Morning weigh in was 173.6 and my post-run weight was 171.8.
171.8 is a new low for me and it was very hard for me to break out of the 172/173 range. I think I have been in the 172/173 range for over a week.
My body fat percent is down to 18.8%.
I changed up my workout as I just keep on hanging around at 172/173lbs. Margo (another serious runner) says she thinks I am at a plateau and recommended I mix up my run and bike. So today I did a 4.82km bike (17:02 139bpm av), 2.61km run (16:25 154bpm av), and 4.76km bike (16:22 142bpm av) one right after the other for a total time of 49:52.
I plan on working on getting my change over times down, see if I can do something about that Rottweiler I bike by, and pick up time on my run and bike.
I had a run in with the Rottweiler on Conservation Line so that slowed me down some. The Sabre Dog Repellent I bought is useless unless the dog is two feet from you. I dismounted and put the bike between me and the dog when I say him running at me full speed. I sprayed at the Rottweiler 3 times but he just jumps back. John told me he has had to spray him with dog repellent so it seem the dog knows what it is.
I am concern with the Rottweiler knocking my bike over as I have clip in shoes that are not easy to unclip from the pedals. It’s pretty easy to knock a clipped in rider over.
I will be calling the OPP and making a second complaint. I had made a complaint with the OPP back in Feb the 3rd. I am also considering sending the owner a letter and letting him knew he needs to obey the law and get his Rottweiler on a leash or I will ask the district to deem the dog a dangerous dog and fee him.
After my first couple of run ins with the dog I moved my run so I don’t run by the dogs home. I drive by the dog and then about 500 meters up I start my run. Now that I am biking out to where I start my run I will need to drive by the dogs home twice. So I am not looking for a run in with this dog but I want to run around the Springwater park and I like the hills which are good for strength building in my run.
Breakfast 475 Calories:
1 cup of water 0c
100g strip loin steak 200c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
170g (1 cup) of broccoli 40c
Pre-Workout Shake xxx Calories:
1 cup of water 0c
11g of Xtent BCAA xxxc
10km bike 2.5km run: 49:52
Post-Workout Shake 358 Calories:
3 cup of water 0c
1 cup of mixed berries 70c
200g of fresh pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c
Lunch 465 Calories:
1 cup of water 0c
100g strip loin steak 200c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
170g (1 cup) of cauliflower 30c
Dinner 600 Calories:
1 cup of water 0c
3 pieces of vegetarian pizza 600c
1898 calorie day.
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