WORKOUT

TRI TRAINING:
5:15 AM - 86 mins. of Spinning ~ 15 miles (133 avg - 150 max hr) 580 Kcals.

6:50 AM - 36 mins of Running on TM - 4 miles (146 AVG - 160 MAX HR) 295 Kcals.
30 mins = 3.47 miles (6.8 to 7.0 mph with .1 mph increase every 10 mins)
6 mins = 0.3 miles (5.1 to 5.0 mph winth .1 mile decrease every 3 mins.)

7:50 AM - 40 mins. of Swimming Laps - 1 mile ( HR???) ~ 200 Kcals.
Assorted Swimming Drills & Laps.