Training Day

Exercise:
2 Hour skate skiing at Elm Creek with Neil and Tom. Moderate effort with 3 ~2 minute time trials. Fastest lap on the back loop was 1:51! Thanks for the motivation Neil!!! ~1200 kcal

30 minute light spin on the trainer followed by strength training ~200 kcal

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass

2 Hours of Moderate to Heavy indoor spin with 45 minutes of heavy interval and tempo work (Spinervals 3 - Suffer O Rama) Avg HR 129. Max HR 167. Below zone 1-20 min, Zone 1-60 minutes, Zone 2-23 minutes, Zone 3-13 minutes, Above Zone 3-0 minute. -1600 kcal

Nutrition:
400 kcal Cherios and banana
400 kcal Grape Nuts and mixed dried fruit
200 kcal Coffee and creamer
500 kcal Lasagne
150 kcal Roast Beef
200 kcal beef, veggie chinese food
400 kcal hash browns
600 kcal cookies
200 kcal gatorade
800 kcal chili and chips
200 kcal beer