route this and see what your time is

http://www.usatf.org/routes/view.asp?rID=321095

Heavy week means nice run AQAP. 36:21 Guess tomorrow means oly lifting.

8am

coffee and cream

yogurt

930am

wod

11pm

builders bar

another protein bar- what ever it was- i was hungry!!!

230pm

7oz flank steak

.5 cup guac

handful of pita chips

330pm

2 apple sauce

7pm

glass of wine

1 slice bread

7 olives

1 slice pizza

handful fries

two strawberry drinks- with some kind of alcohol

12 musscles with bread and sauce

3 oz braised beef

2 oz crab

carrot cake

1 cup icecream

yes- I went out and i will wake up early tomorrow to do an extra 5k erg piece...