13-54

On my way home from a California business trip, I paused to walk 5.00 miles this afternoon round trip on the Pacific Crest Trail (PCT) from its crossing of Swarthout Canyon Road at PCT mile 347.2 southbound to mile 344.7, with 684 feet climbed in the uphill section, in 1:56:35 hour.  Peak heart rate: 159, with an average of 131.  Tortoise rating:  3.4.

Here's a map and some more pictures for your enjoyment, along with food details, and today's final word ...

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Calorie Goal: 2,345 Calories Consumed: 1,784 Calories Burned: 798 Net Calories: 986

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
The Daily Plate Generic Calorie	10.00	10	0g	0mg	0mg	0g	0g	0g	0g
Projoba Pollen Burst	1.00	50	0g	0mg	0mg	15g	10g	0g	0g
Renew Life Organic Triple Fiber	1.00	40	1g	0mg	0mg	5g	0g	4g	3g
Fiber One Oats And Chocolate	1.00	140	4g	0mg	90mg	29g	10g	9g	2g
Applebee's Applebee's Grilled Chicken Caesar Salad - Half	1.00	410	29g	0mg	830mg	12g	0g	3g	27g
Quaker Soft Baked Bars Cinnamon Pecan Bread	1.00	140	4g	10mg	140mg	25g	11g	5g	6g
Pound Cake (Homemade)	1.00	248	10g	80mg	94mg	36g	24g	0g	3g
El Pollo Loco Corn Tortillas	1.00	130	2g	0mg	65mg	26g	0g	2g	2g
El Pollo Loco Spanish Rice	1.00	162	1g	0mg	423mg	35g	0g	1g	3g
El Pollo Loco Pinto Beans	1.00	140	0g	0mg	330mg	25g	0g	7g	9g
El Pollo Loco House Salsa	1.00	7	0g	0mg	104mg	1g	1g	0g	0g
El Pollo Loco Flame-Grilled Chicken Thigh	1.00	120	7g	82mg	225mg	0g	0g	0g	14g
El Pollo Loco Chicken Breast With Skin	1.00	187	7g	128mg	540mg	0g	0g	0g	30g
Fitness	Minutes	Cals Burned
Walk: 3 mph (20 min/mi)	98.0	-798.0
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		986	65g	300mg	2,841mg	209g	56g	31g	99g

Read more: http://www.livestrong.com/thedailyplate/diary/who/DougBeecherSr/#ixzz2kPDxz43E

Today's final word ...

From reading in 2 Nephi 24, John 2, D&C 107:1-20, 110:11-16, Joseph Smith—History 1:66–73

* Oliver Cowdery describes these events thus: “These were days never to be forgotten—to sit under the sound of a voice dictated by the inspiration of heaven, awakened the utmost gratitude of this bosom! Day after day I continued, uninterrupted, to write from his mouth, as he translated with the Urim and Thummim, or, as the Nephites would have said, ‘Interpreters,’ the history or record called ‘The Book of Mormon.’

“To notice, in even few words, the interesting account given by Mormon and his faithful son, Moroni, of a people once beloved and favored of heaven, would supersede my present design"

                                          -- Joseph Smith - History 1:71 (footnote)

Cheerio!