Spinning 45:00 
ahr:141 max:151 shoes: Forte CR310
Easy, steady effort. Got some reading done as well.
Running (Treadmill) 35:02  6.3 km (5:34 / km) +126m 5:03 / km
ahr:144 max:155 shoes: Adidas Supernova Cushion 6
With the legs already warmed from spinning, I skipped the walking warm up this time and only ran for 30min.
5min cool down @4.5mph
All at 2% incline, 417c.
The first 15min felt nice - breathing easy, I actually felt lightfooted! Once the pace increased, not to much. But HR looks better.
Stretching warm up/down 10:00 
Strength 1:00:00 
PT Exercises, plus ankles, core, and arms.