Feb. 29,2012 Wednesday..Final day

213
No ride to workw
Bike 8 miles from 7:45-8:36pm to Claus via Floyd, breeze from W by SW,  speed w/ wind 15mph, against 9-10
48 degrees

Drank coffee

H20
6 home
16 by 4:40
16
16
10

Breakfast: 1 bowl cereal

1 banana
1 serving (carrots, celery, small tomatoes, broccoli at cabinet)
1 serving mandarins (2)
1 serving watermelon
2 mixed fruit
1 from dinner stew
1 carrots/celery
1 tomatoes
1 strawberries

Feb 28 Tuesday

213
8 miles to work
10 miles home wind from south
H20
18 home
16 work
16
16
1 v8 2 orange
1 watermelon
2 banana
1 strawberries
2 raisins
1 carrot
1 Dinner curry pork vegetable carrots broccoli onions pepper

Book on posture: 3 points

1 stretching

Feb. 27 Monday

213.5

8 miles to work via Rumble-Carver-Virginia
10 miles to home: 2:30pm 58 degrees, via Carver/Standiford-trail

H2O
12 hm
16 by 11:00
16


1 serving cereal = 5 fiber

Nuts

1 V-8
1 raisins
2 fruit
1 melon
1 tomato
1 serving strawberries
1 banana

Feb. 26 Sunday

215
18 mile ride: Bangs, Dale near mall...fairly cool, little wind

16 hm
16
16
16


1 banana
2 fruit salad
5 servings dinner salads 
1 V-8
1 serving mandarin/strawberry


1/2 c bran cereal = 6 fiber
servings mac & cheese
3 chicken wings

Feb 25 Saturday

213
No exercise....conference day

H2O
18
16
16


1/2 c bran cereal greakfast

2 cantalope/melon/muffin breakfast at Gregori
3 fruit from home
1 green salad
1 V-8
1 carrot/celery at St. Stan's 
1 apple
1 tomato

1 lunch sandwich at Gregori 
2 slice bread/p butter

BEER! at St. Stan's after ETC....chicken wings

Feb. 24 Friday

214.5

6 miles
12 miles home via Dry Creek/Claus: easy, warm

H2O
18 hm
16
16
8


1 orange
1 mandarin (2 mini)
1 V-8
1 snack raisins
1 apple
4 servings lettuce/tomato dinner salad
1 serving from dinner stew

1 bowl cereal (6 fiber)

1 serving potato salad: lunch
1 serving mac & cheese: lunch
2 slice bread

Feb. 23 Thursday

214.5
6 miles, nice weather
8 miles home (72 degrees)

H2O
18 home
16 by 12:15
16
8

1 banana
1 apple
2 fruit salad at lunch
1 serving mandarins (2 mini)
1 serving carrots
1 tomato
1 serving celery
1 V-8


Breakfast: cereal = 3 fiber

Nuts = 3 fiber
Odwalla bar salt sweet = 6 fiber
Lunch 2 servings potato salad

Dinner:
potato salad, macaroni & cheese

Feb. 22 Wed....Final week

214.5

6 miles
12 miles via Dry Creek/Claus

H2O
24 hm
16 by 11:22
16 by 2:15
8

1 banana
1 raisin snack box
1 orange
1 apple
1 from pasta/carrot/veg soup
1 V-8
2 fruit salad
1 celery
1 tomato

1 egg
1/2 c bran
1 Odwalla protein bar (4 fiber)
3 servings potato salad
3 slices bread w/ peanut butter


Nuts & Corn nuts

Feb. 21 Tuesday

214

6 miles to work
10 miles home via Dry Creek, Claus

H20
18 home
16
16
16


1 V-8
1 orange
1 banana
1 from Subway sandwich lunch (tuna, tomato, lettuce)
1 raisin snack
1 from pasta soup (dinner)
1 from potato salad
1 orange
1 mandarins (2)
1 carrots

Feb. 20 Monday (Holiday)

213
6 miles easy, fast via Coffee school
H2O
6
6
16
16
8
8

2 raisins (w/ oatmeal breakfast
1 orange
2 fruit salad
1 V-8
1 from lunch pasta w/ veg soup
1 fruit salad w/ dinner: potato salad, sausage
1 tomato
1 carrots

Feb. 19 Sunday

213.5

8 miles: Sylvan Meadows.  Sanders School
1 stretching

H2O24
16
16
16

Breakfast: 3 eggs w/ 2 slice bread

4 fruit blended (banana, apple, celery, 2 mandarins, milk, honey)
1 from lunch pasta veg soup
3  from Dinner: beef chuck roast in crock pot with roasted vegetables, potatos, + a baked potato(5 fiber)
1 mandarins (2 mini)
1 fruit salad

Feb. 18 Saturday

214.5
14 mile ride: Coffee, Claus

H20
6
6

16
16
16


4 mixed pear, tomato, banana, mandarins
1 celery
1 carrot
3 from stew
1 serving mandarin tangerines (2 mini)
1 prunes

nuts

Breakfast: 2 slice french toast

Dinner = steak+vegetable stew

2 bowls cereal

Feb 17 Friday

Sick at home
10 miles to S.Coffee Fire station, Sanders School, Claus
Used Mapmyride and Runkeeper simultaneously


H2O
12 home
16
16
16

breakfast = 3 eggs w/ 2 slice bread

4 servings (tomato, mandarins, pear, banana
2 from soups
1 V-8
2 mixed fruit
1 serving celery (3) w/p. butter

1/2 c bran cereal
Lunch
lentil soup, pasta+veg soup(2)

Feb. 16, Thursday

216

6 miles to work...cold, clear, no wind!
6 miles home at lunch, light wind, warm

H2O
12 hm
16 by 11:23
16 by 1:30


2 bananas
1 serving mandarin tangerines (2 mini)
1 serving carrots
1 serving mixed fruit
1 serving from lentil soup
2 serving from noodle/carrot/spinach soup

Nuts


Lunch: sandwich from Deb.

Dr. Visit in Ceres

Dinner:

Feb. 15 Wednesay

216.5

6 miles to work, cold, clear
6 miles home at lunch: strong cold wind from NW...ugh!


H2O
18 hm
16  
20
Breakfast
1 C cereal 6-8 fiber

1 mixed fruit salad
1 V-8
1 banana
1 serving tangerines (2 mini)
4 miced fruit
1.5  mixed fruit
1 serving raisins



Nuts

Tuesday Week 2

Feb. 14 Tuesday

216

6 miles to work
6 miles home at lunch


H2O
12 home
16 by 10:35
16
16 at home
8


1 C cereal=8 fiber
1 Odwall bar = 5 fiber

Nuts


1 orange
2 serving tangerine (4 mini)
1 V-8
1 Lunch: pea soup(carrots) and lentil soup w/Turkey sausage/spinach & 2 slices bread
5 dinner salad, large

Feb. 13 Monday

216

8 miles to work via Floyd-Tully-Kearney-bike path-DMV: chilly, cloudy, wind from NW
10 miles home via dry creek-Claus-Floyd: cool, no wind!


H2O
12 Hm
16
16
8

Breakfast 2 eggs, 1/2 C bran cereal = 14 fiber

1 V-8
2 tangerines (4)
1 orange
5 from salad
1 raisins

Lunch: 1 serving lentil soup/turkey sausage
Nuts

Dinner: very large salad + 3 slices bread w/ p.butter

Feb. 12 Sunday

215.5

14 miles at 5:20pm to S-Coffee, Sanders school

H2O
16, 16 by 12:30
16
16

Breakfast: 3 eggs, 2 slices bread

1 banana
1 tangerines(2)
1 orange
2 grapes
1 apple
1 tomato

dinner
1 Lentil soup w/spinach
1 Pea soup w/ carrots

Feb 11 Saturday

217

8 mile bike ride in morning to Claus, Orchard Supply
12 mile ride in afternoon to Claus, Orangeburg, along Briggsmore canal

H2O = 64 oz

2 servings raisins breakfast
1 pear
1 orange
2 serving tangerines (4 small)
2 grape servings
1 banana
1 V-8


breakfast=2 servings oatmeal

lunch = chili (2 servings)

eve = cereal (6 fiber)
2 slice bread w/ p butter

Feb. 10 Friday

No ride: CTO kickoff


1 pear
1 orange on the drive to Sac
6-7 great lunch salad
3 grape servings in car driving home

H2O: 64 oz

Feb 9 Thursday

217

6 miles to work
10 miles home via bike shop on Syvan Ave.

H2O
24 home
16 by 11:38
16
10 home


1 banana
1 box snack raisins
4 green salad  Women Wear Red Luncheon
1 banana
1 tomato (from pizza)
1 beans/corn from chili
1 orange

1 bowl chili w/ beans/corn
3 slices bread
3 slices homemade tomato pizza

Feb. 8 Wednesday

217
6 miles bike to work, college-Virginia, foggy, used backpack, missing screw on rack
14 miles to UPS after work
H2O
12 AM
16 Cabinet mtg
16 by 12:45
20 eve on way home


1 grapes/strawberries, cabinet
3 sm tangerines
1 box snack raisins
2 banana
2 tomatoes
1 V-8
soup & chili




1/2 c bran w/ milk = 14 fiber
1 c popcorn, cabinet
2/3 c mixed nuts = 5 fiber
1 Clif bar
1 large bowl chili/beans/corn/rice
1 bowl lentil/tomato soup

Feb 7, 2012 Tues

216
No bike ride
H2O
18 hm
16 by 11:20


1 large banana
2 small orange/tangerine
1 V-8
1 box raisins
 3 Veg/Lentil soup
1 pear
1 hm grown orange
1 snack bag carrots


1/2 bran cereal (14 fiber)
1/4 c. almonds (3 fiber)
Lunch: 1 bowl chili (corn/beans)

Feb 6 Monday

217
6 miles to work: College-Virginia
6 miles home

H2O
6 hm
16 by 11:40am
16 by 3:30
16 eve
10 eve



1 V-8 juice
1 large banana
1 apple snack bag
3 small orange/tangerines
1 box snack raisins
1 hm grown orange
3 from lunch & dinner



1/2 cup bran = 14 fiber
1 chili w/beans, corn lunch
Large bowl chicken/beans/corn (servings veg)

Feb 5 Sun

14 miles Claus hwy132, Dry Creek trail, Oakdale Rd

H2O
6x2 am
16 on bike
16
16


2 serving oatmeal - 8 fiber
1 Luna bar= 4 fiber
4 chicken wings

3 Serving raisins
1 1/2 grapes
2 servings veg in Large bowl turkey chili w/ beans rice corn
3 small orange/tangerines
1 snack bag carrots
1 banana
1 hm grown orange

4 podcasts

Feb. 4 Saturday

220
6 miles bike S-Coffee school

18 = 6X3 AM
16 Acadec
16 hm
16 hm

1 banana 1 serving Kashi breakfast
2 grape
1 orange (home grown)
2 veg in chicken/rice stew (beans, tomato)
1 V-8
2 tomato
1 snack bag carrot
1 serving nuts
1/2 c bran

2 slices bread 1 w/ p.butter

Friday, Feb 3

6 miles to work...about 4.5 via Downey, then to DMV
1 stretching
6 miles home

H20
12 home
8 board rm
16 at 11:45

1/2 c bran cereal
breakfast burrito

1 V-8
2 sm oranges
1 serving raisins
4 green salad Acadec
2 grape

Feb. 2 Thursday

6 miles bike to work via college trail
6 miles to home past tripps

1/2 cup bran = 14 g fiber

2 tomatoes
2 servings carrots/celery
1 banana
Large bowl chicken+tomato+bean+olive
1 sm orange
1 bag carrots
Dinner lentil soup
4 slice bread (1 w/ p butter)
1 homegrown orange




H20
18 at home AM
16 during CPR class
16 by 3:55
14 at home

Feb 1, 2012 Wed: Fitness Day 1

6 miles bike with Tom to work
1 mile walkout
6 miles bike home at 4:00

H2O OK for 64
Fiber OK
10 fruits/veggies