Data of my weight loss over the last three years

Sat, Nov 1, 2008 Weight 410.0 lbs Sun, Mar 1, 2009 Weight 377.4 lbs Sat, Jan 2, 2010
Weight	353.8 lbs

Thu, Jan 6, 2011 Weight 317.7 lbs Body Fat 22.5 % Body Water 52.3 % Bone Mass 11.8 lbs Muscle Mass 234.2 lbs Physique Rating 3 Visceral Fat 15 Metabolic Age 27 years Daily Caloric Intake 7,271 C Thu, Dec 15, 2011
Weight	252.4 lbs
Body Fat	16.5 %
Body Water	54.4 %
Bone Mass	10.2 lbs
Muscle Mass	200.6 lbs
Physique Rating	5
Visceral Fat	9
Metabolic Age	18 years
Daily Caloric Intake	5,064 C

Report from Garmin for my cycling activities for 2011

Count: 36 Activities
Distance: 1,269.52 mi
Time: 83:41:12 h:m:s
Elevation Gain: 36,258 ft
Avg Speed: 15.1 mph
Avg HR: 113 bpm
Calories: 35,968 C
Avg Time: 2:19:29 h:m:s
Max Avg HR: 125 bpm
Max HR: 156 bpm

Report from Garmin for my running activities for 2011

Count: 258 Activities
Distance: 1,187.78 mi
Time: 290:17:11 h:m:s
Elevation Gain: 65,824 ft
Avg Speed: 4.1 mph
Avg HR: 135 bpm
Avg Run Cadence: 60 spm
Calories: 203,237 C
Avg Time: 1:07:31 h:m:s
Max Avg HR: 165 bpm
Max HR: 242 bpm
Max Avg Run Cadence: 70 spm
Max Run Cadence: 98 spm

Tapirs Training Run

Good run and a beautiful day - we had a nice group of about nice that spilt up into three different paces - most of us ran 8 miles with some running a little less - there were lots of folks using the park and trail - it was a very nice day for the last day of the year - my knee did very well but I was wearing my support for it which is uncomfortable but does help when it is giving me trouble - we had a nice gathering after the run - I have had a real good year and part of it has been due to running and being a part of this group and the Galloway/Raleigh program - Happy New Year my runner friends.

Tapirs Training Run

Friday Lunch Walk

OK well not a great walk but at least I did walk - I think I could have crawled faster - knee was hurting again - called Jessica while on the walk and left her a message - she called me back and told me she did have time to see me - she said the knee and ligaments were OK it was a muscle problem which was good because it would heal faster - she work on it and everything else and so far it does feel a lot better - time will tell - I am still planning to run Saturday -

Friday Lunch Walk