Spinning Class - Steady Recovery
10 min. w/u, 35 min @135, 6 min c/d

Run Base Building
(9:44, 136; 9:53, 140; 10:00, 138; 10:12, 137; 10:14, 135; 10:00, 137; 10:02, 140; 10:12, 141; 10:17, 145) HR was 112 after a 2:00 rest period.
Splits are for 7 laps (1634.6m)

Mile Splits, 9:55.2 (133), 10:00.2 (138)
A little slower than it should have been but kept the HR under control.

Spinning Class

Did a couple of quick miles with a co-worker and then a slow lap to reduce my heart rate back to 140, ran 4 miles for a "Maximum Aerobic Function" Test. 141 is my target heart rate based on the 180 formula.

Maximum Aerobic Function Test

Mile 1            10:09.6        142
Mile 2            10:26.3        142
Mile 3            10:41.4        143
Mile 4            10:57.9        143

Actual distance is about 1.027 miles.  Ran in Lane 2 of the track.

A nice tempo run due to short amount of time. Both mile splits were 9:18 (150, 160 average Heart Rate).