3-145

A variation on my standard walk of the last week or so, this morning, Saturday, September 22 ... I followed my usual path home for the first 0.8 miles, past Hurricane Elementary and Valley Academy, and along 600 North almost to the utility buildings.  Then I turned and took the steep (short sections of 12% grade on a slippery rock path) East Cinder Cone trail, which rewarded me with some great views!

Round trip from my office to the loop on top and back:  3.15 miles with 433 feet climbed in 1:07:22, a 21:23 minute per mile pace.  The path is rated 3.4 tortoises, my first 4 tortoise bracket walk first since July 7.  Click on the line below for a map, pictures, and more:


Find more Walk in Hurricane, UT

The view up the steep section of the trail

Where the loop near the top of East Cinder Knoll trail begins

View towards LaVerkin from the top

Looking at the Virgin River as it passes through Confluence Park

The view looking west of Sky Mountain

View to the south towards Hurricane fields.  Notice I'm above
 the big communications grid that overlooks Hurricane from the north.

Another view of the Virgin River

Looking past Toquerville to Black Ridge

Pine Valley Mountains

The vibrant red rocks along the Virgin River near Sky Mountain have always amazed me

Eating, with net calories today after deducting exercise:

Calorie Goal: 2,380 Calories Consumed: 1,902 Calories Burned: 522 Net Calories: 1,380

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Great Harvest Bread Co Honey Whole Wheat Bread	2.00	240	0g	0mg	700mg	48g	14g	6g	10g
Peanut Butter, Skippy, Reduced Fat	1.00	180	12g	0mg	170mg	15g	4g	2g	7g
Triple Berry Jam (Homemade)	1.00	57	0g	0mg	1mg	7g	5g	2g	1g
Kneaders French Toast	1.00	425	26g	0mg	1,185mg	27g	11g	7g	32g
Cafe Rio Pork Salad W/house Dressing	0.60	480	15g	0mg	0mg	15g	0g	0g	0g
Homemade Lasagna	0.70	315	13g	0mg	0mg	28g	7g	4g	28g
hot dog bun	0.50	55	1g	0mg	80mg	10g	1g	1g	2g
Western Family Oatmeal Old Fashioned	1.00	150	3g	0mg	0mg	27g	0g	4g	5g
Fitness	Minutes	Cals Burned
Walk: 3 mph (20 min/mi)	63.0	-522.0
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		1,380	69g	0mg	2,136mg	177g	41g	25g	85g

Read more: http://www.livestrong.com/thedailyplate/diary/who/#ixzz27Ijv60Wn 

Took all 5 Youngevity mineral supplements and my vitamins.  Took crestor, omega 3 fish oil, low dose aspirin.  Took no allergy medicine.  Drank 9 glasses of water.

Today's last word ... from reading in 3 Nephi 14 and Matthew 1:

"And now it came to pass that when Jesus had spoken these words he turned again to the multitude, and did open his mouth unto them again, saying: Verily, verily, I say unto you, Judge not, that ye be not judged.

"For with what judgment ye judge, ye shall be judged; and with what measure ye mete, it shall be measured to you again.

"And why beholdest thou the mote that is in thy brother’s eye, but considerest not the beam that is in thine own eye?"                                                                                      -- 3 Nephi 14:1-3

Cheerio!