I weighed in at 178.0 after my 6km run this morning. It is a beautiful day with the temperature at -4C, no wind, and overcast.

I pushed my self a bit this morning even those this was fasted cardio and did the 6km out in 44min 49sec. Not a great time by any means but then again I am not trying to do a fast run. Some times I had taken as much as 51min to do my 5.4km run. My 6km run was a very easy run for me even though I did it on a empty stomach and pushed myself a bit.

My 20km afternoon bike was kind of hard today, not sure why. I need to start timing it I guess. Perhaps it was the wind but it just seemed like I was lacking energy. My poor Bowflex has not been used for 3 days in a row. Seems like 6km of run and 20km of bike is as much as my body wants to do. Not sure what to do about that.

I have been listening to the Bible via my iPhone while I run, bike, and work out on the Bowflex. I made a decision earlier this week to try to listen thought the New Testament twice a month. I am in the process of doing this for the first time and I am at Gal chapter 3 already.

I started something similar about 6 or 9 months ago when I stopped listening to the car radio and instead listened to a Bible tape. I have been planning for some time to get a jack added to my stereo so I can plug in my iPhone and play mp3’s from my iPhone over my car stereo on auxiliary.

Some time back I tried one of those FM transmitters that broadcasts your mp3 player to a FM frequency and you set your car radio to the same frequency the broadcaster selects. It didn’t work very well for me so I returned it.

As I have been going to London some times up to 4 times a week I am thinking that I need to get that jack added to my stereo. The plan it is each month I listen thought the Bible twice or more I will purchase the New Testament in another version. I would love to listen to the AMP, ASV, NASB, NIV, RSV, and YLT versions.

I find that when I listen to the Bible in audio I pick up things I miss when I would read the same passage. Also it is always nice to read or listen to the Bible in difference translation. I am currently reading my morning devotions in the NASB version and I have found a lot of verses that that have a bit of a different meaning that the KJV.

Workout Protein Shake 175 Calories:
1 cup of water 0c
1 cup of skin milk 90c
22g of Whey Protein 85c

Lunch 300 Calories:
1 cup of water 0c
200g of chicken breast 200c
1 cup of spinach 40c

Workout Protein Shake 175 Calories:
1 cup of water 0c
1 cup of skin milk 90c
22g of Whey Protein 85c

Breakfast 400 Calories:
1 cup of water 0c
200g of chicken breast 200c
170 grams of cauliflower and broccoli 50c
100g of pumpkin pie 150c

Dinner 740 Calories:
1 cup of water 0c
300g wild Pacific salmon smoked 480c
1 apple 80c
50 grams (5.5 cups) of popcorn 180c

1790 calorie day.