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The (Two) Week(s) in Workouts (2/27/12 – 3/11/12)

03/11/2012

Monday
AM Stationary Bike 60:00/16.9 miles (10:00 warm-up @ level 4, Intervals @ level 3 3:00 RMP = 90’s/1:00 RPM > 110 x 12, 2:00 cool down @ level 4), Bicycle Crunches x 200, Low plank w/leg raise 2 x 0:60, Decline low plank 2:00
PM Spin @ Cycledelic 50:00/15.0 miles + 11:00 warm-up/cool down

Tuesday
AM Upper Body Weights 35:00, Low planks 5 x 0:60
PM Stationary Bike (Ride in the Park level 10) 60:00/17.2 miles, Low planks 5 x 0:60, Quad Lifts each leg x 50, Calf Raises x 60

Wednesday
Stationary Bike (level 4) 35:00/10.1 miles, Sit-ups w/3lb dumbbell x 230, Low Plank 0:60, High Plank 0:60

Thursday
AM Spin @ Cycledelic 52:00/15.0 miles + 10:00 warm-up/cool down
PM Cardio-Tone Circuit (Stationary Bike level 4 5:00/1.4 miles, Upper Body Weights 5:00, Stationary Bike level 4 5:00/1.4 miles, Abs 15:00) x 2, Low Plank 3 x 0:60

Friday
Run w/Double Jog Stroller 4.55 miles/49:17, Abs 10:00, Low Plank 2 x 0:60

Saturday
Rest

Sunday
Rest

Monday
Rest

Tuesday
Spin @ Cycledelic 51:00/14.5 miles + 12:00 warm-up/cool down

Wednesday
AM Run w/Double Jog Stroller 3.65 miles/37:25, Sit-ups x 200, Quad Lifts each leg x 50, Calf Raises x 100, Jumping Jacks x 100, Low Planks 3 x 0:60
PM Spin @ Cycledelic 55:30/18.8 miles + 10:00 warm-up/cool down

Thursday
Stationary Bike (level 3) 30:00/8.1 miles, Upper Body Weights 30:00, Side Plank each side 0:60, High Plank 0:60, Reverse Plank 0:60, Low Plank 0:60

Friday
AM Stationary Bike (Ride in the Park level 10) 60:00/16.9 miles, Low Plank 3 x 0:60
PM Gym – Stationary Bike (Hills Plus level 6) 30:00/8.97 miles, Upper Body Weights 30:00, Low Plank 0:60

Saturday
Gym – Run/Treadmill (incline 1) 35:00/3.25 miles, Lower Body Weights 25:00, Planks 3 x 0:60, Sit-ups w/3lb dumbbell x 50

Sunday
AM Spin @ Cycledelic 52:00/15.6 miles + 8:00 warm-up/cool down
PM Gym – Stationary Bike (Hills Plus level 6) 30:00/9.05 miles, Upper Body Weights 30:00, Low Plank 0:60

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