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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

Fall 2014 (6-120) – Day 15

Submitted by on November 26, 2014 – 8:53 pm No Comment
Best_cardio_workout59

Narrative: (Duration – 97.00 mins) →  My Nike Line
Another record today again – longest run in roughly 11 years.  I split my workout between the treadmill and elliptical today.  For the first 5 miles I ran the treadmill and then stepped over to the elliptical.  This is the first time doing this, but it broke up the experience and I rather liked it.  On the treadmill I alternated in 10 min intervals between 5.0 and 7.0 MPH and on the elliptical I did mostly a sprint keeping the resistance between 1 and 2, the incline at 15°, pretty much steady around 78 SPM pace.  I chalked up a 7.0 intensity due to stamina beyond 6 miles.  I felt really burnt at the 6 – 7 mile marker.  I suppose my body was saying – “dude, what the heck…time to stop already”.  But as I push through around the 8.75 mile marker, I literally felt the endorphins kick in and I felt like I could keep going forever – I really did not feel tired at all.  I stopped at 10.00 because that was my marker – in fact, my original was only to go 9.00.  I started off listening to Amazon, but the stream started to get spotty and mess with my run, so I switched over to Pandora for the rest of the run.  I really like these JBL earphones – light nice and sound great. That’s it for today… Good livin’…just keep on movin’

Abdominal Exercises:

    1. Oblique (L and R) Crunches  w/35lbs DB – 4 sets of 25 reps each side – 200
    2. Standing Reverse Crunches – 4 sets of 25 reps – 100
    3. Hanging Leg Raises – 4 sets of 25 reps – 100
    4. Lying Left Crunches – 3 sets of 20 reps – 60
    5. Lying Right Crunch – 3 sets of 20 reps – 60
    6. Front Crunch – 6 sets of 15 – 90
    7. Decline Crunches – 4 set of 25 reps – 100
    8. Push ups – 4 sets of 25 – 100  15° 

Cardio: (Duration – 97.00 min) @ Intensity Level: 7.0
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 10.0

Goal and Statistics
Total Distance: 147.11 (137.11 + 10.0) miles (Goal 185/37.89 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)

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