WORKOUT

7:00 AM - 60 mins. of Incline Walking - 4.0 miles (103 AVG - 118 MAX HR)
Hill Training: Level 11 (2% - 8.2% incline)

8:05 AM - 35 mins of Running - 3.35 miles (131 AVG - 145 MAX HR) 239 Kcals.
5.5 MPH x 5 mins.
5.6 MPH x 5 mins.
5.7 MPH x 5 mins.
5.8 MPH x 5 mins.
5.9 MPH x 2.5 mins.
6.0 MPH x 2.5 mins.
6.1 MPH x 2.5 mins.
6.2 MPH x 2.5 mins.
6.3 MPH x 2.5 mins.
4.5 MPH x 2.5 mins. *cool-down

CALORIE REQUIREMENTS

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

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

Actual Calories Consumed: 1716 (25% Deficit)
Cups of Water: 15
NUTRIENTS

Carbs: 247 g (55%)
Protein: 73 g (17%)
Fat: 46 g (25%)
Fiber: 25 g

Daily Deficit/Overage: (-602)
Weekly Deficit/Overage: (-2365)