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: