Today was a hard workout day. Started off the morning with our first swim practice in 2006 accompanied by Duncan and his pull bouy of death. Then off to Spin class where Dina worked us hard on the leg strength -- then bricked it with a 3 mile race pace run on the treadmill.

Swim Practice 2700 @ 01:00:00

Spin Class @ 00:50:00
139a, 159m

3 Mile Race Pace Run @ 00:25:00
160a, 173m