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Plan to train for half-tour
Heartrate: rest 54, aerobe 160, max 177.
zones to train in:
R - keep heartrate at approx. 100
D1 - HR 120-130
D2 - HR 135-145
D3 - HR 150-160
Max - HR 160-177
21 training hours per week.
If morning HR 54-60 -> train in zone D3 or Max
61-70 -> long D1 or short D2
71 and up -> R or D1
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if i am at ideal weight i must eat 1300 kcal to stay that weight.
my eating plan:
1300 kcal, plus 200 for each hour i work out, plus 200 for each hour i work out at level D3 or Max.
example today: morning HR=62 - workout 1.5 hour at D2 - 1495 kcal
evaluation for my plans is scheduled next friday.
have a great time guys...
your life is yours alone, rise up and live it!
maud.
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1506 kkal
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Lemak: 54,42g | Prot: 104,56g | Karb: 155,63g.
Makan Pagi: Sweet or Dark Chocolate, Optimel Magere Kwark Vanille-Perzik, Whole Wheat Bread, Gekookt Ei, Perfect Fit Protein. Makan Siang: Croutons, AH Thousand Islands Sla Dressing, Mixed Vegetables (Solids and Liquids, Canned), Planters Mixed Nuts, Tomatoes. Makan Malam: Perfect Fit Protein, Apples, Alpro Soya Soja Yoghurt, Honey. Camilan/Lainnya: Jumbo Euroshopper Knapperbolletjes, Gemengde Groenten (uit Blik, Vloeistof en Vaste Stof), Bouillon Vegetable Broth. lagi...
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3114 kkal
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Latihan:
Tidur - 8 jam, Istirahat - 14 jam dan 30 menit, Bersepeda (Sedang) - 21 km/jam - 1 jam dan 30 menit. lagi...
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