Training Day

Exercise:
1 Hour Moderate indoor spin. 2 x 10 minute tempo efforts. Avg HR 137. Max HR 170. -800 kcal

2 Hour Light to Heavy indoor spin with 45 minutes of heavy interval and tempo work (Spinervals 3 - Suffer O Rama) thanks Neil! We all enjoyed your Christmas Present! Avg HR 130. Max HR 177. Below zone 1-28 min, Zone 1-52 minutes, Zone 2-13 minutes, Zone 3-26 minutes, Above Zone 3-1 minute. -1600 kcal

Strength Training:
3x10 Squat 65%RM
3x10 Calf Raise 65%RM
3x10 Hamstring Curl 60% RM
3x10 Good Morning (light)
3x10 Bench Press 60% RM
3x10 Seated Row 60% RM
3x10 Lat Pull Down 60% RM
3x10 Shoulder Press 60% RM
3x10 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable

Nutrition:
Grape Nuts and banana 400kcal
2 coffee with creamer 200kcal
Asian Chicken Salad with veggies 500kcal
Chips 200kcal
3 Cracker Cookies 100kcal
Veggie, meat and noodle soup 400kcal
Apple 50 kcal
Gatorade 200 kcal
2 Clif Bars 500kcal
Veggie, meat and noodle soup 500 kcal
3 rolls with marg 450 kcal

Other: Eh?