Wednesday - March 14

Bike

Strength

Assist pull ups with Bands
All weight tasks also with Bands

Calories: 1682 From fat:659.74 (73.86g, 39.22%), From Carbs:527.88 (132.96g, 31.38%), Protein:494.38 (124.52g, 29.39%)
Calories out: 3548 From lifestyle:2602, From activities:946, Net loss:-1866
Health data: Sleep: 2 Stress: 2 Fatigue: 2 Hours slept: 4 Overall Workout: 3

Tuesday - March 13

Arrived Amsterdam this morning, will be back in NBO around 2100 tonight. No work out today either.

Calories: 313 From fat:49.1 (5.54g, 15.69%), From Carbs:247.12 (62.68g, 78.95%), Protein:16.77 (4.25g, 5.36%)
Calories out: 2632 From lifestyle:2632, From activities:0, Net loss:-2319
Health data: Hours slept: 7

Up early traveling all day HSV to ATL to DC to Amsterdam. Stretching on the flight, but that's about all.

Calories: 2284 From fat:913.86 (100.27g, 40.01%), From Carbs:934.67 (230.75g, 40.92%), Protein:435.47 (107.51g, 19.07%)
Calories out: 2632 From lifestyle:2632, From activities:0, Net loss:-348
Health data: Hours slept: 7

Swim

Swim felt good, pool 85 degree
No special intervals, just distance today

Calories: 1205 From fat:542.89 (54.53g, 45.05%), From Carbs:396.41 (89.59g, 32.9%), Protein:265.71 (60.05g, 22.05%)
Calories out: 3085 From lifestyle:2590, From activities:496, Net loss:-1880
Health data: Hours slept: 7

Run

log distance, gentle pace. 1 KM track with a couple steep grades. Left hip flexor tight, will need to do more stretching prior to long runs

Calories: 968 From fat:277.96 (28.54g, 28.72%), From Carbs:519.78 (120.07g, 53.7%), Protein:170.26 (39.33g, 17.59%)
Calories out: 3301 From lifestyle:2589, From activities:712, Net loss:-2333
Health data: Hours slept: 7

Sport #1

chest & back
Ab ripper

Sport #2

chest & back
Ab ripper

Calories: 848 From fat:246.02 (27.67g, 29.01%), From Carbs:491.87 (124.45g, 58%), Protein:110.11 (27.86g, 12.98%)
Calories out: 3266 From lifestyle:2581, From activities:685, Net loss:-2418
Health data: Hours slept: 7

Run

Gentle 5 mile run on treadmil. No complications. 4 min walk time total (Seattle)

Bike

Slow cool down after the run (gentle reverse brick) No complications. Maintain 80 RPM, bumped up to 100 for 2 min interval x 3
Bike machine (Seattle)

Calories: 2300 From fat:892.94 (89.72g, 38.82%), From Carbs:1043.64 (235.94g, 45.38%), Protein:363.42 (82.16g, 15.8%)
Calories out: 2999 From lifestyle:2263, From activities:737, Net loss:-699
Health data: Hours slept: 7