Training Ride 4/30/11

Last ride of April. Lot's of miles this month.

Dinner and Dessert 4/29/11

Good evening.

Dinner

Chicken tortilla soup with fat free sour cream and fat free cheese. 

blue berry greek yogurt

Dessert

1/4th cup steel cut oats with cinnamon

1oz tortilla chips

7oz black bean salsa

Total calories: 905

Diet Quality: 5

Breakfast and Lunch 4/29/11

Happy Friday to you.  Can't wait for this week to come to an end.

Breakfast

2 cups Kashi Crunch

1 cup fat free milk

1 cup blueberries

flax seed oil

Midmorning snack

banana

Lunch

Avocado and brown rice roll

Afternoon snack

banana

Total calories: 1,170

Diet Quality: 15

Dinner and Dessert 4/28/11

Dinner

10oz grilled chicken

12oz sauteed veggies

Peach greek yogurt

Dessert

1/2 cup steel cut oats and cinnamon

black cherry greek yogurt

Total calories: 980

Diet Quality: 10

Training Ride 4/28/11

Short ride to avoid the rain.

Breakfast and Lunch 4/28/11

Good morning.

Breakfast

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

Banana

Lunch 

Chicken tortilla soup

raspberry greek yogurt

Afternoon snack

Go Lean protein bar

Total calories: 1,265

Diet quality: 20

Dinner and Dessert 4/27/11

Good day.  Easy at work, hard ride. 

Dinner

10oz grilled chicken

12oz sauteed broccoli

Dessert

2oz blue tortilla chips

7oz black bean salsa

Banana

Total calories: 905

Diet Quality: 7

Sleep well!

Training Ride 4/27/11

Ft. Pierce and back with Tom. Insanely windy.

Breakfast and Lunch 4/27/11

Hola.  Hopefully tomorrow is a better day than yesterday.  

Breakfast

2 cups kashi crunch

1 cup blue berries

1 cup fat free milk

flax seed oil

Midmorning snack

30 raw almonds

Lunch 

Chicken tortilla soup

blueberry greek yogurt

Afternoon snack

Banana
30 raw almonds

Total calories: 1,385

Diet Quality: 22

Dinner and Dessert 4/26/11

Hi.  Really rough day in my life.  This has been a fairly tough year so far, continuing the trend from 2010.  I was hoping this decade would be fun.  We'll see.

Dinner

10oz grilled chicken breast

12oz sauteed veggies

blueberry greek yogurt

Dessert

Banana

2oz blue tortilla chips

7oz black bean salsa

Total calories: 1,045

Diet Quality: 7

Training Ride 4/26/11

Ride with anger.

Breakfast and Lunch 4/26/11

Good morning all.

Breakfast

2 cups Kashi Crunch

1/2 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

Banana

Lunch 

Chicken tortilla soup

strawberry greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,180

Diet Quality: 22

Dinner and Dessert 4/25/11

Kinda boring day.  Not complaining, but not much happened.  Blegh.

Dinner

Chicken tortilla soup with fat free cheese and fat free sour cream

Blueberry greek yogurt

Dessert

2oz blue corn tortilla chips

7oz black bean salsa

Total calories: 940

Diet Quality: 9

Breakfast and Lunch 4/25/11

Good morning all.  Hope everyone had a fun weekend.  Back to the grind.

Breakfast

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

30 raw almonds

Lunch

Avocado sushi roll (brown rice, avocado, carrots, cucumber)

Afternoon snack

Banana

Total calories: 1,130

Diet Quality: 18

Training Ride 4/24/11

Wet, windy, and all around miserable.

Training Ride 4/23/11

Incredibly good weather and such a fun ride as always.

Dinner and Dessert 4/22/11

Dinner

Avocado and brown rice rolls

Dessert

2ox blue corn tortilla chips

7oz black bean salsa

raspberry greek yogurt

Total calories: 965

Diet Quality: 6

Breakfast and Lunch 4/22/11

Good morning.  Nice easy day on the horizon at work.  Commuted into the office on the bike to some great weather this morning.  It really is the nicest way to wake up.

Breakfast

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

30 raw almonds

Lunch

2 cups chicken tortilla soup

blueberry greek yogurt

Afternoon snack

Banana

Total calories: 1,170

Diet quality: 21

Dinner and Dessert 4/21/11

Howdy.  Long day.  Weekend upcoming.  Let's do it.

Dinner 

10oz grilled chicken

12oz sauteed broccoli

Dessert

2 cups kashi crunch

1 cup fat free milk

1 cup blueberries

blueberry greek yogurt

Total calories: 1,050

Diet Quality: 10

Training Ride 4/21/11

Wabasso and back. Went hard. That is all.

Lunch 4/21/11

Lunch

3 cups spicy chicken soup a la Garment

vanilla greek yogurt

15 raw almonds

Afternoon snack

banana

Total calories: 485

Diet Quality: 8

Breakfast 4/21/11

Good morning.  I thought yesterday was going to be smooth sailing but it wasn't quite so.  So I'll refrain from making any predictions for today.

Breakfast

2 cups kashi crunch
1 cup fat free milk
1 cup blueberries
flax seed oil

Midmorning snack

30 raw almonds

Total calories: 720
Diet Quality: 11

Dinner and Dessert 4/20/11

Good evening.  I pushed myself insanely hard on my ride today, and I needed it after dealing with some retarded BS at work today.  Ride with anger.

Dinner

2 cups of chicken tortilla soup with fat free sour cream and crushed tortilla chips

Banana

Dessert

vanilla greek yogurt

2oz tortilla chips

7oz black bean salsa

Total calories: 965

Diet Quality: 11

Training Ride 4/20/11

60x1 interval. Brutally hard, but the payoff is in the pudding. And other mixed metaphors.

Breakfast and Lunch 4/20/11

Finally.  A day that isn't overloaded with stress and insanity at work.  This could be a good thing.

Breakfast 

2 cups Kashi crunch

1 cup fat free milk

1 cup blueberries

flax seed oil

Midmorning snack

vanilla greek yogurt

Lunch

chicken tortilla soup

cliff bar

Afternoon snack

banana

Total calories: 1,245

Diet Quality: 18

Dinner and Dessert 4/19/11

Whew.  Another long day at work.  But a fun/hard evening in the saddle, and some good food afterward.  This is life, and it could be a lot worse.

Dinner

10oz grilled chicken

12oz sauteed veggies

Dessert

1oz tortilla chips

7oz black bean salsa

1 cup oatmeal

Total calories: 990

Diet quality: 9

Training Ride 4/19/11

The wind from the south was absolutely brutal. Luckily it was at my back the way home. Funny how that works out.

Breakfast and Lunch 4/19/11

Good morning.  I had some significant trouble sleeping last night, but at least made my insomnia productive.  Hopefully today will not be a nightmare like yesterday.

2 cups Kashi crunch

1 cup fat free milk

1 cup blueberries

flax seed oil

Midmorning snack

blueberry greek yogurt

Lunch 

1/2 Freshmarket Turkey and swiss on whole wheat sandwich

45 raw almonds

Afternoon snack

Banana

Total calories: 1,235

Diet Quality: 19

See you after my ride this evening.

Dinner and Dessert 4/18/11

Good evening.  Super hard day at work.  Glad it's over.

Dinner

10oz grilled chicken breast

12oz stir fried broccoli

Dessert

1 cup oatmeal with fat free milk

1/2 cup blueberries

blueberry greek yogurt

Total calories: 775

Diet Quality: 10

Breakfast and Lunch 4/18/11

Good morning.  Back to the grind.  No  food updates over the weekend because I was insanely busy.

Breakfast

2 cups Kashi Crunch

1 cup fat free milk

1 cup blueberries

flax seed oil

Midmorning snack

30 raw almonds

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat

Blueberry greek yogurt

Afternoon snack

banana

Total calories: 1,205

Diet Quality: 19

Training Ride 4/17/11

Really hard ride. I put in a strong effort.

Monthly Fitness Test

A bit slower than last month, but there are many factors involved.  The good news is the general direction is maintained.  This was a rough month.  I had a lot of travel and a lot of bad things happen.  Travel and emotional distress are a bad combo for fitness, so I'm happy I was able to salvage what I did.

Height: 75"

Weight: 67.2kg

Body fat: 11.8%

BMI: 18.3

 

8 Mile Time: 18:45

Average Speed: 25.4mph

Average Heart Rate: 167bpm

Average Power: 280w

Watt/kilogram:4.17

Lunch 4/15/11

Lunch at Sake with Mom.

10oz chicken breast

6oz sauteed veggies

1/2 cup Miso soup

1 spring roll

Afternoon snack

banana

Total calories: 505

Diet quality: 6

Breakfast 4/15/11

Good morning.  Busy Friday, as per usual.  Biked into work and it was lovely.

2 cups kashi crunch

1 cup fat free milk

3/4 cups blueberries

flax seed oil

Mid-morning snack

banana

Total calories: 685

Diet quality: 11

Dinner and Dessert 4/14/11

Dinner

Chicken tortilla soup with fat free sour cream and crushed tortilla chips

Dessert

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

strawberry greek yogurt

Total calories: 980

Diet Quality: 4

Training Ride 4/14/11

Went really hard.

Breakfast and Lunch 4/14/11

Sorry for the lateness of this post, but this week has been busy to say the least.

Breakfast

2 cups kashi crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

Pomegranate greek yogurt

Lunch

2 cups chicken tortilla soup

45 raw almonds

Afternoon snack

Banana

Total calories: 1,320

Diet quality: 22

See ya after my ride this evening.

Dinner and Dessert 4/13/11

Good evening.  Fun, hard ride tonight and some good food.

Dinner

10oz grilled chicken

12oz sauteed broccoli

Dessert

2 cups Kashi Crunch

1/2 cup blueberries

1 cup fat free milk

Total calories: 935

Diet quality: 9

Training Ride 4/13/11

Fast spin up 58th to Old Dixie. Tried to keep a fast, hard pace.

Lunch 4/13/11

Busy day at work contrary to my expectations. 

Lunch

Spicy Chicken Soup from chef Garment

strawberry greek yogurt

Afternoon snack

1 banana

Total calories: 545

Diet Quality: 11

Breakfast 4/13/11

Another day, let's do this.

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

Cliff bar

Total calories: 825

Diet quality: 10

Dinner and Dessert 4/12/11

Good evening.  Fun ride today.  Good eats too.  Looking forward to what should be a calmer day at work tomorrow.

Dinner

Chicken tortilla soup with fat free sour cream

12oz sauteed asparagus

Dessert

2oz blue corn tortilla chips

7oz black bean salsa

vanilla greek yogurt with 1/4 cup blueberries

Total calories: 880

Diet Quality: 10

Sleep well.

Training Ride 4/12/11

Nice ride, excellent weather.

Breakfast and Lunch 4/12/11

So we are a man down at work and things are busy as hell.  Going to bike like 30ish miles after work.  Fun times!!!!

Breakfast

2 cups Kashi Crunch
1 cup blueberries
1 cup fat free milk
flax seed oil

Midmorning snack

Cliff Bar

Lunch

1/2 Freshmarket Turkey and Swiss sandwich on whole wheat
Pomegranate greek yogurt
15 raw almonds

Afternoon snack

Banana

Total calories: 1,380
Diet quality: 20

Dinner and Dessert 4/11/11

Whew this is way late.  I fell asleep at 8:45.  Busy weekend + busy Monday.

Dinner

10oz grilled chicken breast

12oz sauteed veggies

Dessert

1 cup steel cut oats

1/2 cup blue berries

Total calories: 745

Diet Quality: 10

Breakfast and Lunch 4/11/11

Good day peeps.  Insanely busy day at work.

Breakfast

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

Banana

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat sandwich

blueberry greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,240

Diet quality: 19

Lunch, Dinner and Dessert 4/10/11

Super busy day.  Good cycling and golf on TV, too.

Lunch was...

Chipotle Burrito

Afternoon snack

Pomegranate greek yogurt

Banana

Dinner

Chicken tortilla soup

12oz steamed broccoli

cherry greek yogurt

Dessert

1 cup oatmeal

1/2 cup blueberries

Total calories: 1,820

Diet Quality: 18

Training Ride 4/10/11

Really hot.

Breakfast 4/10/11

Good morning.  Nice ride to Stuart and back today.

Breakfast

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

1 medium banana

Total calories: 700

Diet quality: 11

Lunch, Dinner, and Dessert 4/9/11

Hey all.  Good ride today and got a lot of good stuff done.

Midmorning snack

1 medium banana

Lunch

2 cups chicken tortilla soup with fat free sour cream

vanilla greek yogurt

Afternoon snack

2oz blue tortilla chips

7oz black bean salsa

Dinner

10oz grilled chicken breast

12oz sauteed veggies

Dessert

1/2 cup steel cut oatmeal

1 cup blueberries

1 medium banana

strawberry greek yogurt

Total calories: 1,960

Diet quality: 20

Training Ride 4/9/11

Pretty hot today, hard ride.

Breakfast 4/9/11

Good morning all.  Getting ready for a half century ride this morning.  

2 cups Kashi Crunch

1 cup fat free milk

half cup blue berries

flax seed oil

Total calories: 550

Diet Quality: 9

See ya after my ride.

Dinner 4/8/11

Hola amigos.  Long day but nice.  Got a lot of painting done.

Dinner

10oz grilled chicken

12oz sauteed veggies

Dessert

2oz blue corn tortilla chips

7oz black bean salsa

Total calories: 800

Diet Quality: 8

Breakfast and Lunch 4/8/11

Looks like a busy day at work.  But maybe a chance to get out early and start the weekend off early.

Breakfast

2 cups kashi crunch cereal

1 cup blueberries

1 cup fat free milk

flax seed oil

midmorning snack

30 raw almonds

Lunch

2 cups chicken tortilla soup

blackberry greek yogurt

Afternoon snack

1 medium banana

total calories: 1,260

diet quality: 21

Dinner and Dessert 4/7/11

Dinner

5oz chicken breast

2 slices whole wheat toast

1 slice fat free swiss cheese

12oz sauteed aspargus

Dessert

2oz blue corn tortilla chips

7oz black bean salsa

1 medium banana

Total calories: 860

Diet Quality: 7

Training Ride 4/7/11

Nice ride up to Wabasso and back with Tom.

Breakfast and Lunch 4/7/11

Good morning.  Looks like a busy day at work coming up.  How fun!

2 cups Kashi Crunch

1 cup blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

1 medium banana

Lunch

2 cups chicken tortilla soup

Pomegranate greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,260

Diet Quality: 22

See ya after my ride!

Dinner and Dessert 4/6/11

Dinner

10oz grilled chicken breast

12oz sauteed veggies

Dessert

1 cup oatmeal with cinnamon

2 cups fat free milk with 1 tbsp sugar free chocolate syrup

Total calories: 890

Diet Quality: 9

Training Ride 4/6/11

Pretty nice ride. Felt like I had the wind at my back both ways.

Breakfast and Lunch 4/6/11

Breakfast

2 cups Kashi Crunch

1 cup blue berries

1 cup fat free milk

flax seed oil

Midmorning snack

1 medium banana

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat sandwich

vanilla greek yogurt

15 raw almonds

Afternoon snack

cliff bar

Total calories: 1,370

Diet Quality: 18

Lunch and Dinner 4/5/11

Good evening.  Busy day at work.

Lunch 

1/2 Fresh Market Turkey and Swiss on whole wheat

15 raw almonds

blue berry greek yogurt

Afternoon snack

muscle milk light

Dinner

2 cups chicken tortilla soup with fat free sour cream

12oz grilled asparagus

vanilla greek yogurt

Dessert

1 cup vanilla oatmeal

Total calories: 1,270

Diet Quality: 18

Breakfast 4/5/11

Good morning.  I am insanely sore this morning.  That ride yesterday was harder than I thought.

Breakfast

2 cups Kashi Crunch

1 cup fresh blueberries

1 cup fat free milk

flax seed oil

Midmorning snack

1 medium banana

Total calories: 700

Diet Quality: 11

Lunch, Dinner, and Dessert 4/4/11

What a day.  My ride was epically difficult and I ate a ton.  Despite that, I still ran a rather large caloric deficit.  I probably could have ran higher, but eh.

Midmorning snack

Pomegranite greek yogurt

Lunch

10oz grilled chicken breast

12oz sauteed veggies

1 medium banana

Afternoon snack

2oz organic tortilla chips

7oz black bean salsa

Dinner

2 cups chicken tortilla soup with fat free sour cream

vanilla greek yogurt

Dessert

2 cups kashi crunch

1 cup blueberries

1 cup fat free milk

2.5oz unsalted peanuts

Total calories: 2,285

Diet Quality: 20