WORKOUT

6:00 AM - 60 mins. of Elipical- 5.8 miles (103 AVG - 117 MAX HR)
Resistance # 8 - Ramp # 10 for 10 mins.
Resistance # 8 - Ramp # 11 for 10 mins.
Resistance # 8 - Ramp # 12 for 10 mins.
Resistance # 8 - Ramp # 13 for 10 mins.
Resistance # 10 - Ramp # 14 for 10 mins.
Resistance # 12 - Ramp # 15 for 10 mins.

7:05 AM - 65 mins of Running - 6.15 miles (132 AVG - 147 MAX HR) 448 Kcals.
5.5 MPH x 20 mins.
5.6 MPH x 10 mins.
5.7 MPH x 10 mins.
5.8 MPH x 5 mins.
5.9 MPH x 5 mins.
6.0 MPH x 5 mins.
6.1 MPH x 5 mins.
6.2 MPH x 3 mins.
4.5 MPH x 2 mins. *cool-down

5:20 PM - 73 mins. of Spinning w/Mike ~ 19 miles (125 AVG - 157 MAX HR) 457 Kcals.
Total Distance: 32 KM
Great Workout - Mike incorporated a couple of Anerobic intervals. They were intense..but great!

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: (% Deficit)
Cups of Water: 24
NUTRIENTS

Carbs: g (%)
Protein: g (%)
Fat: g (%)
Fiber: g

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