Training and Nutrition for January 1st & 2nd

One the 1st...

I was feeling pretty depleted from all the work thus far.  A lot of double sessions and no days off.  Pushing through until the next "deload week", where I'll back off the mileage and the sets on the quality workouts

Legs workout:

Barbell squats  225 x 8,7,7
Standing calf raises 130 x 15 x 3
  Superset pushdowns 60 x 12 x 3
Leg curls 45 x 15 x 2
  Superset shrugs 80 x 12 x 2
Leg extensions 90 x 15 x 2
  Superset dumbbell curls 40 x 10 x 2

Exercise bike for easy 30 minutes

Total calories = 800

Easy, flat run for 30 minutes

Nutrition 1,514 calories & 145 protein, 139 carb, 40 fat

Net calories = 714

On the 2nd...

I did my power bike workout (the first one thus far)

I warmed up for 33 minutes followed by:

Two sets of 40 seconds on 20 seconds easy 5 times.  The first 5 I did at a turn and a half, and the second 5 I did at only a turn.  It was really difficult and I can really feel it in my legs.  I was drained as it was based on the work yesterday-- especially the squats-- but I could immediately feel fatigue.

Total calories = 464

Nutrition 1,536 & 182/124/36

Net calories = 1,072