Spin Bike last night, 32 min. (30 min and 2 min. cool down). Starting pulse about 85 and took 7 min. to get to 110. Then creep up to 120, push to 128 and come back down to about 122. Cool down to 110.

Walk this morning, Nordic poles. Bridge to Astoria Column, out to Smith Point. 2 hrs. I get to push cardio load up the grades. I expect I get more cardio on the walk than on the bike. Somehow it's less "effort" to increase pulse rate on the grades while walking.

Yesterday I was 216.0 lbs. Diet is on track. We're doing whey protein in skim milk w/ banana, non fat yogurt, blueberries, strawberries. Apples and almonds for snacks. Tuna salads, fish, veggies.

Stomach is flattening and tightening! I'm feeling FIT!