Reading and Reflection

Narrative: (Duration – 94 mins) →  My Nike Link
Not a bad day; finished before 9pm.  Also today I mostly did fartleks instead of straight push.  By this I mean I spread out the exercises with my run.  I think it worked out fine. Specifics: Did 30 out of 60 of everything, except squat inside.  I then hit the elliptical for 10 mins broke and did 10 of everything.  I replicated this process so by 30min I had all my exercises done.  After than I only alternated the runs with squats.  This allowed me to keep better form, as my legs were trashed by the 45min point.  I also kept the elliptical at 15 ° @ 72-81SpM,and alternated between levels 1 and 2 every 10mins. I did not treat my shoulder today, so I am going to go ahead and give it a preemptive treatment at the end of this posting.  Tomorrow I cross back into the 50s; I move 1.5 planks and keep 60 min runs but break it in 30mins.  Still rocking Jason.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
	DAY 13✔	DAY 14✔	DAY 15✔	DAY 16✔	DAY 17✔	DAY 18✔
LEG RAISES	50	60	OFF	60	60	60
CRUNCHES	50	60	OFF	60	60	60
PUSH UPS	50	60	OFF	60	60	60
SITUPS	50	60	OFF	60	60	60
SQUATS	50	60	OFF	60	60	60
PLANKS	50s	60s	OFF	60s	60s	60s
RUN/ELLIP	50min	60min	OFF	60min	60min	60min
TOTAL CALS	2559	3424	0	2940	2758	2964

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.81

Goal and Statistics
Total Distance: 71.34 (64.53 + 6.81) miles (Goal 80 / 8.66 remains)
Total Calories: 43,134 (40,170+2964) (Goal 50,000/6,866 remains)

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
	DAY 7 ✔	DAY 8 ✔	DAY 9 ✔	DAY 10 ✔	DAY 11 ✔°	DAY 12 ✔
LEG RAISES	40	40	50	OFF	50	50
CRUNCHES	40	40	50	OFF	50	50
PUSH UPS	40	40	50	OFF	50	50
SITUPS	40	40	50	OFF	50	50
SQUATS	40	40	50	OFF	50	50
PLANKS	40s	40s	50s	OFF	50s	50s
RUN/ELLIP	40min	40min	50min	OFF	50min	50min
TOTAL CALS	2616	2645	2776	0	2566	3232