Finish Strong (100mi/31days): Day 4

Narrative: (Duration – 90.10 mins) →  My Nike Line
Pretty crazy run today on the elliptical; broke several times – fastest 5k, 1k and mile.  I kicked it up to resistance 3 and worked between 2 and 3 for the entire period.  I also managed to stay pretty much above 80 SPM for the entire workout.  I was even able to kick into the high 80’s to low 90’s early on.  I absolutely feel the fitness level kicking up.  Also, I am able to maintain a pretty good pace.  I will probably do a light workout tomorrow and then do my long run on Friday.   Also, I am listening to Jason Derulo during my workout – it is the total bomb fo-real!  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 – 90.10 min) @ Intensity Level: 5.5
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 9.0

Goal and Statistics
Total Distance: 26.30 (17.30 + 9.00) miles (Goal 100/73.70 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)