Training Day

Exercise: 3 hour endurance ride on the trainer.

First 1:30 avg HR 124, max HR 146, -1100kcal
Second 1:30, avg HR 139, max HR 160, -1400kcal (sustained intensity 5min in/out saddle)

Nutrition:
400kcal cereal
200kcal coffee and creamer
450kcal cookies
950kcal lasagne with salad and bread
100kcal dessert
1000kcal dinner
400kcal cereal
100kcal chicken

Energy balance: negative - 600kcal
intake 3400
expenditure 4000