Bike

• 30m
• 8.50 miles
• 17.00 Mi/hr

5 min warmup, 1 min. intervals at 10 with 1 min. rests at 9. Max HR at 152. Stay at this level for week or two, then up to 2 min at 10, 1 min. at 9.

• Health data: Hours slept: 8

Run

• 15m
• 1.30 miles
• 11m 32s /Mi

5 min walk warmup, alternated jog at 5.0 1 min 1 min walk at 3.2.

Swim

• 20m
• 300.00 yards
• 06m 40s /100 yards

did 6x50s, tried to keep HR low. Booted out early for aerobics class.

Bike

• 10m
• -----
• -----

warmup for weights

Run

• 10m
• -----
• -----

alternated 1 min walk, 1 min jog

Strength

• 30m

BB bench: 95 1x15 and 1x10
Squat: 145 2x15
Seat Row: 90 2 x15
Lat Pull: 70 2 x15
Leg Curl: 70 2 x15