B2S1 (Back 2 Square 1)

today i started my work out on the gym,

I decided to do a 50mins H/L spin follow by a 2km run on the treadmill

result:

Bike
time: 50mins
distance: 28km
calories: 290
heart beat: 140
average speed: 35km/hr

selection on the high/Low spins, I did a 50mins, when gears is low, rpm 115, high gear at 75rpm. good breathing on the first 20mins of the spin, after that, I started to cough. I notice that my leg is not as strong, not very comfortable on the seat also. the week of slacking really taken some part of my physical fitness. but anyhow, I am glad i had done this spin, a pool of my sweat on the bike, aiyo, paisieh leh. hehe

Run
Time: 13mins
Distance: 2km
Heart beat: 150
average speed: 8.5- 9km/hr

I started out slow, despite a little tired on the leg after the spin. breathing is fine and after a while, the leg got use to it. I remember, small step, fast cadences. i manage to complete the distance. I decided to stop after 2km, even though i knew i still had some left. went off for the steam room and bath. I felt good today.

went to ICA and collected my new IC. hmm not bad, I ask the counter when will be the next time, she said maybe 50s loh. told me if your IC is already 10 year old, the ICA will ask you to change. some ppl want to change, cannot change, while some dun wan to change, can change.

I dun mind changing mine :)