exercise

10 minutes
8mph/13kph = 50
7mph/11.3kph = 50
6mph/9.7kph = 40
5mph/8kph =35
4.5mph/7.3kph = 30
4mph/6.5kph =20


30 minutes
7mph/11.3kph = 150
6mph/9.7kph = 120
5mph/8kph =100
4.5mph/7.3kph = 90
4mph/6.5kph =60

10mins 4k/6.5mph   20
30mins 4.5/7.3        90
10min 5/8                35
40 mins 4.5/7.3       120
=250 in 1hr 1/2

1hr 1/2 (4.5m/7.3k) = 270, 2hrs =350, 2+1/2hrs = 440

superworkout
20mins 6m/9/7 =80
(+ 10 mins 4k/6.5 = 20      =100 in 30mins)
(+ 40 mins 4.5/7.3 = 120   = 200 in hour)


finish at 5.15pm or 5 for shower
bus at 17.45
 

wed 2hrs 350   4days 3hrs=500  850 cals/ week