It was a perfect day for biking. I drove to the next county so I could ride
the trail through my childhood home town. It's one of my favorite trails in
the area. It's a rails-to-trail that passes through two small towns and a
nature reserve. The trail was blanketed with the fallen leaves. There are
several walnut trees along this trail and the fallen nuts can be a hazard.
By this time most have been gathered by the animals and all that remains are
the empty hulls. I rode a total of 30 miles today.

It was also a very sad day. A friend since grade school passed away
yesterday while on vacation in Florida with her daughter and grandkids.


Breakfast (home): oatmeal, protein powder and ground flax seed

Mid-morning (at start of bike ride): banana

Lunch (Der Dutchman in Waynesville): salad with 1T ranch dressing, 1 oz
roast beef, 2 oz roast pork, 1 cup green beans, 1/4 cup mashed potatoes and
4 Club crackers.

Dinner (restaurant): salad (lettuce, beets, onions, carrots, broccoli,
sunflower seeds, red kidney beans) with 1T ranch dressing, 1/2 dinner roll,
2 oz steak, few baby carrots, 2 stalks broccoli and baked peaches with 1/4
cup low-fat ice cream.

Total calories: 1422
Fat: 66g 42%
Carbs: 145g 37%
Protein: 75g 21%
Fiber: 27g

Exercise: 30 mile bike ride at 14 mph avg.