Sat 6/30 - Cardio

Cardio:

• Ran 7.1 miles in 67:01 (10:15, 9:28, 9:08, 9:26, 9:45, 9:10, 8:52, :55), 9:25 pace, c/d 14.  Decent run.  Fairly hot, but happy with longest run in months.  Left knee didn't bother me near as much as my last run on Thursday.

Nutrition:
Was really tempted to eat a big bowl of oatmeal after my run, but kept to the plan.  Glad I did.  Gotta give IF some time to see how it works.

Sat	Time	Item	Size	Prot	Carb	Fat	Cal
6/30/2012	6:30AM	FAST
	8AM	7 mile run
	12:15PM	Brown Rice	4oz	2.5	27	1	125
	12:15PM	Tuna	1 Can (7oz)	50	0	2	231
	12:15PM	Snap Peas/Broccoli	4oz	3.2	10	0	48
	12:15PM	Chobani Yogurt	6oz	18	7	0	100
	12:15PM	Carrots	2oz	0.6	5.4	0	24
	5:30PM	Steak	6oz	51	0	11	318
	5:30PM	Brown Rice	4oz	2.5	26.5	1	125
	5:30PM	Snap Peas/Broccoli	4oz	3.2	10	0	48
	10:30PM	Chobani Yogurt	6oz	18	7	0	100
	10:30PM	Apple	1 med	0	25	0	95
	11PM	Cottage Cheese	1/2cup	14	5	1	90
	All Day	Almonds	1oz	6	6	15	165
	TOTALS:		Grams	169	128	31	1,469
			Calories	676	514	280	1,470
			Percent	46%	35%	19%	100%