Fall 2014 (6-120) – Day 6

Narrative: (Duration – 46.17 mins) →  My Nike Line
Really good  run today after a good day off after my 9 miler a couple days ago.  I have been pretty sore since Saturday afternoon it is not even funny.  Today I had some trepidation but I got over it and had a really good time.  I ran pretty hard on the elliptical keeping the tension at 2.0 but the steps at 78 – 82 spm.  I was able to complete 5.0 miles in just over 46 min at a 9:15 pace.   Wore the JBLs again; it felt aaight.  That’s it for now… 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 – 46.17 min) @ Intensity Level: 6.0
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 5.0

Goal and Statistics
Total Distance: 97.25 (92.25 + 5.0) miles (Goal 185/87.75 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0) (Goal 20,000 / 0)
Total Push Ups: 296 (196+100) (Goal 10,000/0)