Reading and Reflection

Narrative: (Duration – 96.55 mins) →  My Nike Line
Another long run day.  Felt really good on this run broken up between treadmill and elliptical.  Specifics: Started with the treadmill for the first 6.25mi at level 6.  I then moved to the elliptical for another 36 mins to complete the rest – inline15°, SPM at 82 and resistance of 3.0.  I changed up my music today by starting with a new workout mix I made call – Workout Madness 3 and then finished off with Jason Derulo.  My Workout Madness will probably take a bit of getting used to, but for the first time it was aaaight. 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 – 96.55 min) @ Intensity Level: 6.0
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 10.1

Goal and Statistics
Total Distance: 98.15 (88.14 + 10.1) miles (Goal 100/1.85 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)