WORKOUT

6:00 AM - 60 mins. of Incline Walking - 4.0 miles (103 AVG - 118 MAX HR)
Hill Training: Level 10

7:05 AM - 65 mins of Running - 6.2 miles (133 AVG - 148 MAX HR) 452 Kcals.
5.5 MPH x 10 mins.
5.6 MPH x 10 mins.
5.7 MPH x 10 mins.
5.8 MPH x 10 mins.
5.9 MPH x 10 mins.
6.0 MPH x 2 mins.
6.1 MPH x 2 mins.
6.2 MPH x 2 mins.
6.3 MPH x 2 mins.
6.4 MPH x 2 mins.
6.5 MPH x 1 min.
6.6 MPH x 1 min.
4.5 MPH x 3 mins. *cool-down

5:20 PM - 70 mins. of Spinning w/Mike - 18.6 miles (125 AVG - 152 MAX HR)438 Kcals.

CALORIE REQUIREMENTS

BMR: 1370 Kcals
TDEE: 2318
Activity Level Activity Factor
Moderate 1.55

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1970 Kcals 1854 Kcals 1738 Kcals1623 Kcals

Actual Calories Consumed: 1691 (30% Deficit)
Cups of Water: 21

NUTRIENTS

Carbs: 247 g (57%)
Protein: 104 g (24%)
Fat: 35 g (18%)
Fiber: 35 g

Daily Deficit/Overage: (-627)
Weekly Deficit/Overage: (-1763)