Reading and Reflection

Narrative: (Duration – 60.01 mins) →  My Nike Line
Today I start my final month of workout for 2014.  I am calling it 2014 Strong.  I intend to cover 100 miles this month.  I missed my previous goal by roughly 27 miles.  I chalk that up to a few really cold days and a sick spell that had me out of commission for  just over a week.  I was able, however, to get in my longest run during the challenge.  I did 10 miles.  At any rate, this is my first run for December.  My intend is to have at least 4 workout per week and average 25 miles.  Today, I felt pretty good on a 7 miler.  I felt a bit fatigues at the 4.5mi distance, but things pickup after.  I will push to do at least one 10 miler plus each week or at least 3 per month.  I feel ok right now. 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 – 30.14 min) @ Intensity Level: 5.0
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 3.20

Goal and Statistics
Total Distance: 7.30 (0 + 7.30) miles (Goal 100/92.70 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)