WORKOUT

5:15 AM - 60 mins. of Incline Walking - 4.05 miles (133 AVG - 151 MAX HR) 369 Kcals.
Breakdown:
4.0 MPH pace with .5% to 10.5% incline(.5% increase every 1 min) = 21 mins.
4.0 MPH pace with 10.5% to 5.0% incline with(.5% decrease every 3 mins) = 36 mins.
4.1 - 4.3 MPH pace with .1 mph increase every 1 min @ 5.0% incline = 3mins.

6:15 AM - 65 mins of Running - 6.40 miles ( 133 AVG - 151 MAX HR) 500 Kcals
Breakdown:
6.0 MPH @ 0% incline for 55 mins.
6.1 to 6.5 MPH @ 0% incline with .1 mph increase every 1 min.
Cool-down: 4.5 - 4.1 MPH pace with.1 mph decrease every 1 min.

7:50 AM - 102 mins. of Spinning ~ 25 miles (130 AVG -147 MAX HR) 674 Kcals.
Breakdown:
40 mins of Spinning prior to class starting
62 mins of Spinning Class w/Tony.


CALORIE REQUIREMENTS

BMR: 1379 Kcals
TDEE: 2621
Activity Level Activity Factor
Extremely Active 1.9

15% Deficit 20% Deficit 25% Deficit 30% Deficit
2228 Kcals 2097 Kcals 1966 Kcals 1835 Kcals

Actual Calories Consumed: 2101
Cups of Water: 25

NUTRIENTS
Carbs: 311g (58%)
Protein: 105g (20%)
Fat: 53g (22%)
Fiber: 54g

Daily Deficit/Overage: (-520 Kcals)
Weekly Deficit/Overage: (-1043 Kcals)