i swam 22 laps last night, too many idiots in the pool to keep swimming.
then i ran 10 minutes, several minutes at 9kph.
not the best, better than nothing.

food

Breakfast:
2 x weetbix with full fat milk

Morning Tea:
apple
banana
tomato
1 (one) plain pringle

Lunch:
small piece homemade bacon egg pie
1 dry water cracker

Dinner:
small serve of chicken crumbed
2 tiny el paso wraps
beans

about 1o00cals