Leg bake!

Legs feel toasted tonight after a 4 hour moderate to hard spin with intervals and leg strength training.

4 hour spin (1/2 at home, 1/2 at Trailhead Bicycles) Moderate to Hard intensity with 1 hour of intervals at tempo and high intensity efforts. Avg HR 136. Max HR 162. -1750 kcal. 1st 2 hours. Avg HR 140. Max HR 178. -1850kcal. 2nd 2 hours.

Leg Strength Training:

3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)

Nutrition:

100kcal coffee and creamer
400kcal grapenuts and banana
500kcal cobb salad with chicken, chickpeas and peppers
50kcal hot chocolate
600kcal cookies
400kcal peanut butter and jelly sandwich
1200kcal beef strogonoff and rice
100kcal cranberry juice
total - 3350

Energy balance: negative -2250
intake 3350
expenditure 5600