020409 - Lift-Bike-Run

I went to the gym Wednesday evening to lift, bike and run.  I had a week away from the lifting so I was ready to get back at it.  I did the squats on the smith machine with 65 lbs on each side and I did the step ups with 40 lb dumbells.  When doing the superset, my HR hit a max of 183.  I then did lunges while holding onto a 45 lb dumbell over my head and 9 sets of crunches.  Overall, I felt really strong while lifting, but I still feel some pain on the superset.  My average HR during the lifting was 137 and I was surprised by that because I did the whole routine in under 35 minutes.

Once I finished, I jumped on the bike for a 15 min spin at a cadence of over 90 rpms.  My HR stayed around 135 on the bike.  I then jumped on the treadmill, set the incline to 1% and ran for 30 minutes at an 8:30 pace.  I felt really good on the run and was happy to see that at this pace and incline, my average HR stayed at around 147.  Overall, my average HR on the bike/run was 141 and my max HR was 164.