Hiatus due to illness

Have not been feeling great over the last week.

2009-11-3 - had slight headache
2009-11-4 - developed bad sinus with mild heache

As such took the whole week off to recover.

2009-11-8 - out for a very short, light jog (1km) with no ill affects.

2009-11-9
Lunch - went for intervals on Concept II rower 10 sec - to 90 sec.

Food
Breakfast - back on shredded wheat
Lunch - finally back on salads. Rocket, feta, almonds, pine nuts, cucumber, tuna and generous helping of garlic-infused olive oil.
Bad - eat to many sweets and had 4 coffees and no green tea.

Week 4 - PHA workout 2 + 3

2009-10-28 - Wednesday
Morning: PHA Workout as usual. No change with no issues
Lunch: Spin class - different instuctor from usual. pushed quite hard

Week 3 weigh in:

Weight: 12st 7lb / 79.4 kg
Body fat 23.9 %
Body fat mass 18.9 kg

Very slight improvement on weight but good improvement in body fat.
Am noticing change in belly - has reduced a lot but need to control my binging at the weekends to see serious improvement

2009-10-29 - Thursday
Morning: PHA Workout as usual. For shoulder press used the 9kg weights twice.
Lunch: Interval session on the rower. 10 - 90 secs work/active rest 10 - 70 sec work to half that at active rest
3 pints of cider plus glass of wine after work