The Chairman's Fitness Challenge Blog

As of April 2010, here is some information on my routines...

Cardio:
Spin/indoor cycling

Typically, 2-3 spin classes/week, each 50 minutes long including cooldown stretches.  Incorporates strength training, speedwork ,and intervals in one huge sweaty mess.  My gym uses the Les Mills "RPM" program, and there are probably four or five great instructors I cycle through depending on when I can get a class in.

Treadmill/Dreadmill/5km training
I still have it in my head that I'd like to run a 5k race this year, so once or twice a week I try to do about 5km/3miles on the treadmill.  I'm running at a pace between 9-10 minute miles, varying terrain (random incline) and still need the occasional break to get my heartrate down (it has hit 160 during the run).  After a 5 minute warm-up, I can do 3.1 miles in about 33 minutes and I am bound and determined to get that under 30.  The master plan includes running outside, mapping routes on mapmyrun.com  to get accurate distances.