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 ...