WORKOUT

5:20 am - 81 mins of Spinning ~ 16 miles (127 AVG - 149 MAX HR) 511 Kcals
I was talking with my instructor last Friday about how I can no longer get my HR up when doing the class even when I am riding the hills at maximum level. He suggested, that I take the level down a little so that I can get my cadence up. Well I tried that out today, and what a difference. My HR maxed out at 149 BPM & my AVG beat was 127 BPM.

1:10 PM -50 mins. of TM Hill Walking -3.35 miles (104 AVG -117 MAX HR) 194 Kcals.
5K Pace: 4.0 for 1 mile, 4.1 for 1 mile then 4.0 for final 1.1 mile with incline at 0% to 5% with increase of .5% every 3 mins x 10, then decrease .5 every 3 mins til end.
Cool down: 4MPH 0% incline.

8:10 PM - 34 mins TM 5K w/CD -3.45 miles (134 AVG - 158 MAX HR) 214 Kcals.
5K Pace: 6.0 to 6.5 increase .1 every 5 mins with increase eto 7.0 every 10 mins for 1 min intervals. (29:13 mins)
Cool-down: 4.5 to 4.1 pace decrease .1 every 1 minute (4:11 mins)

8:50 PM - 35 mins of Life Cycle Bike (L7) - 6.5 miles (106 AVG - 114 MAX HER) 154 Kcals