Bike

• 45m
• -----
• -----

spin class. really enjoying this class.

Run

• 23m 04s
• 3.10 miles
• 07m 26s /Mi

1st mile 7:54
2nd mile 7:22
3rd mile 7:05

Strength

• 30m

just general cor work

Bike

• 45m
• -----
• -----

The Spin class is going well and It is pushing me farther then I expected. 45 min of harp hill climbing, interval spinning is kicking my butt.

Run

• 23m 25s
• 3.10 miles
• 07m 33s /Mi

tread mill training. I am going to be doing this for a while I have a plan and I am going to work it and I will be faster!!!
Neg splits of
1- 8:02 (1 mile)
2- 7:30 (1 mile)
3- 7:52 (1.1 mile)

Strength

• 30m

well here is my circut training routine. It is light weights and rapid pace. each circut take about 4:30 to do.

Swim

• 45m
• 1000.00 meters
• -----

Worked with Rod on his swimming. he is coiming along. I did manage to get in a 300yrd swim in 4:39 so not a bad day

Strength

• 20m

just a simple circut trainning and I will be addding the details at another date.

Bike

• 45m
• -----
• -----

spin class. this will make me faster!!!!lol

Run

• -----
• 1.00 miles
• -----

nice run trying to find my legs again. I wished I'd timed it but didnt did some step drills as well.

Bike

• 30m 13s
• 11.07 miles
• 21.97 Mi/hr

not bad my bike i coming up the strength trainning and the spin class are doing there job . to bad I broke my garmin though cadence sensor. Thank to Nick I didnt get lost! Nick texted me a the coure and then gave me a map to put on my bike o I would not get lost. Now that i team work.