Biking43:34 [4] 18.01 mi (2:25 / mi) slept:6.0 weight:165lbs
First spinning workout in a long, long time....10 minute warm up and then high intensity (resistance and revolutions) to low intensity intervals of 1 minute/5 minute, 2 minutes/4 minutes, 3 minutes/3 minutes, 4 minutes/2 minutes, 5 minutes/1 minute, and a 3:34 cool down (took me to 18 miles)