WORKOUT

5:10 AM - 20 mins. of Stepmill-Manual L4 ~2.7 miles (123 AVG - 135 MAX HR) 121 Kcals.

5:35 AM - 57 mins. of Spinning ~ 9 miles (124 AVG - 138 MAX HR) 335 Kcals.
So our regular Spin instructor, Tony has been away on business for the past week & Nicki has been filling in as the instructor. Tony has us mainly doing alot of hill training intervals. His type of music is Classic Rock. So the tention is usually high & we are pushing alot against the resistance. Well Nicki likes hip-hop music & we do alot of speed training in her class. This is a nice change of pace & talk about muscle confusion......... It is really nice once in a while to have things changed up a bit.

6:40 AM - 45 mins. of TM Jogging - 4 miles ( 124 AVG - 137 MAX HR) 273 Kcals.
Pace: 5.0 to 5.7 mph w/ .1 mph increase every 1/2 mile x 8 sets. 0% incline.
I am noticing that running at an easy pace is well.....easy. My calf doesn't hurt & if it wasn't for work...it feels like I could just run forever at this pace. I am glad that I can run again. I have only 5 more weeks to train for the Broad Street Run. OK so I did run longer that planned, which means I will most likely be late for work.....OH Well!

1:10 PM - 46 mins of TM Jogging - 4.1 miles (131 AVG - 144 MAX HR) 302 Kcals
Pace: 5.0 to 5.6 w/ ,1 mph increase every 1/2 mile x 7 sets, then 5.7 to 6.1 pace with .1 mph increase every .1 mile x 5. Total time for 4 miles = 44:22 minutes , cooldown for 1:38 minutes.

8:05 PM - 60 mins of P90X (Day 24 of 90) Kempo X (99 AVG - 127 MAX HR) 221 Kcals.
Evonthought I am far from getting the hang of these boxing move, I am seeing alittle improvement.