Training Day

Exercise:

3 hour, 318 Cafe ride with Jim, Chad and Patrick. Cold but tolerable temps. Felt great on this moderate intensity ride. Avg HR 139. Max HR 186. Below Zone 1, 6 minutes. Zone 1, 25 minutes. Zone 2, 93 minutes. Zone 3, 60 minutes. Above Zone 3, 3 minutes (thanks Chad).

Nutrition:
400kcal Grape nuts and banana
150kcal Coffee and creamer
500kcal Cherry, Mango and Maple cobbler (Birchwood cafe...yum!)
800kcal Scrambled egg sandwich with sausage (318 cafe...end of ride nirvana)
50kcal Salad greens
480kcal cookies
800kcal Chicken, rice and cheese hotdish
50kcal Brocolli
100kcal Orange and Kiwi
100kcal Grapefruit
100kcal Orange juice
300kcal Cereal
500kcal more Chicken, rice and cheese hotdish
4030kcal total

Energy Balance: Negative - 1185
Intake 4030kcal
Expenditure -5215kcal (2000 base + 3215 exercise)