SPIN w/ Keena E & Beto, (55min/21k/*mpbm/6:00pm) OMG - difficult, hiGH WATTS 
SUNDAY, DECEMBER 27 2009  
SPIN w/ Matt, (50min/20k/175mpbm/11:00pm) gooood class, monster workout

SPIN w/ SELF, (95min/37k/175mpbm/4:00pm)  monster workout - hit 170's 6 times

FRIDAY, DECEMBER 25, 2009
Day Off ...  
THURSDAY, DECEMBER 24, 2009
Day Off ...

SPIN w/ Drew Hill, (50min/18k/*mpbm/12:00pm) Hard run - difficult class, single leg work
TUESDAY, DECEMBER 22, 2009
Day Off ... 
MONDAY, DECEMBER 21 2009 
SPIN w/ Kathy Redden & Treena, (45min/20k/*mpbm/12:00pm) Cool tandem class - two teachers that killed us!!! monster workout


SUNDAY, DECEMBER 20, 2009
Day Off ...  
SATURDAY, DECEMBER 19, 2009
Day Off ...  
FRIDAY, DECEMBER 18, 2009
Day Off ... 

WEDNESDAY, DECEMBER 16, 2009
D O U B L E 

SPIN w/ Ashton P, (50min/20k/172mpbm/5:00pm) quick ride - 170's three times 
SPIN w/ Drew Hill, (60min/24k/170mbpm/6:00pm) great hard-ass ride 


TUESDAY, DECEMBER 15, 2009 
SPIN w/ Self, (60min/20k/172mpbm/3:00pm) great self motivated ride - 170's three times


MONDAY, DECEMBER 14, 2009
Day Off ... 


SUNDAY, DECEMBER 13, 2009
ABS w/ Eric Wood (20min/12:00) -planks forever, (8 min) 10sit-ups/ 10squats/ 10hunched step ups ...  
CrossX w/ Eric Wood (40min/12:20) - 10 Burpees, (10) Jump Jacks/Push ups/High knees/10 overhead squats, active stretch across floor with elbow ground touch/high straight knee kicks, frisbee crawl,   WOD- (21/1-18/3-15/6-12/9-9/12-6/15,3/18,1/21) Medball wall toss with squat thrust / push-ups - Ugggh, good one

SPIN w/ Self, (50min/18.5k/*mpbm/2:00pm) clean sweat

Recover ... 

MONDAY, DECEMBER 07, 2009
T R I P L E  
SPIN w/ Keena Ennis, (45min/18k/160mpbm/5:00pm) good warm-up
SPIN w/ Beto Boggiano, (45min/19k/165mbpm/6:00pm) great ride 
SPIN w/ Michael Formby, (50min/21k/171mbpm/7:00pm) hit 170's 4 times! H A R D

SPIN w/ Eric Wood (50min/*mile/*mbpm/11:00am) HARDDD Class 
ABS w/ Eric Wood (20min/12:00) - (4 set) 60" Rockers, 60" V-ups, (12 rounds/30 second) Med-ball overhead squat team oval pass - Ughh 
CrossX w/ Eric Wood (40min/12:20) - (3) Jump Jacks/Push ups/High knees/10 overhead squats/squat 1/2 turns, active stretch across floor with elbow ground touch/high straight knee kicks  WOD- (50-40-30-20-10) Ring push-ups/Super high air-jumps


SATURDAY, DECEMBER 05, 2009
Day Off ... 

FRIDAY, DECEMBER 04, 2009
Day Off ...

THURSDAY, DECEMBER 03, 2009
Day Off ...

WEDNESDAY, DECEMBER 02, 2009
Day Off ...

Recover ...

T R I P L E  
SPIN w/ Keena Ennis, (50min/21k/160mpbm/5:00pm) good warm-up
SPIN w/ Beto Boggiano, (50min/20k/165bpm/6:00pm) getting harder - great music
SPIN w/ Michael Formby, (55min/21k/160bpm/8:00pm) Hillbilly Rock - s w e a t ! ! ! 

SPIN w/ Eric Wood (30min/*mile/*mbpm/11:00am) late - but ramped up quickly
ABS w/ Eric Wood (20min/12:00) - (30"/45"/60"/45"/30" sets) PLANKS, inch-worm across gym - feet on flying saucer - pike-up-walk hands forward, Spider-man walk
CrossX w/ Eric Wood (40min/12:20) - (2) Jump Jacks/Push ups/High knees/Ass-kickers, 10 Push ups/10 overhead squats/5 burpees,  WOD-for time(15minutes) - 7 burpees/5medball snaches/3medball squats-1medball overhead jerk - i completed 13 sets

SATURDAY, NOVEMBER 28, 2009
Day Off ... 

FRIDAY, NOVEMBER 27, 2009
Day Off ...

THURSDAY, NOVEMBER 26, 2009
Cross Fit Thanksgiving BootCamp

WEDNESDAY, NOVEMBER 25, 2009
Day Off ... 

TUESDAY, NOVEMBER 24, 2009
Day Off ...

SPIN w/ Self, (50min/21k/174mpbm/8:30pm) killed it - 170's 3 times

SPIN w/ Amy (35min/11:00)  - great class - I was hung over ... errgh,  old bike

ABS w/ Aron (12min/12:00)  - (50) Team extended arm planks w knee motion to hands - when one person and room drops to knees, everyone stops, turns over and performs 15 v-up crunchs-5 people failed ... (2) 60 second planks

CrossX w/ Aron (38min/12:20pm) (4sets) Jump jacks, push ups, High knees, ass-kickers, 10 air squats/push ups,  (40,30,20,10 reps Set/4time) - Air squats right into Burpees ... Ughh 11:28 minutes to complete.


SATURDAY, NOVEMBER 21, 2009
Day Off ...

SPIN w/ Self, (45min/20k/172mpbm/4:45pm) killed it - used Zac's old play-list

SPIN    w/ Self, (50min/20k/172mpbm/3:45pm) hit 170's twice ... good self motiv

SPIN w/ Drew Hill (45min/18k/170bpm max @ 6:00pm) ... good solid class - not feeling the music so much, but he had a good plan ...

TUESDAY, NOVEMBER 17, 2009
Day Off ...

SPIN w/ Beto Boggiano (45min/16k/170bpm/6:00pm) old shit bike - good hard ride

SPIN w/ Michael Formby (45min/16k/170bpm max @ 7:00pm) ... AWesOME class ... if you stress your system/your body must adapt ...

ABS w/ Aron (08min/12:00)  - (8min-20 on/20 off) Tibatta sit ups / v-up crunchs
CrossX w/ Aron (28min/12:20pm) Jump jacks, push ups, High knees, ass-kickers, 20 air squats/push ups,  (1 Set/4time) - macro-tibbatta styled work out:

SPIN    w/ Self, (50min/18k/172mpbm/3:00pm) hit 170's twice ... good self motiv


FRIDAY, NOVEMBER 13, 2009
SPIN w/ Eric Wood, (45min/20k/174mpbm/6:00pm) holy crap - hit 172bpm at minute 16 ... hit 90% 3 times ... DYING by end of class ...

SPIN w/ Shirley, (45min/20k/169mpbm/12:00pm) great HARD class - 7 minute max hill, (2) 5 minute sprints ... sweat sweat sweat

WEDNESDAY, NOVEMBER 11, 2009
SPIN w/ Self, (45min/18k/174mpbm/2:00pm)

TUESDAY, NOVEMBER 10, 2009
Day Off ... 

SPIN w/ self (50min/*mile/169mbpm/1:00pm) decent run

SELF (12min/12:30pm) 2000 meter session on Rowing machine

SPIN w/ Eric Wood (50min/*mile/*mbpm/11:00am) hARd session -first time back in 3 weeks

ABS w/ Eric Wood (20min/12:00)  - (5 sets) 5 V-ups, 20 full sit-ups, 40 plank/rows. 1' plank
CrossX w/ Eric Wood (60min/12:20pm) Jump jacks, push ups, High knees, ass-kickers, 20 air squats/push ups,  (1 Set/4time) - 1000 meter sprint on Rowing machine/ 50 squat-overhead lifts with 25lb/ 50 push-ups

17 DAYS OFF due to knee injury -  

WALK  - Chaperon for Mia's Great Pumpkin advebture ... mucho walking - no pain in knee, BUT, it's big ...
MONDAY, OCTOBER 19, 2009
CORE Various stomach, balance, push ups
SUNDAY, OCTOBER 18, 2009
Day Off ... Knee is looking BAD !!! 
SATURDAY, OCTOBER 17, 2009
Kick Ball Vlots of partying and than wrecked knee in fun game ...

SPIN w/ a gal substitute (60min/22k/163bpm/12:00pm) good solid instructor - she mad it a difficult 3 hill jaunt with sprints in and around it all ...

SPIN w/ Ashton (45min/19k/164bpm/5:00pm) tore this one up - max intensity - hard class

SPIN w/ Drew Hill (15min/4k/130bpm/6:30pm) had soccer practice with Mia, so Igot here late - just warming up ,,,
SPIN w/ Self (65min/26k/172bpm/6:45pm) cranked out a good long ride with a few max spin-outs

TUESDAY, OCTOBER 13, 2009
Day Off ...

Spin w/ Michael Formby (70min/24k/175bpm max @ 7:00pm) ... great hard fast class - Went into anaerobic 3 times ... Ergh


SUNDAY, OCTOBER 11, 2009
Day Off ...

SATURDAY, OCTOBER 10, 2009
Spin w/ Ryon Talbot (70min/24k/171bpm max @ 12:00pm) ... Awesome freeking class - He is just totally tuned in - got me to a 171bpm - I actually thought my heart monitor's battery was dying lol ... huh, I guess I haven't been in the zone in a while - 

FRIDAY, OCTOBER 9, 2009
Spin w/ Mike (60min/*k/165bpm max @ 12:00pm) ... solid outing - good sweat, busted my ass ...  I warmed up hard before class and continued strong

SPIN w/ Shirley, (60min/25k/172mpbm/12:00pm) great fast class - with 3 monster hard hills toward end ... extended sprinting intervals at end

Day Off ...

Day Off ...

REALRYDER Spin w/ Bees & Danial @ 360 PF / New Braunfels  (45min/*k/*bpm max @ 5:00pm) ... What a bad-ass bike !!! holy crap - abs core exercise whilst leaning and angling spin (realryder.com)



SUNDAY, OCTOBER 04, 2009
Day Off ... COLORADO RANCH HANGING

SATURDAY, OCTOBER 03, 2009
Day Off ... HORSE BACK RIDING / ATV'S

FRIDAY, OCTOBER 02, 2009
Day Off ...

Spin w/ Jen M (45min/*k/*bpm max @ 12:00pm) ... Great ACL music :) good class - Daniel's first spin class ever ...

Spin w/ Kevin (50min/*k/*bpm max @ 6:00pm) ...  fast hard class
Spin w/ Kate (55min/19k/*bpm max @ 7:00pm) ... good tunes, varied speeds

Day Off ...

SPIN w/ Keena (50min/*mile/164mbpm/11:00am) hard session - max resistance
ABS w/ Aaron (20min/12:00) Aaack - (16 sets) "TABATA" SitUps (20secs On/ 10 secs Off) Tabata Crunches (20secs On/ 10 secs Off), (3sets) Plank knees2elbo 20reps 
CrossX w/ Aaron Arehart (60min/12:20pm) Jump jacks, push ups, High knees, ass-kickers, 20 air squats/push ups,  (5 Sets) - 10 dead lift /10burpees

SPIN  w/ Self (65min/24k/154bpm/2:00pm) medium intensity
SELF 1:00pm - Physical Therapy Routine: Multi-Hip Machine: abduction/adduction/hip extension/Hip flexion, Calf raises, Foam roller, UFO, blue ball

SPIN w/ Drew Hill (55min/*k/*bpm/6:00pm) old bike up front with Dr. Sparks - we got talked to cause we were loud! 3 times ... yikes - good fast class

SPIN w/ Shirley, little kickbox lady (50min/18k/170mpbm/12:00pm) good class
SELF 11:00pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

Wednesday, September 23, 2009
Day Off ...

Spin w/ Kevin (55min/*k/*bpm max @ 6:00pm) ... he was good - I was too

Spin w/ Beto Boggiano (50min/20k/*bpm max @ 6:00pm) ... good class - lots of speed
Spin w/ Michael Formby (65min/24k/*bpm max @ 7:00pm) ... great hard fast class

Sunday, September 20, 2009
Day Off ... Adidas Soccer Clinic

Saturday, September 19, 2009
Day Off ...

SPIN w/ SELF (60min/25k/3:30pm)- great sweat at North Location

Thursday, September 17, 2009
SPIN w/ little kickbox lady (60min/20k/12:00pm) First session back this week - Knee feels OK - She's a solid instructor - gave notice of whats to come / stuck with it - the music was good for the ask ... I'll do her again
SELF 1:30pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

Wednesday, September 16, 2009
Day Off ... Ran around as Soccer Coach (60min) ...
Tuesday, September 15, 2009
Day Off ...
Monday, September 14, 2009
Day Off ...
Sunday, September 13, 2009
Day Off ...

Saturday, September 12, 2009
SPIN w/ Red Head (Ryon sub) (60min/20k/12:00pm) First session back in a long while - He's really good - great power and sweat ...
SELF 1:30pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

Friday, September 11, 2009
Day Off ... Ran around as Soccer Coach (60min) ...
Thursday, September 10, 2009
Day Off ...
Wednesday, September 09, 2009
Day Off ... Ran around as Soccer Coach (60min) ...
Tuesday, September 08, 2009
Day Off ...
Monday, September 07, 2009
Day Off ...
Sunday, September 06, 2009
Day Off ...
Saturday, September 05, 2009
Day Off ...

SPIN w/ Eric Wood (60 min/20k/171mbpm/6:00pm) - Eric's last Fri :(  good warm up a hard 1 section and then (3) 100% 5min efforts Ack !!! 3 min recovery ... anabolic 3 times
SELF 7:00pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion, foam roller

RIDE w/ Hector & Julio  - "The Hill Country Galleria loop" (32.2mile/15mph/90° ride @ 12:00pm), Great ride - started as the Oasis run, but my bro's had to bail at 71/2244 for a meeting ... I made way via Mia's after school camp and Stratford Mountain - TIRED ... My knee gets a B+/A- , waiting to see how it inflames click4 ride map

SPIN w/ Ashton (55min/*mile/172mbp/5:00pm) good class - balls out anarobic three times and crazy high wattage production 
SPIN w/ Drew Hill (55min/*mile/168mb/6:00pm) g o o d class - escalations of various power levels: 10up 50down/20up 40down/30up 30down/40up 20down/50up 10 down - same escalations with all standing (stiff then jog) ... crazy wattage output 
SELF 4:30pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion

Day Off ...

MONDAY, AUGUST 31, 2009
SPIN w/ Ashton (40min/16mile/157bpm/6:00pm) stayed on 12th gear and varied the cadence
SPIN w/ Michael Formby (55min/18mile/164bpm max @ 7:00pm) ... AWesOME class ... if you stress your system/your body must adapt ...

SPIN w/ Ryon Talbot (60min/*mile/11:00am) awesome session - late start but some great runs - the last anabolic was all I could do!
CrossX w/ Aaron Arehart/Mandy Haponski (60min/12:15pm) (2sets) high knees, ass-kickers, 20 squats/push ups, stations(1min)- burpees/air squats/sit ups/push ups/overhead bar raises, (5 SETS) 50 Air squats/max push ups - Ughhh ...  Rope climb/ upside down air crunches
SELF 1:30pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

SATURDAY, AUGUST 29, 2009  
SPIN Self (60 min/18mile/157mbpm/4:00pm) - slow paced - some good runs at end ...
SELF 3:00pm - foam roller, abs

SPIN w/ Mike (60 min/20mile/171mbpm/12:00pm) - fast class... good burn
SELF 1:00pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion, foam roller, blue UFO balance thang - arms

Bike RIDE w/ My Precious Mia - "Eanes grab" (14.82mile/12mph/95° ride @ 4:00pm) ... got caught in rain - P O U R E D !  !  !  on us :)  Mia was a total sport... click4 ride map

SPIN w/ Ashton (60 min/20mile/171mbpm/6:00pm) - I'm calling this class the "Fibber's Run" ... just another minute / just another minute / just another ..., hARd class, the timetrials that wouldn't end !!! Verbal "race chaises" - unpredictable...
SELF 5:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion

Day Off ...


MONDAY, AUGUST 24, 2009
Day Off ...

SPIN w/ Eric Wood (50min/*mile/11:00am) awesome session - old bike sucked ... love the time-trial sessions - hIGh mbpm
ABS w/ Eric Wood (15min) Aacck ... (50) Med ball passing, (40) sitting Russians w Medball pass from standing partner, (26) hanging "knee ups" omg, (50) full sit-ups, (2) 90sec planks
CrossX w/ Eric Wood/Aaron Arehart (60min/12:15pm) high knees, ass-kickers, lunges, (3) 20 squats/push ups, (21,18,15,12,9,6,3) burpees/half squats w 20' - 12minutes10secs - Ughhh

SATURDAY, AUGUST 22, 2009
SPIN w/ Erik Wood (60 min/21mile/176mbpm/12:00pm) - good hard - F A S T class

FRIDAY, AUGUST 21, 2009
SPIN w/ Erik Wood (60 min/18mile/172mbpm/6:00pm) - good hard - climbing class - last 6 minutes were brutal.
SELF 7:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller

Day Off ...

SPIN w/ Drew Hill (60 min/22mile/163mbpm/6:00pm) - hARd class, the class that wouldn't end !!! Ha ... escalation; 3 big hill sets, with "race chaises" in between. I like this style of sprinting - unpredictable...
SELF 5:20pm - Physical Therapy Routine: Multi-Hip Machine - abduction, adduction, hip extension, Hip flexion - foam roller - Ohch

TUESDAY, AUGUST 18, 2009
BIKE "to the gym loop" (5.5mile/13mph/90° ride/11:30am  click4 ride map
SPIN w/ Ashton (50min/17mile/*bpm/12:00pm) progression - (5)75%60on/15off-5min burn95%, (5)80%60on/15off-5min burn80%,(5)95%60on/15off-5min burn75%
SELF FOAM roller, arms, tris, forearms, calves, max:

SPIN w/ Keena Ennis (100min/35mile/171bpm/5:30pm) slow burn - felt good ... going2 try and do longer, not as agressive sessons...
SPIN w/ Ashton (45min/17mile/162bpm/7:10pm) progression - (5)30on/15off, (5)60on/15off,(5)90on/15off,(5)120on/30off -

SUNDAY, AUGUST 16, 2009
Day Off ...

SATURDAY, AUGUST 15, 2009
Day Off ...

FRIDAY, AUGUST 14, 2009
Bike RIDE w/ My Precious Mia - "to the doctor" (6mile/12mph/100° ride @ 4:00pm) ... got my cycling cadences filmed and critiqued by a HOUSTON Dr. I've got solid technique.

THURSDAY, AUGUST 13, 2009
Day Off ...

WEDNESDAY, AUGUST 12, 2009
Day Off ...

TUESDAY, AUGUST 11, 2009
STRENGTH TEST w/ Dr Debuff/Sparks: (warmup/15min max effort sweat 5pm)
GOT MY ORTHODICS !!!
SPIN w/ Self - hard 45 minute session - started2 hard and struggled at end

Spin w/ Michael Formby (50min/20mile/164bpm max @ 7:00pm) ... great fast class / few hills / lots of 4of5 crunching...

ABS w/ Aaron Arehart (15min) felt good ... (5) 20Crunch 3 count, 20Scissor4 count, 20Plank knee kicks2 count
CrossX w/ Aaron Arehart (60min/12:15pm) (3) fASt high knees, quick step run, jumping jacks
21 KB Overhead swings 35lb, 15 wall balls, 9 Burpees, climbed 15' rope, 80 calve lifts
SPIN w/ Self (60min/20mile/164mbp/1:00pm) solid session

SPIN w/ Ryon Talbot (55min/*mile/*bpm/12:00am) got an old bike/( hills, ladders, sprints - high energy class - Ryon has a great command of the class/attitude/inspiring and a good connection to the music that is infectious ... I am pleased with my performance - gunned it to the very end :)

Spin w/ Self (50min/18mile/171bpm max @ 6:00pm) ... I was a machine - lit up the wattage output suSTained upper 300/low 400 ... first great spin in a while !!! ... more direct myofascial fracking torture ... electrical therapy47/50 - quads going less Berzerk, quads,hams, calves and forearms were "stripped" - OMG pain !!!

Day Off ... direct myofascial FRACKING torture ... electrical therapy41/50 - quads going Berzerker, ultrasound, my poor/lucky calves were "stripped" - tortured to ground off table!/no sh*t, spinal adjustment

ELLIPSE (25min/*mile/6:00pm) did well for 25 minutes then my leg started locking up from the earlier direct myofascial release ... electronic
SELF - variety

Spin w/ Kevin (30min/9mile/*bpm max @ 6:00pm) ... he was good - my quads were going spastic from the direct myofascial release I had earlier - Chonromalacia Patella is the diagnosis ...

MONDAY, AUGUST 03, 2009
SPIN w/ Keena Ennis (45min/18mile/5:00pm) I like her class' - felt good ... BUT ... I'm thinking I need to stop biking and spinning for a bit to let my KNEE heal ... going to Doc tomorrow ...
SELF w/ Hector - 6 pull-ups, 4 reverse pulups, 30/20/15/10 Russians w 12# Medball, supermans, (2) 60sec planks, leglifts, biceps, triceps, "ax" swings, prison curls, Capt. chair - rolling4pain

Day Off ...

CROSSFIT w/ CrossFit Central (60min/Hot/Humid/SWEATTTT @ 8:00am) ... good work out in a GIANT group setting under the Mopac Bridge: Front-backs/Medicine Ball toss/Snach movments/Squat jumps/ladder drills/MedBall overheads - Mia did CrossFit Kids: TOO CUTE!!!

ROW Machine ... 125 Watts /20min

THURSDAY, JULY 30, 2009
RIDE w/ Bees & Hector - "The Mt. Bonell loop" (15.5mile/16mph/90° ride @ 4:00pm), Great ride - quick for the amount of hills - the 2 Mt. Bonell hills were HARD... Aaack - bitch - through Zilker, Tarrytown, Flying down Balcones Drive ... finish off with a beer at The Irie Bean :) click4 ride map


WEDNESDAY, JULY 29, 2009
Walked ... Sea World - 9 hrs / 6.1 walked miles total (geodistance.com) My right knee was inFLAmed

Day Off ...

Spin w/ Beto Boggiano (55min/19mile/-bpm max @ 6:00pm) ... hated my bike ... great class - time trial stuff - apparently I hv TENSE shoulders durring class - need2 relax
Spin w/ Michael Formby (45min/18mile/-bpm max @ 7:00pm) ... AWesOME class ... "Black Betty" landmine! 3 all out efforts simulating a final anarobic attack - Aackk ... if you stress your system/your body must adapt ... something like that

SPIN w/ Eric Wood (50min/18mile/11:00am) awesome session - shredded the class - old bike sucked though ... tempo ride with some intervals to finish. cadences start out high and keep lowering, gear slowly increases throughout class.
ABS w/ Eric Wood (15min) Aacck ... it's been awhile to do this level of intensity ... (2) 25 Russians w 20#Medball, kettle ab leg lift2 sky ups, (8) 20sec4max full sit-ups, (2) 60sec planks
CrossX w/ Eric Wood/Aaron Arehart (60min/12:15pm) (2) toe glides across room, 5 KTE, 20 wall balls, 20 squats, 20 sit-ups, more squats for pain, Rowed 400 meters for time, climbed 15' rope, (5rounds4time) 20 KB swings(50#), 20 push ups

SATURDAY, JULY 25, 2009
SPIN w/ Keena Ennis (60min/19mile/164bpm/11:00am) good class - burned a ton of energy a bit too early but rallied at end
PRECORE AMT 100i (60min/level20/164bpm/1200cals/12:30pm) ... i like this machine cause I had a consistently elevated BPM for a much longer time than even spin ...

Day Off ...

THURSDAY, JULY 23, 2009
Day Off ...

Spin w/ Ashton P (50min/18mile/171bpm max @ 6:00pm) ... this was a terrific class & workout - not too structured and left a lot of specifics up to us ... 2 sustained efforts (5min70%, 4min@75%, 3min80%, 2min90%,1min95%), 4minClimb, 4minClimb/30secSprint, 4minClimb/(2) 30secSprint, 4minClimb/(3) 30 secSprint, 4minClimb/(4) 30secSprint, 4minclimb/30secSprint ...

Spin w/ Kevin (50min/18mile/171bpm max @ 6:00pm) ... he was good - I felt like crap ... not so into the Beasty Boys so much
Spin w/ Kate R (50min/20mile/164bpm max @ 7:00pm) ... she was good - I felt like crap ...

MONDAY, JULY 20, 2009
Last 20min of Keena's class
Spin w/ Beto Boggiano (50min/20mile/-bpm max @ 6:00pm) ... hated my bike ... great class -
Spin w/ Michael Formby (50min/18mile/-bpm max @ 7:00pm) ... good class ... rose to the occasion but was feeling more tired ...