Training Day

Exercise:

2 hour bike outdoors on snowmobile trails in Elm Creek. Moderate intensity with some hard efforts. Avg HR 135. Max HR 173. Below Zone 1, 7 min. Zone 1, 46 min. Zone 2, 54 min, Zone 3, 11min. -1609kcal.
2 hours bike on traininer Spinnervals #3 with heavy interval work followed by 1 hour light to moderate spin. Avg HR 139. Max HR 176. Below Zone 1, 1 min. Zone 1, 61 min. Zone 2, 33 min. Zone 3, 28 min. -1815 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
-500kcal

Nutrition:

Grape nuts and dried fruit 400kcal
Coffee and creamer 200kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Egg salad sandwich 350 kcal
Turkey sandwich 250kcal
French Fries 350kcal
Donuts 750kcal
Grape juice 170 kcal
Grape nuts and dried fruit 400kcal

Energy Balance: Negative -2322kcal
Expenditure -5942 kcal (2000 base and 3924 exercise)
Intake: 3620 kcal