Pre-workout weigh in was 169.6 and post-workout weight was 166.6.
My 5km bike/5km run/5km bike workout time was on track for to break 55km but I had a 2 to 3 minute run in with the Rottweiler.
My 1st leg bike of 5km including transition I did in 12:17 which was very good. The 5km run took me 30:00 which is also very good considering the 5km bike in 12:17. I started up the hill away from the Springwater trail and the Rottweiler from 48377 Conservation Line saw me and charged right at me.
He meet me about 50 meter from the property lane about in the middle of the road. By this time I had dismounted from my bike and had the dog repellent out and the bike between me and the dog.
While I wish the dog no harm and realize that he is only trying to protect the area he things he is territory I did make an attempt to get the dog with the repentant.
I figure if I get the dog it will leave me along for a while. This dog repellent is completely useless. Even at 5 meters I couldn’t get any of the spray on the dog. This is the second close encounter I have had with this dog and I have had no success in spraying it.
Even thought it took me 2 to 3 minutes to deal with the dog and get past my time was very good at 57:51. I will be looking for a better dog repellent as soon as I can find time.
Pre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA xxxc
10km bike 5km run: 57:51
Breakfast Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of fresh pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c
Lunch 480 Calories:
1 cup of water 0c
150g of prime rib steak 300c
2 cup of green beans 50c
62g (1/4 cup) of low fat yogurt 30c
10g of hemp hearts 50c
10g of chia 50c
Snacks 640 Calories:
600g stirred fruit yogurt 240c
1800g of sweet peppers 400c
1558 calorie day.