Feb 16 2012: Smoke on the Water

Another 4am start – I think we’ll take that as read from now on?

The smoke haze has spread to the SE suburbs now, so the day started with scenes that would look at home in a sci-fi movie…

Was an even thicker haze over the Swan River and Kings’ Park, as I enjoyed a 3km stroll once more. If I keep this up I’ll soon be walking to work from my house! (about 35km, so I’m only kidding).

Food:
Breakfast: 1 slice dry toast with vegemite (pre-gym) 2 multigrain weetbix with skim milk
Mid-morning: 1 banana (sliced), natural yoghurt, handful of raw almonds, raw walnuts, sunflower seeds, pepitas and pine nuts
Lunch: MYO Sandwich (wholemeal bread, chicken, onion, jalapenos, olives, snow pea sprouts, lettuce, balsamic vinegar)
Mid-afternoon: Banana
Dinner: Salmon, hand-cut oven-baked chips, corn on the cob, peas

Drink:
Plain, filtered water: 3000ml
1 orange juice (200ml approx)
1 long macchiato – no sugar
1 glass milk

Activity:
Gym (details below)
2.8km walk along river to office
Down stairs level 8 to ground x 3
Up stairs level 1 to level 8 x 2
Step count: 13482

Gym:
5 minute warm up on bike – 1.747km
1000m row (100/100 intervals) – 5m 28s
Stretching and recovery
500m row – 2m 23s
Stretching and recovery
500m row – 2m 19s
Stretching and recovery

Physical, Mood etc.:
Morning – Woke up at 3:57 and had to make a small effort to get up as I felt tired.
Lunch – Feel great – slight ache in hips and knees
Night – Feeling a lot brighter than first thing this morning. Definitely in bed about 10 tonight though!

Notes:
Meant to go to bed about 10pm last night, got caught up with stuff and ended up in bed almost an hour later. Will need to watch that – 2 nights in a row now and that was why I was tired this morning.

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