Wednesday, August 19th 2009

Woke at 4:15 (slept straight through the night)
Breakfast: large coffee, 3 pieces of whole wheat and infinitnutrition drink
Bike: 37km (first rode out on my cervelo, but it still is not riding right so I turned back and got my trek instead. Had a good, easy ride.
Weights: (4 x 15) the exact workout Mario and I did on Monday. Squats, lat pull down, chest, seated row, leg extention, core work.
Ran 20 minutes to warm down

Breakfast: 4 egg ham and cheese omlette and berries
Lunch: salmon and vegetables and water
Snack: two peaches and a cigar
Dinner: small portion of bio steak, green beans, cottage cheese and black berries.

Comments: I worked out a lot before 9am. Felt great all day.
Total training today: 2:30