WORKOUT

5:10 AM - 100 mins. of Spinning ~ 18 miles ( 121 AVG - 147 MAX HR) 568 Kcals.

7:10 AM - 30 mins of AB Workout ( 97 AVG - 125 MAX HR) 109 Kcals.
Roman Chair - Straight Leg: 3 sets of 10
Roman Chair - Knee In: 3 sets of 10
Roman Chair - Alternating Straight leg & Knee In: 3 sets of 20
Hanging Straight Legs: 3 sets of 8
Bench Straight Leg & Knee In: 3 sets of 30
LF Abdominal: 95/15, 95/15, 95/15
Side Planks with twist arm: 3 sets of 15 each side
Side Plank Lifts: 1 set of 15

7:50 PM - 37 mins. Running Outside ~ 3.1 miles (132 AVG - 144 MAX HR) 251 Kcals.
Legs felt tired the first mile, but after the second mile legs loosened up & run felt good.