WORKOUT

5:20 AM - 75 mins. of Spinning w/Joan ~ 18.5 miles (117 AVG - 143 MAX HR) 413 Kcals.
In-Zone: 48 mins. (30.6 KM)

7:00 AM - 65 mins. of Progressive Walk/Run Combo - 5.6 miles (121 158) 381 Kcals.
In-Zone: 32 mins.
WALK: = 30 minutes
4.0 mph x 5 mins
4.1 mph x 5 mins.
4.2 mph x 5 mins.
4.3 mph x 5 mins.
4.4 mph x 5 mins.
4.5 mph x 5 mins.
RUN: = 30 minutes
5.5 mph x 2 mins.
5.6 mph x 2 mins.
5.7 mph x 2 mins.
5.8 mph x 2 mins.
5.9 mph x 2 mins.
6.0 mph x 2 mins.
6.1 mph x 2 mins.
6.2 mph x 2 mins.
6.3 mph x 2 mins.
6.4 mph x 2 mins.
6.5 mph x 2 mins.
6.6 mph x 2 mins.
6.7 mph x 2 mins.
6.8 mph x 2 mins.
6.9 mph x 2 mins.
COOL-DOWN: = 5 mins.
4.5 mph x 1 min.
4.4 mph x 1 min.
4.3 mph x 1 min.
4.2 mph x 1 min.
4.1 mph x 1 min.