Tuesday... Spinning/Running

Okay, today was spinning at 1100, running a mile immediately afterwards total mile time 8.30, I've decided that probably the best way to approach this is to increase my cardio endurance factor. After my benchmark day, I've noticed that I was maintaining a HR between 160-170 for the entire event. Taking this to the next level, I continue to train and push my HR and train my body to maximize recovery times. This means that spinning and running need to maintain 160-170 HR for the duration of the event, unless there is a decreased load i.e. downhills, and my body needs to maintain cadence and recover during these times. I also use a little trick from shooting to reduce HR, which has been working well. Oh, yeah, monday was a complete day off.