.5 mph x 2 mins.
cool-down: 1/2 mile walk = 6:36 mins ( 13;12 pace)
5.5 to 5.0 mph pace decrease every 1 min.