Drama Wednesday

Yesterday in my rush to get out of the house for my daughter's soccer practice, I accidentally left the set of spare keys on the rear bumper of my car...and didn't realize it until around midnight when I was getting ready to go to Oakland the next day. So I spent a good 60-90 minutes searching around the garage, the driveway, the street outside, all the way down the block and around the corner, nothing. I'll bet if my neighbors saw me that looked funny though - a 6'1 white dude with glasses walking down the middle of the street barefoot with a mag lite looking for something, wonder if any of them called the cops. Anyway I couldn't find the keys and eventually concluded that they probably fell off the bumper in the driveway and someone picked them - which meant that the keys to open everything outside the house were now in someone else's hands. I didn't get much sleep with the alarm on, I wrote a message telling the office I wouldn't be in, wound up calling a locksmith to change out 13-14 locks outside, don't ask what it cost. Stupid stupid stupid.

At any rate between lock changing, napping, fitting in meals/exercise and working I didn't have time for a rant today, so just the facts ma'am.

Diet for Wed 9/23/09:
Breakfast

• Fiber One original w/fat-free milk
• 4 oz orange juice w/vitamins
• Big cup of coffee
• 2 pieces wheat toast w/yogurt spread

Lunch

• Turkey sandwich on wheat w/fat-free cheese
• 3 large carrots, raw, peeled

Snack

• 20 pieces Synder's fat-free mini-pretzels
• 1 can orange soda

Dinner

• 6 oz Chicken of the Sea Pink Salmon
• 1 cup asparagus, cooked
• 1 serving Knorr cheddar broccoli rice
• one glass red wine

Dessert

• 2 servings fat-free chocolate yogurt w/Hershey's lite chocolate syrup

Exercise for Wed 9/23/09:

• 5 min warmup @ 3.5 mph
• 10 min stretching
• 30 min "sports-style" interval training on the treadmill (where the intervals are less regular)
  • 5 min @ 5 mph
  • 2 min @ 10 mph
  • 2 min @ 4 mph
  • 30 sec @ 10 mph
  • 30 sec @ 4 mph
  • 30 sec @ 10 mph
  • 30 sec @ 4 mph
  • 30 sec @ 10 mph
  • 30 sec @ 4 mph
  • 30 sec @ 10 mph
  • 30 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 60 sec @ 4 mph
  • 20 sec @ 10 mph
  • 4 min, 40 sec @ 5 mph
  • 60 sec @ 10 mph
• 5 min cooldown - 1 min @ 4 mph, 2 min @ 3.5 mph, 2 min @ 3 mph