December 26, 2017 – 12:52 pm | No CommentRupeMad Musings of Rupert Lawsonuser
This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …
Narrative: (Duration – 51:26 mins) → My Run Log Really great way to end my 30 day challenge. After a pretty intense day yesterday, today was ending on an intense and measured workout. Specifics: Did Need for Speed HIIT movements as indicated below (21:00 mins). Afterwards, I moved to 30 mins on the Elliptical – 19° incline/80-90SPM/Level 2. Motivational music – My RockMyRun weekly suggestion sent me this new mix Twerk Out (RockMyRun). It was ok, although there are better ones that already have in my repertoire. At any rate it worked for this workout, so I will have to see if I will use it again. Scroll down below to check it out.
It was really an enjoyable albeit challenging 30 days of working to a successful end. I pretty much met all my wickets for this phase; see the “Statistic Metric” below. Looking forward to starting next phase in 2 weeks or earlier. Good livin’…lean forward and keep movin‘.
Curry Chicken ✅
Curry Chicken ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn
D30 – Need for Speed
Burpees: 180sec/1/5 ✅
Knees Strikes: 20sec/1/10
Lunge Step-Ups: 20sec/1/10
High Knees: 20sec/1/10
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 1658
GOAL STATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS ; 178.7 LBS (Net Loss – 7.7 LBS) Total Distance: 103.20 (97.49+ 5.71) miles (Goal 90/ + 13.20 over) Total Calories: 53,331 (51,673+ 1658) (Goal 37,000/ +16,331)
WORKOUT MIX OF THE DAY– The Twerk Out (RockMyRun) – Stop automated music at bottom of browser and “play it below” WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
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