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