Ran the HS Loop Upper loop splits of 11:14 & 11:11. Added 10 Seconds from last weeks run. Added 2 beats onto my Average Heart Rate.

7:00 x 3 on the LifeCycle. Sandwiched between Treadmill, Weight Stations and Calisthenics. Worked hard to keep Heart Rate at 133 bpm.

5:00 x 3 on the Treadmill. Sandwiched between Bike\Weights\Calistenics. Worked hard to keep Heart Rate at 143 bpm.

Swam the first 500M in 12:50 The next 300 was a mixture of Drills

Worked 3 Stations on the Universal Stations. Warmed up with 8 Reps then add weight to get to Max 1 Rep. Arms Station Biceps = 155 lbs 4th Hole \ Bench Press Station = 210 lbs 5th Hole \ Shoulder Press Station= 150 lbs 3rd Hole

Calistenics: 50 Pushup\50 Air Squats\50 Crunches

21:30 on the LifeCycle. 1 Minute Level 10 / 2 Minutes Level 15 x 7. Worked hard to keep Avg Heart Rate in the mid 130's

15:00 on the Treadmill. 1 Min 3.5%/3.0 - 1 Min 3.5%/4.5 - 1 Min 3.5%/6.0 x 5 for 15 Minutes at about 11:00 MPM Avg

Swam the first 500M in 12:23 The next 300 was a mixture of Drills
Splits of 2:16/ 2:30/2:30/2:35/2:30 for the 500

1) Calistenics: 50 Pushup\50 Air Squats\50 Crunches

2) Worked 3 Stations on the Universal Stations. Warmed up with 8 Reps then add weight to get to Max 1 Rep. Arms Station Biceps = 155 lbs 4th Hole \ Bench Press Station = 210 lbs 5th Hole \ Shoulder Press Station= 150 lbs 3rd Hole

Avg HR 113/99

45 Minutes on the LifeCycle. Changed RPM and Level to make 12 Miles in 40 Minutes. Average Heart Rates at 3 Mile Splits. 3 miles avg 124; 6 miles avg 127; 9 miles avg 135; 12 miles avg 136