WORKOUT

5:55 AM - 78 mins of Weight Training (95-123) ~ 263 Kcals.
Trained: Chest, Back, Shoulders & Abs
Bench Press: 65/15, 75/12., 85/6
Bench Knee in & outs: 30, 30, 30, 30
Incline Flye: 15/15, 20/12, 20/10
Dbl Sid Bends: 15/15, 20/15, 20/15
Cable Crossover: 30/15, 40/12, 50/6
Str. Leg Hanging Lifts: 10, 10, 10
Rear Deltiod: 45/15, 50/12, 55/10
Lat Pulldown: 60/15, 67.5/10, 75/6
Duel Pulley Row: 60/15, 67.5/12, 75/10
LF Lat Raise: 30/10, 30/10, 30/10
Shoulder Press: 30/15, 35/12, 40/10
Dbl Side Raises: 10/10, 10/10, 10/10

6:20 AM - 33 mins. of Running - 3.5 miles (129-162) 227 Kcals.
In-Zone: 26 minutes
Run: 3.22 miles Walk: .23 miles * cool-down
Breakdown:
6.0 MPH x 3 mins.
6.1 MPH x 3 mins.
6.2 MPH x 3 mins.
6.3 MPH x 3 mins.
6.4 MPH x 3 mins.
6.5 MPH x 3 mins.
6.6 MPH x 3 mins.
6.7 MPH x 3 mins.
6.8 MPH x 3 mins.
6.9 MPH x 3 mins.
5.0 MPH x 1 mins.*Cool-dwon
4.9 MPH x 1 mins.
4.8 MPH x 1 mins.

5:30 PM - 47 mins. of Spinning w/Wendy ~ 11.2 miles (127-147)313 Kcals.
In-Zone: 39 minutes (18.4 KM)