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Heading out to purchase clipless pedals for the spin bike. Set up the equipment for riding in front of the TV, HR monitor, hydration, etc.

Let's make Halloween a target recovery date.

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ADDENDUM --

Purchased M-520 Shimano SPD pedals. $75 -- For the Schwinn Evolution spin bike.

Set the release on the clips to 10 detentes over the bottom end stop.

Now I have SPD clipless for the road bikes, and the same shoes work for the spin bike. These shoes, size 46, fit my feet. My previous shoes were size 44, and a bit tight these days. Mounted my Schwinn 564 stock road bike saddle in place of the padded stock saddle, better ergonomics. Rotated the seat bracket on the post 180 degrees forward so that the fore/aft adjustments put the seat were it needs to be over the bottom bracket.

Moved stored items out of the garage, back into the tack room. Moved the spin bike into the front room. Set up the HRM, and then 15 min. riding:

11/4/2012 -- 6 PM

Take 5 min to warm up to 120 bpm. Then 5 min. riding about 130 bpm, 5 min. cool down back to 120 bpm.

Protein shake: 8 oz skim milk, strawberry, banana, yogurt, whey protein.

Then again this AM:

11/5/2012 -- 10 AM

5 min. to 120 bpm, 5 min. to 10 min / 13 min. 130 to 141 peak. Recover to 120 at 15 min.

Protein shake.

Weight: 227.8 28%
BP -- 129/76 89 bpm post ride.