130304

NUTRITION
breakfast- 1 piece of breakfast quiche (eggs, ham, vegetables)
   (???)     3 pieces of ham, 1 bacon strip
               1 cup blueberries, 1 banana
               33.8oz water 
snack- 4oz beef jerky (4 pro)
(4 bl)  1/4 cup dried fruit (2 carb), 1 orange (2 carb)
          1/2 cups pistachios w/ shell (4 fat)
          20oz black coffee
          vit C, vit D, echinecea, zinc tablets 
lunch- 4oz pork (4 pro), 1oz steak (1 pro) 
(5 bl)  2 cups green beans (2 carb), 1 orange (2 carb), 1/8 cup dried fruit (1 c)
         1/2 cup pistachios w/ shell (5 fat)
         33.8oz water
snack- 2 tbsp peanut butter
dinner- 5oz steak, 2 cups green beans
           10oz tea, 64oz water 
before bed- 16oz (1 packet) EmergenC

TRAINING
Active Rest Day
   20:00 row- 4405m (kept pace between 2:15 and 2:20, low stroke rate)
   10:00 mobility (rolling out and stretches)
   15:00 hot bath w/ epsom and bath salts (legs very sore, feel sickness
                                                                                  coming)