Exercise:
3 hour moderate spin with 5 minute tempo intervals at VT. Avg HR 135. Max HR 176. -2600kcal.
Nutrition:
400kcal grape nuts and dried apricots
100kcal coffee and creamer
500kcal chicken ceasar salad with extra veggies and chickpeas
400kcal crossaint rolls
600kcal yogurt
500kcal steak
200kcal asparagus with sauce
2700kcal total
energy balance: negative -1400kcal
intake 2700kcal
expenditure 4100kcal (1500base+2600exercise)
Preparation and Training for the 2007 RAAM
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