WORKOUT

5:45 AM ~ 30 mins. of Weights - Legs (NO HR) ~ 90 Kcals.
Squats: 65/10, 95/10, 95/10
Angled Leg Press: 180/10, 180/10 180/10
Angles Calf Raises: 180/10, 180/10, 180/10
Leg Curl: 30/15, 40/10, 40/10
Leg Extension: 45/10, 60/10, 75/10

Quick & easy leg workout, I convinced one of my spinning partners to try weight training for the legs. He currently only weight trains the upper body. I don't know why most guys shy away for leg training. I think it makes you stronger in any of your other endurance activities.

6:45 AM - 33 mins of Running - 3.37 miles ( 143 AVG - 160 MAX HR) 259 Kcals.
5K in 26:55 mins. - Breakdown: 6.8 - 7.0 mph with .5 mile increase every 1 mile, then .1 miles at all out sprint pace of 8 MPH. Followed by 5 mins walking cool-down at 4.5 MPH pace.

7:30 AM - 30 mins. of Swimming Laps ~ .83 mile ( 110 - 122 HR) 153 Kcals.