WORKOUT

9:00 AM - 65 mins. of Spinning w/Joan
HR: 125 AVG - 150 MAX
Distance: 16.31 miles (26.3 KM)
Kcals: 417 (6.42/min.)
In-Zone: 52 minutes

5:45 PM - 65 mins. of Running on TM
Run: 6.56 miles = 60.0 Minutes
Walk: .37 mile = 5 mins. * Cool-down
Run: 6.0 - 7.5 mph pace w/.1 mph increase every 5 mins.
7.6 - 8.0 mph pace w/.1 mph increase every 1 min.
Walk: 4.5 - 4.1 mph pace w/.1 mph decrease every 1 min.
HR: 141 AVG - 172 MAX
Kcals: 517
Diatance: 6.93 miles
In-Zone: 56 mins.