Training Day

Exercise:
Bike on Trainer. 1 hour light to moderate steady state. Avg HR 133. Max HR 151. Below Zone 1, 7 min. Zone 1, 19 min. Zone 2, 40 min. -850 kcal.

Spin Bike 1.5 hours. Moderate to Heavy with tempo intervals. Avg HR 146. Max HR 173. Below Zone 1, 3 min. Zone 1, 14 min. Zone 2, 56 min. Zone 3, 25 min. -1517 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
5 Leg lift with resistance ball pass
2x30 sec. Plank

Nutrition:
Grape nuts and dried fruit 400kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Hot chocolate 50 kcal
Turkey sandwich 250 kcal
Pizza 750 kcal
Cookies 450 kcal
Cereal and milk 400 kcal