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