Workout 11-18

Great clear morning. Bit windy at 5 but above 10C

Breakfast - 3/4 c oatmeal w/ milk & 1tbsp peanut butter & 1/4c raisins, 2 pc luncheon ham

Snack - 1oz cheese, 1/8c almonds

Lunch -
3c fruit (1/2 pear, 1/2 apple, blackberries, raspberries, blueberries),1/4c yogurt
2c lettuce, 1/2 tomato, 1/4 cucumber, 1/8c dressing, 1can tuna
1c radish and snow peas

Supper - 1 large Subway Turkey sandwich on wheat with extra veggies

Snack -Choc chips & peanut butter, chips

Activity
- walk .75m @ 100bpm pace @0510
- Skipping 4X3.5min
- 3X5 lunge squats @1X35lbs
- 3X10 full press @2X10lbs
- 3X6 single leg balance squats @1X20lbs
- 2X10 90degre shoulder raises @2X10lbs
- 3X10 arm curls @2X10lbs
- 3X5 swings @1X20lbs
- 2X10 side raises @35lbs
- walk .75m @ 90bpm pace @1430
- walk .75m @100bpm @2200

Injuries - Left knee - mild soreness on inner back, tight
    - tight left side of neck

Weight - 0800 194lbs