On the jury Keith. [img]tongue.gif[/img]
I'd never vote you out Cap.
Wednesday, April 6th
Aerobic
And I do mean aerobic. Skipped out after lunch and grabbed a recovery ride - where I keep my pace slow enough that my HR doesn't get up too high. In this ride, it only went above 147bpm on one hill (in this case, between 16 and 19 mph). To put that into perspective, my AT corresponds to somewhere around 167bpm. Did 20 miles... glad I had my tunes because it was slow going! Cool sight seen: a group of about 10 men and women in their 60s and 70s, all decked out in cool cycling duds, out riding. Not fast, but still not bad. That inspired me more than seeing the Cat2 racer with the expensive bike and matching duds who was so serious he doesn't have time for a head nod hello. Knee felt OK for most of the ride and feels OK now, but didn't really push it.
Inner hammies were sore from squats and deads yesterday, so I'm sure the ride will help.
Diet
RMR 1480
Exercise 945 (Polar estimate -prolly lower)
Diet 1595 kcals
Deficit 830
36% P (142 grams) / 24%C (103 grams)/ 40% F (69 grams) of which 9% of total was saturated.
The gram numbers are for Craig's comparisons. We are having a little trouble agreeing on kcal intake. But he wants me to be at a 35/35/30 macro breakdown.
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