9 PM
Bike (spin bike) 1:00:00 [4]
ahr:149 max:170
Spin bike on my own at the gym. Tried to emulate the RPM classes and based on the AHR and max, was reasonably successful.
Run (treadmill) 20:00 [3]
ahr:134 max:148
Treadmill jog -- low end of the "3" intensity.
Strength 15:00 [3]
ahr:140 max:161
Jump rope intervals followed by pushups and hip adduction/abduction w/ black band. Getting a few anxious looks because of gym closing time!