012109 - Swim, Lift, Bike, Run

This past Wednesday I hit the pool in the morning and swam 2200 yards in 45 minutes.  I was very tired from the long weekend project and I was not ready to get up early for a workout prior to work.  I did about 10 x 100s trying to keep my time below 1:30s and did so successfully.  After work, I went back to the gym for the lift, bike, run session.  The weights were tough, but I got through it easier than last week.  I completed my squats with 130 lbs plus the smith machine bar.  I held onto two 40 lbs dumbbells for the step ups and use 70 lbs plus a bar for the lunges.  During the lifting portion, my max HR was 181 and my average was 133.  After the lifting, I hoped on the bike for an easy 15 minute spin and then ran about 3.5 miles in 30 minutes.  My max HR on the run was 154 and my average HR was 148.