Mar 05

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.

030509 Body Fat PercentMy 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.

030509 BreakfastBreakfast 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

BCAA ShakePre-Workout Shake xxx Calories:
1 cup of water 0c
11g of Xtent BCAA xxxc

10km bike 2.5km run: 49:52

Post Workout ShakePost-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

030509 LunchLunch 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

030509 DinnerDinner 600 Calories:
1 cup of water 0c
3 pieces of vegetarian pizza 600c

1898 calorie day.

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