WORKOUT

5:30 AM - 60 mins of Spinning ~ 12 miles (104 AVG - 124 MAX HR) 261 Kcals
Spinning Class with Nicole. Easy class. Lots of isolated drills.

6:45 AM - 50 mins of Weights _Legs (91 AVG - 120 MAX HR) 145 Kcals.
Squats: 95/15, 115/12, 135/10, 95/15
Lunges with Dbl Curl: 7.5/25, 70.5/25, 7.5/25
Dead Lift: 45/15, 55/15, 65/15
Seated leg Press: 105/15, 120/15, 135/15
Leg Curl: 30/15, 40/12, 50/8
Leg Extension: 45/15, 60/12, 75/8

7:30 PM - 36 mins of Running - 3.45 miles ( 135 AVG - 155 MAX HR) 255 Kcals.
5 K Sports Training Program: 6 MPH pace - Level 3 (0% to 2.9% grade incline)
31 min run @ 6 MPH = 224 Kcals
05 min cool-down 4.5 to 4.1 MPH w .1 mile decrease every 1 min = 31 Kcals.

7:35 PM - 24 mins of Walking - 1.55 Miles ( 111 AVG - 116 MAX HR) 118 Kcals.
Breakdown: 4 MPH pace for entire 24 mins. 0% incline.