Great day of cardio...

Totals for the day -
Time - 97:27 mins
Calories burned - 970
Calories consumed - 1,863

Daily goals -
Complete scheduled workout - done.
Drink 20 oz of water before breakfast - did not meet goal.
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Ice knee 3 times a day - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - did not meet goal.

Workout 1 - Ellipitcal - 15 mins followed by 15:03 mins on bike - 8.5 kms with 5 hill intervals.
Total time - 32.22 mins
Calories burned - 230
AHR -124/65% MHR - 169/88%

Workout 2 - Warm up - 16 mins of aerobics with a combination of -
Cross body moutain climbers
Jumping jacks
Pushups
Low pulse lunges
Squats
Planks
Boxing
Standing Fire hydrants
Wood choppers holding one 17.6 lb DB.

Treadmill - 30 mins total -
5 min walk high speed 4.6 mph
20 min run high speed of 7.0 mph
5 min walk 3.5 mph at 15% incline and 4.0 mph at 5% incline.

Bike - 13:19 mins- 8.5 kms flat ride - no intervals.
Cool down 5 min walk and stretch.

Total time - 65:05 mins
Calories burned - 740
AHR - 160/83% MHR - 186/97%

Daily Intake -
Calories consumed - 1,863
Protein - 35%
Fat - 24%
Carbs - 42%

Meal 1 - 1/2 cup of millet and 1/2 cup of buckwheat cooked with 1/2 cup of skim milk, 1/4 cup of blackberries, 1 tbsp of ground flaxseeds and 1/2 scoop of protein powder. I cup of black tea with skim milk. 20 oz of water.

Meal 3 - 1 sweet potato with 7 oz of grilled chicken breast. 1/2 apple with 5 almonds. 20 oz of water.

Meal 4 - 1 egg and 3 egg whites scrambled with 1/2 cup of mushrooms. 2 tbsp of ketchup. 40 oz of water.

Meal 5 - 7 oz of tilapia grilled with 1 tbsp of olive oil, 1/2 cup of brown rice, 1/2 cup of zucchini and 1 red bell pepper. 40 oz of water.

Meal 6 - 1/2 cup of yogurt with 1/2 cup of frozen strawberries and blueberries,1/2 cup of oatmeal/oatbran mixture, 10 almonds, 1/2 scoop of protein powder. 2 cups of red ginger tea with lemon.