Fall 2014 (6-120) – Day 9

Narrative: (Duration – 60.00 mins) →  My Nike Line
Really good run today; probably the best that I have had a few days now.  I pulled back a bit on the intensity but racketed the incline (15-25°) and kept the step up in the high 70s to 80s.  Slow down a bit to the end, but nothing like my last run. 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 – 60.00 min) @ Intensity Level: 4.5
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 6.15

Goal and Statistics
Total Distance: 111.40 (105.25 + 6.15) miles (Goal 185/73.60 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)