Fall 2014 (6-120) – Day 13

Narrative: (Duration – 41.19 mins) →  My Nike Line
Run was the fastest in a very very long time.  I ran on the elliptical with the following constraints – 15degree incline, 2 resistance  and a steady 80+ SPM pace.  Shifted over to listening to Amazon to push my workout; it was ok, I need to streamline the songs a bit more tho. 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

Cardio: (Duration – 41.19 min) @ Intensity Level: 6.5
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 5.0

Goal and Statistics
Total Distance: 132.11 (127.11 + 5.0) miles (Goal 185/52.89 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)